Have you been working on losing weight for a while now? Have you hit a plateau? Have you lost less weight than you thought you would? For many people this happens because they think they are doing 'all the right things' when in fact they aren't. And that isn't your fault, it's probably because you didn't realize there are many little details that go along with particular habits that no one has taught you before! Here are 3 main habits you should be doing daily in order to lose body fat and keep it off long term!
1) Eat enough Lean Protein for your individual needs: People talk about eating protein but the sad truth is 90% of people are not even close to the right amount of protein for their bodies needs. Here is an example: Cindy is working on eating more protein in a day to hit her goal weight of 150lbs. She added a morning shake, hard boiled eggs to her salad at lunch and eats chicken breast with rice and broccoli for dinner. Sounds ok right? Well if her shake includes one scoop of protein that's around 20g of protein, 2 eggs = 12g of protein and 1 chicken breast = 20g for a total of 52g that day. Unfortunately, she's around 100g shy of the ideal protein for her goal. So how can she boost her protein in order to get close to 150g of protein? Here are a few simple tweaks to boost her current meals. Breakfast: Protein shake that includes: 1.5 scoops of protein (30g), 3 tbsp hemp hearts (10g), 1 tbsp of natural peanut butter (4g) =44g of protein Lunch: Salad (any veggies on leafy greens) with 1 can of tuna (32g), 1/2 cup of chickpeas (8g), 2 tbsp almonds (4g) = 44g of protein Snack: 2 hard boiled eggs (12g) in a high protein wrap from BFree (11g) =22g Dinner: 1.5 Chicken Breast (30g) with 1/2 cup of Quinoa (4g) and broccoli =34g Total Protein for the day = 144g
2) Proper Hydration for your individual needs: Another easy sounding habit but yet again over 80% of people are walking around dehydrated all day long! So how can you get enough water and electrolytes to properly hydrate for your bodies needs? Lets look at another example: Julie is a semi-active young woman who weighs 180lbs. Her goal in water would be 180/2 = 90 oz. of water per day or 11 cups. What counts towards her water? Plain water, herbal teas, water with electrolytes added, water in her protein shakes etc. Here is what her day could look like: Wake up 6am- 1 cup of water (could have lemon and sea salt in it) 7am- 1 cup of coffee and 1 cup of water to replace from the coffee which dehydrates her. =0 cups 8am- Hot water with lemon and her protein shake = 2 cups total
9-10am- sips on her water bottle until empty = 2 cups
Noon: has 1 cup before lunch 1pm: post workout BioSteel or LMNT drink = 2 cups 3pm: sips on her water bottle until empty = 2 cups 6pm: 1 cup before her dinner Hit Total of 11 cups by dinner time! If she is still thirsty she can sip on any water up until 1hr before bedtime. A good way to tell she is properly hydrated is to make sure she is going pee every 2-3hrs during the day and that the colour of the urine is on the light side (dark means dehydrated).
3) Making Sleep a Priority: Sleep is an amazing superpower for burning fat off but sadly most people miss the mark here as well. What does a good sleep include? -7-8hrs total length (for women it can go up to 10 hrs around ovulation.)
-falls asleep without difficulty and can stay asleep throughout the night
-wake up feeling refreshed and ready for the day If your sleep doesn't hit those 3 marks, then you should aim to work on your sleep habits which would include: a cool, dark, safe bedroom, no blue light or electronics before bed, a warm shower or bath before bed, a good bedtime routine, a good morning routine that includes sunlight, and more!
These 3 habits, when done correctly and consistently can help you burn off fat and keep it off for good! And guess what? There are more habits that you can stack on top of these to boost your results. If you want to learn more about that or get help with introducing personalized habits to your life, you can book a free call with me now by going to this link: www.kbhealthcoach.ca/booking
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