10 Tips to Help You Kick the Last 10
Affirmations for having patience with yourself:
I am filled with calm and stillness.
I trust that everything will happen in its own time.
The Universe will give me everything I desire when it is the right time.
I breathe in love and patience.
I feel at ease while waiting.
So, you feel like you’ve done everything under the sun to reach your ideal goal weight, and just can’t seem to kick the last 10…Ideal weight is the weight one feels best at and can safely maintain. This allows people to let how they feel be their guide versus relying on a number on the scale. An intuitive approach to ideal weight looks at the big picture. A lot of people don’t know that so much more goes into weight loss, and how you feel than just food and exercise. I graduated from a nutrition school called integrative nutrition in New York City. One of the reasons I loved going to this school so much, was because it focuses on so much more than just food as a form of healing and health. They talk about something called primary and secondary. Primary food is more than what you put on your plate. It’s your need for relationships, connection, love, movement, happiness, pleasure, spirituality, purpose, and fulfillment. It’s what you do to satisfy your hunger for LIFE. Secondary food is physically the food you feed your body, and the nutrients he provided.
1. Liquids
Studies show that simply adding more water to your diet may contribute to weight loss over time as an increase in water intake may reduce energy intake.
Replacing sugar-sweetened or high-calorie beverages with water is especially useful in supporting a healthy weight as these items not only are a source of empty calories, but individuals who consume soft drinks may actually eat more calories during the day.
Try swapping your usual beverages with water! Dehydration is a huge culprit for inflammation. The more water, the more things get moving and flushing through your system.
2. Whole Foods
Making sure your diet consists of whole, nutrient-dense foods to help support a healthy body. Things like healthy fats, complex carbohydrates, and lean proteins provide adequate nutrition while also contributing to satiety (the fullness factor). Fiber from plants is especially useful in supporting a healthy weight – it keeps you fuller for longer, meaning you’re less likely to reach for snacks shortly after meals and supports your gut health, which may have larger implications when it comes to weight.
3. Additives
Some compounds you’re likely to encounter in your daily environment may contribute to weight gain by affecting the body’s ability to metabolize fat. These chemicals may also be referred to as endocrine disruptors. Some examples include BPA (bisphenol A), a compound found in many plastics and cans; perfluorooctanoic acid, a nonstick coating used on pans; pesticides; and phthalates, chemicals found in plastics.
4. Stress
Stress may cause weight to increase in two ways. First, the body increases its production of stress hormones. When these hormones are triggered, the body goes into fat-storage mode and becomes more effective at storing fat. The second way is emotional – stress tends to cause people to seek comfort, often in the form of food. In fact, the more stressed you are, the more you may be drawn to fatty, sugary foods. So not only are you more drawn to high-calorie foods when stressed, but your body is also more efficient at turning them into fat. You can help combat the stress hormones with yoga, meditation, journaling practice, music, breathing, and reading.
If you’re a member of The Collective Ritual you can head over to the TCR method where you will find our customize meditation and journaling practice!
5. Mindful Eating
When you’re eating it’s important to be mindful and present and what you are doing. Mindful eating is very important when it comes to weight gain, overeating, and undereating. A lot of the time when people are distracted while eating, such as watching TV or on the go, we forget to consider the meal.
It is important to recognize that each bite of your meal is nourishing you. Picture the food entering your body and making you stronger. Taking extra time for eating your meals can also help support good digestion and nutrient absorption.
6. Breakfast
So many people rush out the door in the morning and forgot to eat breakfast. I am a culprit of this and tend to prioritize my morning routine and workouts before even putting food in my mouth. In today’s culture, it is super common to grab your coffee in a sprint out the door, but little do we know how much of a negative effect this has on her metabolism. Eating within 30 minutes upon wakening has the most benefits and increasing your metabolism and setting the tone for the rest of your day. Not to mention having coffee on an empty stomach can be super detrimental to your cortisol levels in the acidity of your stomach. I like to have fresh fruit cut up in the fridge for easy access and a quick bite when I wake up.
7. Skipping Meals
Make sure you are prioritizing your meals, and not waiting too long in between eating. When this happens, you are more likely to binge on the foods you’re trying to limit. Not only are you more inclined to make an impulsive food decision, but you may end up eating far more than you normally would. We like to carry healthy snacks in her bag at all times to make sure this doesn’t happen and avoid stopping at Starbucks for a cookie!
8. Chef Life
Cooking at home has so many benefits! Not only do you know exactly what’s going into your food, but it is a form of mindful eating, meditation, and creativity. Ensure that your portions are smaller, there are no extra additives, sneaky oils, or inability to pick what you want to eat!
9. ZZZ’s
Skipping out on sleep can cause disruptions in your circadian rhythms, which can increase inflammation in the body and create conditions conducive to weight gain. Sleep deprivation also causes your body to produce more ghrelin, the hormone that signals you to eat. Most adults need 7–9 hours of sleep per night. Sleep is your body’s time to rest and repair, allowing it to be more effective during the day. Although you may want to add calories throughout the day, try not to eat at least 2–3 hours before bed as this may affect your sleep quality.
10. Move It!
When it comes to workouts, we are big fans of mixing it up and shocking the body. It’s important to find out what works for you, and what you also enjoy doing! You’re less likely to see a change, if you keep going to a workout you were dreading, not putting your all into it, and simply not choosing the right workout for the results you want. The body gets stagnant and used to the same workouts over and over, which can result in seeing no results. We like to mix it up with three different workouts we enjoy the most. Our go-to trio would be, pilates, hit training, and yoga/hot yoga. We find these three combined target all the areas and muscle groups needed to see change and feel your absolute best.
“Mixing up your workout routine is the best way to make sure your body doesn’t hit a plateau, and you continue to see results from all the hard work you’re putting in at the gym. … Your body adjusts to your favorite sweaty routine after just a few weeks, and it starts to master what you’ve been training it to do”-Elite Daily
