The Million Dollar Question: Should You Get a Fitness Coach?
Motivating yourself is hard, ask anyone who works freelance. Going to the gym is often the same. Sometimes what you need is somebody to motivate you, to tell you that you are doing the right thing and that you can do this, that you are ever-so nearly there.
But hiring a fitness coach can help with more than just motivation. A coach is an expert who can tell you where you’re going wrong, what equipment and what exercises are the most effective. Sometimes a coach is all you need to ensure you meet your goals.
Some people start going to the gym in their teens, others in their 40s or older have never been to the gym. That is ok. The problem is the longer you put it off the harder it can become to know where to start.
Feelings of embarrassment at being unable to use the equipment or feeling you should give up after the first ten minutes are only natural.
A personal fitness coach can give you the confidence to be able to approach your first few times at the gym with the vigor you need to accomplish your goals.
Does the Gym Bore You?
Don’t lie, do you tell everyone you love going to the gym? Everyone says they love it but what they – and you – mean is you love having gone to the gym. You like the end result, the feeling you get after a good workout.
The feeling you get whilst you’re there, however, can be repetitive. And sometimes trying and failing at new routines can be disheartening. We can help keeping you inspired with our tips but they can only go so far in helping you stay in the game.
A personal coach can show you hundreds of different routines and show you how to take advantage of the more complicated equipment. They can also construct a routine that keeps you on your toes and does not involve you losing interest or focus.
Train For a Marathon Or Competition With A Fitness Coach
The biggest reason to hire a personal coach is if you want to train for a marathon or a competition. Some people do competitions or marathons because they involve setting goals on a big scale.
Such goals can help them prove to themselves that they are able to meet their personal goals or because gearing up for something big is the most effective way for them to get fit.
Either way, a gym coach can see you through the dark times as well as the good days if you decide to take on a marathon challenge. As you inevitably consider giving up out of fear or not being able to achieve your goals, they can be your guiding light.
Whilst it is possible to complete a marathon without training from a professional instructor, as celebrities who competed in the London Marathon have claimed, it is not advisable for most people.
As well as the motivating factors, running such a distance requires a level of pacing and self-control that only an instructor can safely advise you on.
Don’t Delay: Hire A Coach.
If you are hesitating about getting a fitness coach then the best advice is to just go for it. You can usually get a free trial and can get a chance to decide if the Coach is right for you.
Remember you don’t have to have a coach with you at every session you do at the gym but one session once-a-week could really help you.
If you’re serious about getting fit why not get in touch and try our 9-week challenge with a personal coach.
How Much Does an Online Fitness Coach Cost?
It all depends on what you want to achieve. A very popular option to consider is the 9-Week Body Transformation and it’s very affordable. Click the Chat button to the right to find out more.
Are Online Fitness Coaches Worth It?
Yes, and it’s certainly cost-effective. Since it’s online, you’re avoiding the gym overhead, so your personal online training cost a lot less. An Online Personal Trainer will provide better one one one time.
What Does an Online Fitness Coach Do?
Your Online Trainer will put together a plan specifically designed to get you results. You can communicate with him or her regarding your workouts and improvement. Some Coaches will also formulate a recipe to eat healthier for quicker results.
What Will I Receive From an Online Fitness Coach?
You will receive full support to help you get through your workout and fitness program. It is done through video calls. Your Coach will make sure you stay motivated to accomplish your fitness goals.
Are you up for a 21 Day Challenge? Click the link below to get started!
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Tracking Your Progress: How to Take Body Measurements for Weight Loss
You don’t have to rely on the scale to track your weight loss process. Find out how to take body measurements for another way to see your progress.
Want to learn how to take body measurements for weight loss? Then you’ve come to the best place! We’re going to tackle on the sensitive topic of losing weight, and everything it involves.
Many people all over the world struggle with weight loss. It’s no mystery that there is an obesity issue in the United States. But what is the culprit behind so much weight gain, and can we stop it?
We’re going to be answering all your questions about weight loss and tracking results. We’ll take a closer look at all your tracking options, and what’s best for you. You’ll also gain more tips and tricks for keeping up with your weight loss process.
Keep reading to see the best options for tracking your weight loss body measurements!
Getting Healthy and Losing Weight
You’ve made the choice to lose weight, congratulations! That’s one of the hardest parts done. In truth getting healthy and losing weight is all about the right mental state.
That’s where tracking progress carries the most power-encouraging focus. You may be wondering: what’s the point of tracking progress?
While some choose to venture into losing weight without a plan, the best option is to have a goal. Goals are achievable! Tracking your progress is what will get you from point A to point B.
Are there other benefits to tracking? Yes, in fact, there are several. We want you to have a full understanding of why tracking progress is a great option for everyone.
Let’s examine each benefit closer.
Benefits of Tracking Progress
It’s fun to see the difference in your body from start to finish. You might consider taking before and after photos to show everyone your progress. Tracking your measurements is vital for your weight loss progress.
It’s more of a mental habit to focus your brain on continuing to lose weight. In our modern age, there are many temptations that can get us off the path of weight loss. There’s fast food at every street corner, and full-time jobs make us sleepy.
All we want at the end of the night is to curl up and doze off with a full belly, right? This throws a major wrench in the gears when we’re trying to lose weight. That’s why tracking your body measurements will keep you from slipping up.
You’ll see the exact body parts you’ve been neglecting. You’ll know how to better tailor your nutrition plan. Plus, it’ll target a workout routine to get better results.
You’ll get to decide if you should get serious and hit the gym or do at home workouts. Let’s break apart all the benefits of tracking your progress during weight loss.
Keeping Up Your Motivation
Motivation is crucial for losing weight, so you want to ensure you are practicing the best habits. Listen to music, and get yourself ready to pump some iron. Tracking your progress is a good habit to remind you of your success so far.
It’s also going to show you where you need to focus your energy. For example, if you are noticing more weight in your tummy area, you might avoid heavy carb lunches.
Another culprit behind tummy fat is stress hormones! In that case, try out some meditation workouts at the office or during lunch. Quick yoga poses can also release tension that gets stuck in your shoulders from hours of desk work.
It’s easy to get caught up in the stress of everyday life. Tracking your progress is a great way to get your mind clear and practice mindfulness. Which leads us to our next topic.
Being Mindful and Understanding Your Triggers
Another benefit of tracking your progress is that you develop mental resistance. That means that it displays all your triggers, and helps you become more mindful. Mindfulness is helpful for losing weight, but also maintaining weight loss.
As you track, you will notice patterns or trends in your data. You will see a clear picture of what makes you overeat or indulge. You can start to avoid foods or drinks that cause your weight to spike.
Drinks like alcohol can sabotage your weight loss goals, so keep up the focus. This can be hard to avoid when you want to have a normal social life. Going out to restaurants is a popular way to socialize, or have work meetings.
The most difficult aspect of avoiding triggers is resisting temptations. This is where tracking your progress comes in to save the day. It’s harder to give in to temptation when you know the consequences of overindulging.
While it’s hard to say “no,” you’ll be glad that you were strong and hit your weight loss goal.
What Are Body Measurements
We know tracking progress results are beneficial to our weight loss. Now, let’s get into what body measurements are. Body measurements are measurements of body parts like the neck, arms, torso, hips, and so on.
In America, the metric system most people use is inches to record track results. You might have a fitness coach that uses a tape measure for the body measurements. Most times, they use this to jot down your starting body measurements.
They wrap the tape measurement around each body part and see the total number of inches. Here’s everything you need to know about body measurements…
How to Take Body Measurements
Taking body measurements is all about precision, and placing the tape in the right place. It’s also important to note that taking body measurements will vary in women and men. That’s because, of course, women have a bust.
For the most part, the common body measurements for weight loss are:
- Waist [tummy or gut area]
These areas will reduce in inches as you lose weight. It will also reveal details about your workout. Here’s an example.
If your waist is smaller, but the legs are bigger, then you’re practicing cardio or leg exercises. You body measurements are telling, and will more often tell you what you need to focus on.
How to Measure Biceps
Measuring biceps might be the trickiest of the body measurements. Don’t worry, it’s easy so long as you remember “flex.” That’s right when you’re measuring a bicep, you’ll need to flex the muscle.
The goal is to get the tape measure around the bicep at it’s highest point. The best way to tackle this measurement is to have the person flex their arm up. Then, tell them to flex their bicep muscle.
Wrap the tape measure around the bicep. Be sure not to pull too tight or let it hang loose. You want a good, solid tension on the tape measure for an accurate reading.
Then, write down the total inches on your recording device.
How to Measure Forearms
Measuring the forearm is along the same idea as the bicep. This measurement can be done with the arm pointing straightforward. Again, tell the person to flex their arm muscles, which will flex the forearm.
Wrap the tape measure around the forearm, below the elbow. Don’t put the tape measure on the elbow, and don’t get to close to the wrist. You’re looking for the highest point the muscle juts out.
Make sure your tape measure is level to the zero. Check the tension on the tape measure. Is it too tight or too loose?
Once you check all your bases, go ahead and take your measurement. Record the amount in inches in your recording device.
How to Measure Shoulders
Face the person you are measuring head on. Take the tape measure and hold it horizontal to the person. Then, place one end of the tape measure in the center of their chest area.
Take the other end and wrap it around their body so it goes over their back and around the other shoulder. Allow the other point to meet with the first end of the tape measure.
This is your measurement. Again, check for tape measurement tension and level the ends starting at zero. Record your measurement.
[For Women Only] How to Measure the Bust
Like a shoulder measurement, wrap the tape measure around the person. Keep the tape measure straight and horizontal. With a gentle tension, wrap the tape measure around the back of the woman.
Fishing the tape measure under each arm, let it rest against either side of the chest. Be sure to align the tape measure at the highest point of the bust.
How to Measure the Neck
The neck is the easiest measurement of all. For men, you’ll want to wrap the tape measure around the middle of the neck, below Adam’s apple. For women, it’s measured around the middle area of the neck.
Here, you want to ensure that the tape measure is straight and horizontal. Check the tense as usual, and line up the tape starting at zero for accuracy.
How to Measure the Waist
The waist for women is at the smallest point. Unlike muscles, you want to get the smallest point where the waist comes in. Picture putting on a belt.
You want to be sure the tape measure is straight and in a horizontal line. If it drops the reading will be inaccurate. Keep a solid tension on the tape measure to avoid inaccuracy.
Wrap the tape measure around the smallest point of the waist. Most times, this is between the space of the bottom of the ribcage and above the belly button. For men, you can gauge placement like women.
Use your hip bones for guidance. Feel out the area above to find out where your body caves in the most on each side.
How to Measure the Hips
For both men and women, you’ll want to wrap the tape measure around the width of your hip space. Include in your measurement the highest point of your bottom. Wrap the tape measurement straight, tense, and horizontal.
Be sure to align the measurement with the zero for accuracy. Record your measurement.
How to Measure Thighs and Calves
The idea is the same with these bodies parts as it is for the others. You want to get the circumference of the thickest, or highest point of the muscle. Measure each leg by itself.
Wrap the tape measure around one thigh in the mid-section of the quad area. This is about three or four fingers down from the pelvic region. Remember, that the goal is to measure around the high point.
Measure the right leg the same. For the calves, start off with one leg. Again, look for the highest point of the muscle and wrap the tape measure around.
If you flex for one measurement, stay consistent. You’ll need to flex for all measurements to avoid mistakes later on. It’s good to make a note if you keep a body measurements chart or have a record keeping.
Body Measurements and Record Keeping
There are different ways to keep track of your progress. You might have a paper journal or graphing paper notebook. Some prefer other avenues like smartphone apps or even excel spreadsheets.
How you choose to record keep is up to you and your convenience. Each has its perks. Weight loss smartphone apps are versatile and nifty. You can download food apps for tracking food items you intake or tracking your workout.
If you like to check your heart rate during a workout, this is a great option. There are apps which will break down each food item you ingest. Some split foods into different percentage groups of nutrition.
This makes it especially easy to see your calorie count, macros, or fats/carbs/proteins. From here you can see if you are eating too many sugars or taking in too much protein.
Changing Your Life With Us
Want firsthand help on how to take body measurements? Let us give you a hand! Try out our popular 9-week challenge for the ultimate body transformation.
Leave 2018 in the past, and embody the new you with a literal new body. This challenge will get you access to all the resources you’ll need to make the change of a lifetime. You’ll get information on diet and nutrition, and workout routine tips and tricks.
Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Forget the rumors! You CAN get healthy without sacrificing your social life. The next time you’re at a restaurant, try these tips for eating healthy.
Whether you’re dining out with friends, on a romantic date, or during a business meeting, there are times you can’t avoid the dreaded restaurant!
Having an indulgent meal every now and again is no sin. But when it becomes a habit, you need to take action.
There are ways to eat delicious, healthy meals at restaurants without throwing a calorie bomb into your diet. To do it, you need a smart game plan. Read on to find out 20 tips for eating healthy.
The Scout motto is “be prepared.” If you’re prepared with a game plan, you’ll be able to make your restaurant trip a success.
Check out the next five tips for finding the healthiest restaurants.
1. Do Your Homework
One of the best tips for eating healthy is to choose a restaurant in advance. Since most venues post their menus online, it’s easy to find the best ones to visit and the ones to avoid.
If they offer a lot of fatty foods on their menu that could be a temptation, skip it and go somewhere else. Search for healthy food restaurants on Google, and you might find some health-oriented places to eat.
When you’re looking for healthy dishes at restaurants, many ethnic food eateries are a great option. For instance, Japanese, Thai, Greek, or Indian. It’s a lot easier to eat clean at one of these venues compared to an Italian or Mexican restaurant.
2. The Right Vibe
Picking healthy dishes at restaurants isn’t enough. You also have to choose a place with the right atmosphere.
Listen to the music. Restaurants that have loud hectic music make you eat to the beat. If the music is softer and slower, you’ll spend more time at the table, but eat less.
The same applies to color. Restaurant decor can either stimulate you to eat more or calm your mind so you can have a relaxed experience.
For instance, the colors red, orange, and yellow will spur you to order more. Soft blue, gray, and peach, on the other hand, will create a relaxed ambiance.
3. Book in Advance
When you’re waiting for a table at a restaurant, you’ll only get hungrier and hungrier. When you finally sit down, you’ll devour all the table bread and give up on your diet for the night.
The solution is simple. Book healthy restaurants in advance – and you won’t have time to get hungry.
4. Be Wise in Your Seat Choice
When choosing where to sit in a restaurant, most people avoid the area around the bathroom. But an even more dangerous place to sit is near the kitchen.
It’s one thing to see the lip-smacking descriptions on the menu. But to see them coming out from the kitchen and smell the delicious aromas is way too much of a temptation, especially when you’re hungry.
Another tip is to choose a seat near or opposite a mirror. It might sound strange, but it’s backed up by research. Scientists have found that if you watch yourself in a mirror while eating unhealthy foods, they seem less tasty.
5. Eyes Too Big for Your Belly
According to research, people are bad at estimating how much a portion size should be. This means that on any given day, we’re probably eating more than we should.
So, whatever you do, avoid all you can eat restaurants. It’s way too tempting. Plus, these restaurants often have a no waste policy – if you’ve put it on your plate, you must eat it.
If a buffet is the only option, try using a smaller plate. Or fill half of a normal sized plate with veggies before you start snacking on goodies.
You Are What You Eat
You’ve found a healthy restaurant, now it’s time to choose your meal. This is the toughest part. But you can do it if you follow these tips.
6. Know Your Menu
Do your homework and take a peek at the menu before you go. Pre-planning your meal will make life a lot easier for you and help you to avoid temptation.
Restaurants sugar coat the words in their menu so that you don’t know exactly what you’re getting. But once you’ve got down with the lingo, you’ll be able to figure out what menu options to avoid.
For instance, anything that is Alfredo, creamed, buttery, or scalloped. Also, anything smothered, pan-fried, crispy, breaded or dipped is a big no-no.
The same applies to meats. Some cuts of meat are fattier than others. Skinless chicken breast, for example, is leaner than chicken thighs or legs.
Healthy dishes at restaurants feature compelling descriptions, such as grilled, baked, steamed, or roasted. Also, anything braised, seared, or broiled is good. These are the healthy keywords to look out for.
7. Watch Out for “Healthy” Labels
When browsing the menu, you’ll see dietary labels like paleo, sugar-free, or gluten-free. You might assume that these would make the meal a healthy choice, but that’s not always the case.
To make the food tasty, restaurants often add hidden added sugars and fats. For instance, if you eat a vegan cake, you may think it’s healthier. But they usually swap the eggs for a ton of oil, which is anything but healthy.
8. Meats and Fish
When choosing healthy dishes at restaurants, you don’t have to opt for a simple salad. Meat and fish will help you feel satisfied without filling up on carbs.
Lean meats, such as flank steak or chicken breast, are full of protein. Fish is also a healthy option as long as it’s not fried. It’s harder to overeat proteins than it is to overindulge in carbs.
9. Load Up with a Salad
Salads can be one of the most healthy dishes at restaurants. But there are sometimes hidden calories. For instance, nuts, croutons, cheese, dried fruit, grains, and fancy salad dressing can add hundreds of salads to your meal.
Don’t force yourself to only eat lettuce as you’ll be hungry again in half an hour. Make sure you’re getting some protein in your salad.
10. Double Trouble
The veggie portions in most meals are often very small. So when you order, ask for double vegetables.
If you want to add a little extra zest to your meal, why not ask for a fruit side? Superfoods like blueberries, strawberries, and raspberries can add some zing to your meal without a lot of extra sugar.
11. Don’t Be Shy
Don’t be shy to ask your waiter about the preparation of the food. If you find it out that it’s cooked with a lot of butter and salt, ask for them to prepare it without.
You might feel embarrassed asking, but that’s what your waiter is there for. Ask them what any unfamiliar words mean or ask their opinion on what the healthiest thing on the menu is. They may be able to make some great suggestions.
12. Sharing Is Caring
A sneaky way to keep portions realistic is to split your dish with a friend. This may give you the chance to try a little bit of everything without overdoing it.
You could even order a couple of appetizers as a main meal.
13. Get Saucy
Even if you order a healthy looking menu option, they may smother it with sauces and butter. It may end up being just as unhealthy as that double trouble cheeseburger you had your eye on.
Ask them to prepare your food without the butter and dressings, but to have them as a side instead.
Instead of dousing your meal with the sauce, try the fork-dip method. Dip your fork into the creamy side, then load it up with veggies. This way, you can get the taste without overindulging.
14. Skip Empty Calories
You may have ordered the healthiest dish in the restaurant, but it won’t matter if you stuff yourself with bread before the meal arrives. If it’s too tempting, ask the waiter to take it away.
Another empty calorie culprit is sweet alcoholic drinks or sodas. Avoid cocktails at all costs. They will load you up with sugar, use up all your calories, and you’ll still feel hungry afterward.
If you need an alcoholic drink, opt for a vodka and tonic or a glass of wine instead.
15. The Proof Is in the Pudding
Deserts are a no-no! Even a small piece of cake can add 400 calories or more to your meticulously planned meal. Just say no, kids!
If you have a sweet tooth, why not try sharing a dessert instead? Ask for some fruit, such as berries. Or grab some frozen yogurt on the way home as a low-calorie option.
Now you’ve picked the right healthy food restaurant with the perfect ambiance, and you’ve chosen the healthiest item on the menu. What next?
The next part is the eating! Don’t let this final hurdle trip you up. Follow the next five tips.
16. Box It Up
Up to 94 percent of restaurant meals contain 600 calories or more. That’s because even if the meal is “healthy,” the portion is way too big.
Instead of asking them to box up the leftovers, try asking them to box up half the meal before you even begin. This will keep you from overeating. It will also save you money as you can eat it for your dinner the next day.
It might look a little odd to others, but it’s a smart move for eating healthy at restaurants.
17. Keep Calm, Drink Water
Drinking water can help control your eating and ward off hunger.
This habit makes it easier for you to slow down during a meal. You’ll not only enjoy the food more, but it’ll give your stomach the chance to tell your brain it’s full before you overeat.
Some struggle with the bland taste of water, especially if they’ve got used to drinking alcohol or sugary drinks. Ask for a slice of lemon or lime to improve the taste.
18. Slow Down There
Once you’ve got your plate in front of you, it can be tempting to gobble it down. But eating quickly leads to overeating. This is because your stomach doesn’t have the chance to tell you it’s full.
Try putting down your utensils between each bite. This will give you the chance to savor each mouthful. It will also help gauge your hunger levels before you stuff yourself.
19. Don’t Compare
Keep your eyes on your own meal. Don’t compare what you’ve ordered with your friend’s dinner. We all have different nutritional needs – comparing won’t help anyone.
It’s also handy to have this mindset before ordering. Try to be the first to order. This will stop you from having an “Oh, that sounds delicious, I’ll have the same” moment.
20. A Happy Ending
When you’re finished your meal, pop a mint into your mouth. The mint will help clear your palette. This will discourage you from taking any more sneaky bites of your meal or anyone else’s leftovers.
If what’s left on your plate is tempting even after you’re full, try one of these tricks. Use a napkin to cover the alluring leftovers. Or drown it in salt so that it becomes inedible.
Plan to finish off the night with light activity, such as an evening stroll or a little dancing. You’ll not feel like ordering something too heavy as it will make you feel sluggish for your activity.
Tips for Eating Healthy and More
If you follow these tips for eating healthy, you can enjoy your restaurant experience without the guilt trip afterward.
Of course, you should try to eat healthy foods at all times. And diet goes hand in hand with an exercise regime.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
No More Post-Baby Bump:
14 Tips to Help Busy Moms Lose Baby Weight
As much as you love your new baby, you may not love the body that’s left behind. It can be manageable to lose baby weight with these great tips.
Did you know that it takes most women 3 years to get their confidence back after having a baby?
Although our bodies are incredible and can grow humans in 9 months, it takes time for your body to return to its pre-pregnancy shape.
If you want to learn how to shed fat and keep it off as a new mom, here are 14 tips to lose baby weight permanently.
1. If You Can Breastfeed, Do It!
One of the most effective postpartum weight loss tips is to breastfeed your child.
The reason why breastfeeding helps you lose weight is that your body uses fat reserves to help produce milk. Your body is also more efficient at burning the calories you eat every day.
Do keep in mind that breastfeeding mothers need to keep their energy up, which is why you should never diet after giving birth. The desire to shed your pregnancy weight may be high, but you and your baby’s health should always come first.
Some women naturally don’t produce enough milk for their children or they prefer to bottle feed. If you can’t breastfeed, don’t fret. There are still plenty of other things you can do to fuel your weight loss efforts.
2. Don’t Forget to Stay Hydrated
Losing weight after pregnancy can be as simple as remembering to drink enough water. This tip works well for anyone looking to shed fat.
There are plenty of reasons why drinking more helps you stay slim. Since our bodies are mostly made out of the water, we need to replenish our reserves every day. If you don’t drink enough, you’ll retain water and feel sluggish.
Drinking water also helps curb your appetite. If your someone who has a hard time knowing when you’re full, drinking plenty of water before and during mealtimes will help prevent you from overeating.
Did you know that our bodies’ thirst and hunger signals are the same? This means your stomach growls could be your body asking for water. A good method to live by is to drink a glass of water whenever you think you feel hungry. If you still feel hungry 20 minutes later, then you know you’re experiencing true hunger and not thirst.
Drinking also helps us eliminate waste easier. The less backed-up your system is, the slimmer you’ll feel.
3. Lose Baby Weight by Exercising Smarter, Not Longer
Lots of people have been brainwashed into believing that logging more hours at the gym leads to more success. While some people may thrive in a gym setting, most of us would rather stay in bed.
The best way to stick to an exercise routine is to find a setting, workout, and timeframe that suits you best.
One tip that all moms should know is that you can exercise for 10 minutes and get the same results as someone else who exercises for an hour. The key to losing weight and toning muscle isn’t how long you sweat, but how effective your sessions are.
If you can pour all of your energy into an intense 10-minute workout, you’ll make progress. This method is much more effective for your goals and happiness than sluggishly pedaling on a stationary bike for an hour while feeling miserable.
4. Take Your Baby for a Walk Every Day
Walking is incredible for weight loss and overall physical and mental health. The best part is that you can also bond with your baby. Even if you don’t break a sweat while you walk, you’re still burning calories and toning your muscles.
This is a great opportunity to get out of the house so you don’t feel stir-crazy at home with your baby. If you know any other moms, invite them to go walking with you. You can have a fitness buddy who can hold you accountable to your goals and help you pass the time with fun conversation.
5. Make Sleep a Priority
Sleeping your fat away sounds too good to be true, but it’s one of the best ways to maintain a healthy weight.
The reason why sleep deprivation leads to weight gain is that our bodies turn to eat more calories to make up for the lost energy. When we’re tired, we tend to reach for comfort foods full of fats and sugars to feel better.
Sleep also helps fuel workouts. If you’re too tired, exercising will feel like an impossible challenge.
Do you have willpower made out of steel? Even if you can resist junk food and stick to your workout routine, your body is still plotting against your weight loss efforts.
One night of sleep deprivation is enough to trigger the release of ghrelin, a hormone that revs our appetite. Excess calories that come from healthy sources still turn into a fat gain.
6. Meal Prep Once a Week to Make Cooking Easier
Cooking at home is the best way to save money and skip unnecessary calories, sugars, and fats. When you’re the chef, you control how much you eat and the quality of your ingredients.
However, all new moms know how challenging it is to find any time that isn’t devoted to caring for their babies. This is why batch cooking is the perfect method for your weight loss.
If you can get help from your partner or another loved one, dedicating a few hours once a week to batch cooking is easy.
During this time, you can make a big pot of brown rice, quinoa, or other healthy whole grains. You can also bake a pack of chicken breasts or another source of lean protein. Wash and chop all your veggies so they’re ready to eat raw or cook in a flash.
Once your prep work is done, all you have to do is reheat your food and season it to create a new dish for meals during the week. Check out these batch cooking recipes that take no time to make.
7. Join a Weight Loss Program That Does the Planning
Most new moms are exhausted, battle mental fog, and have no time for themselves. Losing weight fast requires lots of planning.
If you want to make life easier, join a weight loss program that has a tried-and-true method for fat loss.
All of your meals and calories will be customized for your unique body type and fitness goals so you don’t have to think. You can also have access to personal coaches and a community of other people in the program who are there to motivate each other and share tips.
These programs are more effective than solo-dieting because all the details are hammered out to a science. There’s no guesswork at mealtimes and the ease of cooking makes it easier to stick to the plan.
8. Eat More Plant-Based Meals
If it comes out of the earth, it’s good to eat! Plants are the best health foods because they are low in calories but high in nutrients your body needs.
Meat is linked to excess body fat and illnesses. The reason why meat and other animal products can sabotage your weight loss efforts is saturated fats and cholesterol.
The more plant-based you can eat, the better. If you’re up to the challenge, you can even try going vegan for a month. Veganism is one of the most popular weight loss lifestyles because you can eat a lot of wholesome foods with fewer calories.
9. Don’t Skip Breakfast or Starve Yourself
Thanks to fad dieting, most people’s first instinct to lose weight is to skip meals or starve themselves. While you can get fast results, you’ll feel miserable. As soon as you start eating again, you’ll put all the weight back on and then some.
In fact, yo-yo dieting is much more dangerous for your health than maintaining a steady BMI. Instead of passing on breakfast, start your day right with a smoothie filled with fresh greens or a hearty bowl of oatmeal with enough fiber and protein to keep you full until lunch.
10. Reward Yourself in Moderation
Did you know that some studies have revealed that cheat meals or cheat days can yield more fat loss than strict dieters?
The reason why treating yourself works is that it gives you something to look forward to after a week of eating healthy. This incentive will help you stay on track.
People who remove all of their favorite foods from their diets are also more likely to binge. Once people binge, they may decide to quit altogether because they think all their efforts have been lost.
Letting the lion out of the cage for a short time each week will help you feel satisfied. Besides, eating more calories one day revs your metabolism so you can continue burning more the next day.
11. Eat Healthy, High Volume Snacks
Have you ever tried eating snacks designed for dieters and felt ravenous 30 minutes later? Although these treats are healthier than other junk food, they’re not substantial.
The best way to fill up is to eat nutrient-dense foods that pack a lot of volume for not a lot of calories.
Fruits and vegetables are the best sources of fuel. Check out these no-cook snack recipes that include treats like banana ice cream and sweet potato hummus. If you want a heartier snack, you can dip apple slices in a nut butter of your choice to get a dose of healthy fats.
12. Manage Your Stress and Care for Your Mental Health
Yoga is one of the best exercises that everyone should try. It combines cardio, muscle toning, stretching, and meditation. You can even reap the health benefits by doing it only 5 minutes a day.
Raising a child is one of the most stressful things people can do. Stress turns our bodies into effective fat storing machines. Finding ways to cope with any negative emotions is crucial for your health.
Although yoga is a great place to start, some people can’t stand it. Just because one exercise works for one person, it doesn’t mean you’ll enjoy it. Take some time to experiment with different outlets to find your happy place.
Exercise always makes you feel better because of endorphins, but you can manage your stress in other ways, too. Painting, knitting, scrapbooking, and writing are just a few of the hundreds of different activities you could try.
13. Strength Training
Many women are afraid of lifting weights because they don’t want to get bulky muscles like men. However, it’s impossible for females to pile on muscle with casual weightlifting.
Strength training is ideal for new moms because it involves lifting light weights for extended repetitions. This will help tone your muscles and burn fat for a sexy, sculpted look.
You don’t need a gym membership to strength train, either. Try these at-home workouts that utilize your body weight to help you shape up.
14. Be Patient and Kind to Yourself
The most valuable lesson all women need to learn is self-love. Your body can do unbelievable things and you should be proud of it.
Making a baby takes 9 months. During this time, your organs shift, your abdominals split apart, and your pelvis opens to make room for another human being.
Every mom cherishes those 9 months of beautiful change. After you give birth, you should have the same patience and acceptance of your body as you did while you were pregnant.
Remember how long it took your body to come to its current size and give yourself the same amount of time to shrink down. Celebrities who boast about their bodies a couple months after giving birth have a team of personal trainers, chefs, and designers to make them look their best.
The happier you are with yourself, the more likely you are to stick with your goals. Always strive to be the best version of yourself, but never stop loving yourself along the journey.
Ready to Transform Your Body?
The best way to lose baby weight and keep it off is by committing to easy lifestyle changes. When it comes to shedding fat, even the smallest habits can add up.
If you want guaranteed results within a couple of months, then Body Transformation Coach would love to help you get the body of your dreams the healthy way. Contact us for more information on why our program works and how we can help revolutionize your health.