Top 10 Health & Fitness Reminders

Asma Uncategorized

Top 10 Health & Fitness Weight Loss Tips

 

I came across a piece of work from 2013 and enjoyed reading the simplicity of my work back then. I have to say, when it comes to Health and Fitness and Optimal health, there is something SO powerful about having a stable foundation. I hope you enjoy the reminders!

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Follow my guide to the top 10 weight loss tips using natural and affordable methods.

1)  Detoxify the cells: Have you ever though what the premise behind doing a detox “cleanse” is? Well fat cells contain the toxins from processed foods, alcohol, environmental toxins, unprocessed toxic emotions (obviously I aded this one in now 2021:)) that accumulate in our bodies. When the fat cells are full of toxins, weight loss is without a proper detoxification regimen an uphill battle. One simple step you can take is to dose up on antioxidants. Antioxidants are present in food such as lemons, apple cider vinegar, and dandelion tea. Specific antioxidants  that aid detoxification are Green Tea and Vitamin C.

Added in 2021, a supportive detoxification for women is especially important to clear out excess hormones that lead to hormone imbalances, fitness plateaus, and emotional ups and downs.

 

2)  Hydrating with water. Since our body is made up of roughly 70% water, when we are under-hydrated is when a chemical signal goes to our brain to switch on food-foraging mode. Most often we link this signal to hunger (as oppose to thirst) and begin thinking about food. This signal of false hunger is counterproductive to our weight loss goals. A woman needs anywhere from 2-3L of water per day, this varies depending on body fat and activity level. Fill up your water bottle at the start of the day and ensure you have drank atleast 1 750ml bottle of water by lunch time. This will help to fend off false hunger cravings. It will also flush away toxins that cause excess body fat, and keep your skin glowing.

 

3)  Strength train to burn away the fat. Since the goal is weight loss, if you are not strength training you are missing a big piece in the puzzle. Do a quick 20 minute high intensity workout 2x per week or a 40 minute moderate intensity workout 2x per week. This will speed up weight loss by increasing lean tissue which helps your body burn fat even while you are resting. A simple way to ensure you are indeed working hard enough is wear a heart rate monitor. Time is precious and having this tool to keep you on track will ensure you are getting the most out of your workout.

 

4) Fiber + Flax = Full + Fit: Morning is the best time to get your fiber in as it will stabilize your blood sugar levels for the day and keep you full. Weight loss diets are often short-lived by starving or under eating, so including 1-2 tablespoons of ground flaxseed in your smoothie or oatmeal will keep you full until lunchtime. The omega 3 content of ground flaxseed is not to be over looked especially when considering weight loss. Omega 3 fatty acids contain essential fatty acids which help your body burn fat for energy during exercise. If you are on the run and don’t have ground flax, using a flaxseed oil supplement deems just as good. Essential Fatty Acids must be acquired from our diet or supplements. Have it on hand and pop one when feeling lethargic.

 

5) Open face sandwiches only: Max out at 1 slice of bread a day (yes no matter what kind of bread (whole wheat, whole grain, what does that even mean?). Bread is completely processed food that has very little nutrition (and if it does its all fortified) and high in complex carbohydrates – meaning unless your going for a walk, run, steam, after, too much bread turning into fat and sabotaging your weight loss.

 

6) Take the stairs: Exercise opportunities are everywhere around us, look for them. Rather than waiting for the elevator or taking the escalator boost your metabolism to burn fat by taking extra steps and opting for the stairs. Taking 10,000 steps per day is a sure fire way to up your calorie expenditure. Using a fitness monitor is helpful when weight loss is your goal. The Blue Fire pedometer not only keeps track of steps, but also calories. It even goes that extra step (pun intended) to encourage you to wear it at all times as it has FM radio on it!  Whether at work, home, mall or skytrain, put those big leg muscles to work. Tighten the abs while you are walking or going up stairs, no one will even know you are working towards getting that summer fit bod!

 

7) NO cheese please! Did you know 1 slice of cheese has 50 calories? According to MyFitnessPal you would have to run 6 minutes or walk 10 minutes to burn off only the cheese, worth it? Your taste buds might think so but your waist line won’t agree.

 

8) Make that a misto Mister. Changing your coffee order from a tall latte (180 calories) to a tall misto (half milk, half water) (90 calories) will save you almost 100 calories and 4g of fat. These little sneaky calorie add up especially when you are trying to lose body fat.

 

9) Skip the vino. Did you know a bottle of wine has almost 700 calories? Rather than sharing a bottle of wine with your friend, opt for a more calorie friendly alcoholic beverage such as a vodka with soda water and 2 fresh slices of cucumber. Ask for it in a tall glass to keep you sipping longer with a lower total amount of alcohol. Alcohol dampens the metabolism which can slow down your weight loss and fat burning. Less alcohol also means less of hangover… don’t get me started on hungover eating habits!

 

10) No Glutes no Glory: The gluteus maximus AKA the butt muscle is the largest muscle in the body. Muscle is lean tissue that helps our bodies to burn fat. This means there are a lot of benefits to doing glute exercises with an added bonus of a well sculpted rear! One of the best pieces of equipment you to help you work your butt is an exercise ball. Check out these butt sculpted, fat burning exercises to do on the ball.

 

Follow these top 10 weight loss tips to get to a fitter and healthier you!

 

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