Here’s a crash course in healthy weight loss: when you starve your body, it holds onto weight (it can’t help it: it’s going into survival mode). When you don’t eat enough or you don’t eat the right things, your body will respond in the exact opposite way you want it to – by bloating, holding on to precious fat deposits, and making you feel tired, grumpy, and, wait for it: hungry.
There’s a right way to do healthy weight loss (and no, it doesn’t have to be miserable). Here are some tips and recipes that will point you in the right direction.
Weight Loss Tips:
Eat a Weekend Breakfast Every Day
You’ve got more time on the weekend, so you make a bigger breakfast: makes sense. But it’s important to start every day with a filling breakfast: this kickstarts your metabolism and jumpstarts your fueling for the day. (This doesn’t mean pancakes and bacon – just something more than your typical in-the-car breakfast sandwich. If you’re on the go all the time, meal prep on the weekends for quick weekday mornings – and skip pitstop on the way to work.)
Avoid White Starches
There are good carbs and there are bad carbs. White starches fall into the latter category. Drop the pasta for its whole wheat cousin, trade white rice for quinoa, discover the magic of sweet potatoes, and grab a pita instead of sandwich bread.
Boost Your Immune System
Your gut has a lot to do with your health. Instead of taking that nearly-useless vitamin C tablet, add garlic to your recipes and eat more veggies (microbes in your gut love the fiber – it works just as well as probiotics). When you feed your gut, you prevent bloating and holding on to extra water weight.
Add Weight Training to Your Workouts
Weight training boosts your metabolism and encourages it to run longer than cardio does. It won’t bulk you up unless you really try, which means adding things like kettlebells and free weights into your workout routine will only make your body into its own weight loss machine.
This is one of those cases where quality and quantity matter in equal amounts. Eat little healthy snacks throughout the day (example: switch out the granola bar for a handful of almonds). This keeps your metabolism revved up constantly, meaning its burning energy (and a high metabolism is weight loss’s best friend).
What to Eat to Lose Weight
Eating for weight loss requires a couple of key things: lots of protein, lots of water, and as few bad carbs as possible. Take some time on the weekend and try meal prepping the following sample meal plan, and make sure to have a water bottle with you at all times.
- 1/2 cup serving of oats
- Your favorite toppings (we recommend cinnamon and nuts)
- Berries for the morning
Combine everything but the berries in a jar and throw it in the fridge overnight. Before you head out the door, throw berries on top and get on your way! (Don’t like oats? Try some smoothie recipes instead.)
Open-Faced Chicken Melt & Side Salad
- Wheat bread or whole wheat pita
- Low fat cheese (we recommend cheddar or mozzarella)
- Low fat vinaigrette on the side
Combine your sandwich ingredients and pop them in the oven until the bread is toasted and the cheese is melted. Toss the salad on the side and chow down!
Want other recipe options? Give these a try:
Pasta with Protein
- ½ cup whole wheat/veggie pasta
- 4-6 oz of chicken or shrimp
- Veggie of your choice, like broccoli or spinach
- Roasted red peppers
Cook the pasta until soft. Steam broccoli and add in roasted red peppers for flavor. Throw in protein and toss.
Want something different? Try these healthy dinner recipes with only a few ingredients.
Our trainers know the value of good food. Check out their favorite snacks to prepare before your workout and add them into your meal plan at your leisure!
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