11 Fat Loss Tips for Women!
Drink Plenty of Water
I know you’ve heard it time and time again drink plenty of water. Did you know that your body is made up of 60% of water and your muscles and kidneys are made up of about 80% water? Your body utilizes water for digestion, energy levels, curbs your appetite naturally, aids in kidney function and can affect your performance in the gym. Kidney function is extremely important because your kidneys help flush out infection causing bacteria and helps regulate your blood pressure & hormones. If you are not properly hydrated then you are not going to be able to perform at your best whilst in the gym so aim to drink at least 2.5 liters to a gallon of water a day!
Watch your Sodium Intake
If you’re having a hard time losing weight it could be your sodium intake. Excess sodium can cause bloating and build up water retention. Try substituting the salt for fresh black pepper, fresh herbs, Himalayan pink salt, or a little bit of coconut oil. Himalayan pink salt is not only a healthier natural option than table salt but it also contains about 84 trace minerals.
Plan out your meals
Not being prepared is preparing to fail! How many times have you opened a bag of chips, sat in front of the TV and the next thing you know the whole bag of chips is gone with no closure? The best advice I can give you is to prep your meals. Take time twice a week and prep your meals for the week. Stick to lean proteins, fresh fruits, complex carbs, and dark leafy greens. This will keep you from mindless eating, keep you fuller longer, and ensure that you are eating well and feeding your body nutritiously. Portion out your meals so you know exactly what you are eating and how much.
Eat Complex Carbs
Incorporate more complex carbs into your diet. Complex carbs digest slower in the body which helps keep you fuller longer, regulates digestion and is packed with essential vitamins and minerals and doesn’t spike your blood sugar levels. Some great complex carbs are oatmeal, sweet potatoes, brown rice, quinoa and whole wheat or multi-grain breads. Speaking of complex carbs, check out my delicious sugar free sweet potato waffles here!
Eat a Full Balanced Meal
A balanced meal should consist of lean protein, fresh fruits, whole grains, veggies, and complex carbs. Food is fuel and when the mind and body are fueled nutritionally you create long lasting results. I recommend eating 3-6 meals daily that provide the body optimum nutrition and always have a protein packed breakfast! Nutrition is so vital and a diet lacking in proper nutrients, vitamins and minerals can leave you feeling tired and lacking in energy.
Reduce your Sugar Intake
We all love a delicious Krispy Kreme decadent donut every once in a while. You don’t have to completely limit or restrict the sweet treats that you love but you should eat them in moderation. High sugar intake not only causes damage to your health but also comes with a lot of extra unwanted calories. One can of soda contains around 40-50 grams of sugar and drinking a few cans a day could easily add an extra 300-400 calories into your daily calorie intake. Stick to whole fresh foods and limit sugary drinks such as juices, soda and energy drinks. This will not only help reduce your sugar intake but can also help you lose weight.
Increase your Fiber Intake
So why exactly is fiber important? If you want to achieve a healthy lifestyle adding fiber into the mix is an absolute must! Some of the benefits of consuming a high fiber diet include improved digestion health, helps reduce blood glucose levels and helps you feel fuller longer with fewer calories! Try adding some high fiber fruits such as pears, apples, or fresh berries to your salad or you can snack on them throughout the day.
Eat Plenty of Protein
Protein is the building blocks of our body, our bodies use protein for our muscles, hormones, skin, bones and much more. Protein should be your best friend. Try to get protein in for every single meal. I recommend sticking to 1.2 – 1.5 grams of protein per pound of body weight as your daily protein intake. Protein not only reduces hunger, it helps keep you fuller longer and boosts your metabolic rate.
Eat Healthy Fats
Healthy fats are your unprocessed fats from whole foods. Your body needs adequate amounts of Fat to help fuel your body and provide you with energy. Some great healthy fats are Avocados, Nuts, Omega-3’s like Salmon, Flax seeds and Eggs. These are just a few healthy fats; check out my latest blog to see what my favorite Healthy Fats are!
Take the Right Supplements
Supplements aid in weight loss when supported by a healthy diet and exercise. Some great supplements to take on a daily basis are Vitamin C, Vitamin D, Multivitamin, Fish Oil Omega-3’s and CLA. Vitamin C is not only an antioxidant but also helps reduce stress levels. Fish oil is an essential part of any diet and can aid in reducing your appetite and hunger, increasing your metabolism, and can ease inflammation. CLA is a natural fatty acid that promotes weight loss and skin health.
Watch your Sauces
When eating out at restaurants a lot of times the foods are smothered in heavy sauces that are filled with cream and sugar. When ordering a meal at a restaurant ask for the sauce on the side so you can regulate how much you are eating. Try to stick to light vinaigrette or olive oil and vinegar that contain less calories and fat.
Need More Help?
Don’t know exactly what foods to eat? Not sure how to put together a meal plan? Need help getting started? It is my goal to provide my clients the best service possible. For meal plan inquiries, Nutritional guidance, or workout plans please email me directly at SADALAVELLE@GMAIL.COM. Feel free to email with questions! For 30% off your FIRST program with me please visit https://sadalavelle.com/fitness-programs.