Stay On Tracks Tips

Eat a Protein Rich Breakfast 

Poached Egg on WW English Muffin with Cheese and Argrula

When you eat a protein rich breakfast you are literally fuelling your engine for the rest of the day. Not only does it spike your metabolism so you burn more calories throughout the day, but also because you are less likely to go for high fat foods. A cup of coffee doesn't count. Make sure your breakfast includes both protein and carbs. You deplete your carbs in your sleep, so it's important because carbs help release serotonin in the brain which are those feel good neurotransmitters that contribute to feelings of happiness. 

Plan Ahead

Never let your stomach do the decision making, always have something as a back up like a Luna bar, or almonds, so you are never forced to eat take-out. When you eat take out you can never be sure how it is prepared, and usually that means high fat mayo, cheese, or deep fried meats. 

Exercise 

http://www.bklugephotography.com/

When you exercise you not only burn calories in the gym, but continue to do so into the following day. So don't get discouraged when you feel like it takes forever to burn off that box on bon bons because you burn calories all the time. Try to be active AT least 30 minutes a day, and break a good sweat at least 3 times a week. I love activities like, dance, swimming (no impact on joints), yoga (hot or regular), and brisk walks. 

Get A Full Nights Rest 

When your body does not get enough rest you actually gain weight because your brains reacts to high fat foods as if you are in starvation mode. Also you crave more sugar because you are tired, so you are more likely to grab something for a quick fix. The problem here is that sugar will give you a boost, but it backfires, and you're left more zonked than you were in the beginning and most likely brewing a giant headache. 

Try cutting off caffeine (even dark soda) around 2 pm or 4pm at the latest and try not to exercise too close to bedtime because you'll get a second wind. Try instilling a routine (bath or reading), and stick to it; avoid tv and using your computer an hour before bed. 

Drink Water

Two If By Sea - Darmouth

Your liver uses water to break down and get rid of toxins, and when there isn't enough water in your liver it will take it from other places in your body like your brain, so you want to make sure you are properly hydrated otherwise you'll give yourself a giant headache. You should try to keep hydrated throughout the day because if you feel thirsty Drinking water also gives you energy. When enjoying treats like cappuccinos make sure to have a glass of water as well.

Do NOT Skip Meals

Salsa and Cottage Cheese on Wheat Germ Crackers

Skipping meals puts your body into panic mode, and when you do end up eating your body will want ANYTHING and EVERYTHING that is high fat. Evolutionary wise when we would go through times of famine our bodies try to take in as much fat as possible to ensure survival. Centuries later are bodies are still biologically trained for survival, and so it is very easy to send your body into starvation mode. Try eating something at least every three hours. Eating throughout the day keeps your blood sugar levels staple, and your diet in check. Avoid sugar, and salt and increase fibre, and protein! Sound simple right? Because it is!

Get Real About Portions

Roast Chicken with Rosemary carrots, grilled asparagus and rice

North American portions are SERIOUSLY out of control because we can't slow down long enough to actually enjoy our food our brains can't catch up. It takes 20 minutes for your brain to realize you are full. Try slowing down, and enjoying your food; take time to look at the presentation of your meal, and the way it feels in your mouth. A good guideline for meat is about the size of a deck of cards, and cheese the size of your thumb. Fruits and veggies the size of your fist. Nuts and seeds the inner cup of your palm. 

Eat A Salad Once A Day

Spinach Salad with hard boiled egg

Try having a salad either for lunch or as a side at dinner. There are so many possibilities for salad. Go easy on the dressing. All the ones on the shelves are FULL of sugar, so try using olive oil and balsamic vinegar, or apple cider vinegar and honey. Salads are such a good way to get a good chuck of your veggie intake for the day. They will full you up without filling you out. Add protein by including some almonds, pecans, a hard boiled egg, or low fat cheese. 

Allow Your Self A Treat Day

Espresso Brownie with buttercream icing

When you turn into a diet drill sargent you are setting your self up for failure. Diets don't work it's a lifestyle, and you have to live your life, and that means going out with your friends or enjoying a yummy piece of cheesecake every once in a while. Just make to plan ahead, so if you know you're having a the girls over on Friday maybe put off the reese peanut butter cups until then. It's all about balance. 

Take it one day at a time, and make sure your goals are in check. Be realistic, if you were never a size two then you may never be a size two, but there is nothing wrong with that. Be your best self what ever size that is. As long as your body is healthy, and your weight isn't putting you at risk of heart disease, stroke, hypertension, gallbladder disease, sleep apnea, diabetes, cancer, or causing joint or muscle pain then you should look in the mirror and be happy. 

Happy new year blog readers,  and good luck with all you resolutions. 

sincerely,

sp