5 EASY WAYS TO LOSE WEIGHT.

1. Get active.

There were many times i let myself come up with excuses not to work out – But its so important to include this into your lifestyle for your weight loss goals, and your overall physical and mental health. Exercise and living an active lifestyle doesn’t mean you have to live in a gym — If you do not have access to a gym there are ways you can still be active daily! The key is to get your steps in, your heart rate up, and to sweat.

• Take the stairs.
  • Get in those extra steps where you can.
• Park far away…
  • Seems silly, but parking at the opposite end of the lot, rather than directly in front of the store, also gets you more steps! This may seem small, but everything adds up!
• Walk or bike.
  • Instead of driving.
  • Walk your dog! Around the neighborhood, to the mailbox, or on an adventure elsewhere! They will also appreciate the time outdoors.
• Use a stationary bike at home
  • (with a desk attachment) to keep moving while you work, or while you are binge watching your fave show/checking in on your social media/studying/reading my blog posts 😉 !
• Create a workout schedule.
  • your new routine is going to depend on your current activity level. For example, if you’re not a runner, i would not suggest starting 5 miles today. BUT you can certainly create a goal to reach the X amount of miles you’d like to be able to run. The same goes for those who have never done weight training -Ii suggest you begin with lighter weights and more reps. You will build your body endurance and confidence in what ever type of activity you choose to be your form of a work out.
• Get Creative:
  • Use your own body weight, or misc house hold items (for example a gallon of water) as weight/resistance. You can also do at home workout videos, dancing, yoga, palliates, etc- free online!

In order to lose weight, there must be a calorie deficit. In order to maintain, you must typically even out/stay consistent.

• A calorie deficit occurs when you consume fewer calories than your body expends. A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss.
• Your Caloric deficit should be a healthy balance and come from both eating smarter options, and burning them while working out.

2. Cut back, & Swap.

Trust – im ALL about the TreatYoself Life — but there is a way to go about that in a smarter, leaner fashion…

1. Honestly its best to just Cut back on alcohol and sugary drinks. Alcoholic drinks, and coffee drinks can both contain more carbs and sugar than you think…..

2. swap out the bad, for the *not so bad* options 😉

If your going to enjoy your adult beverage, I have a few to recommend:

1. Order a “Vodka Soda” – This is an easy one. Its just vodka + seltzer water ( Not actual “soda pop” ) you can also add lemons or limes or squirt in some mio water flavor to switch it up!! 🙂
2. Canned Seltzers – there are a TON of brands out there but check out whiteclaw! They have a cult following for a reason….

If you’re an avid starbucks / dunkin / etc drinker, than i suggest trying these instead:

1. I don’t have a name for the first suggestion(s) but here’s my go-to: Order two-three shots espresso over ice, with two pumps white mocha, in a grande cup. (also known as a doppio or triple) Then top it off with milk of your choice at the side bar area, or ask for this via drive thru. Heavy cream for the keto fans out there. Another is order a venti iced cold brew, with light cream, 1 pump Carmel syrup, 3 pumps SF vanilla, light Carmel drizzle – only 100 cals!
2. Light frappuccinos. 110-130 calories. I get it, they are delicious – but this creamy, icy goodness can be made healthier with their lightened up line of frapps, which include a Vanilla Bean, Coffee, and Caramel Frappuccino Light!
3. A Non-fat Cappuccino: 60 calories. a cappuccino combines a rich shot of espresso with thick, frothy foam. I like to sprinkle cinnamon or nutmeg on top.
4. Hot or Iced Caramel Macchiato: 140 calories. For those who don’t love the taste of coffee – this is espresso combined with unsweetened caramel and vanilla syrup, then topped with nonfat milk and a drizzle of caramel. The iced and hot versions of this creation each have 7 grams of protein if you choose skim milk.
5. Skinny Vanilla Latte: 100 calories. This traditional latte combines espresso shots with milk and vanilla syrup, but this lighter version uses nonfat milk and sugar-free syrup to ease up on the calorie count.
6. Blonde Flat White: 100 calories. This blonde espresso has a smoother taste than regular espresso, and it’s mixed with nonfat milk. The difference in a flat white and a latte is that flat whites have a thinner layer of foam on top.
7. Skinny Chai Tea Latte: 120 calories. In this classic, black tea is infused with cinnamon, cloves, and other warming goodies. While it is lightly sweetened, a traditional tall contains 42 grams of sugar, so you’re saving yourself more than 20 grams in this lightened up version!
8. Nitro Cold Brew: 5 calories. This ingenious Starbucks creation to a fresh draft beer on a hot day. It’s dispensed from a tap in-store, served unsweetened without ice, and topped with smooth, cold foam. You can add a dash of sweet cream for between 30 and 70 calories if you choose.
9. Shaken Iced Green Tea: 0 calories This summertime favorite combines lemongrass, mint, and lemon verbena for those who really want to feel like they’re on a health kick. Just be sure to ask for it unsweetened. Plus, green tea has health benefits that include improved fat burning, antioxidants, brain function, and more.
10. Very Berry Hibiscus Refresher: 50 calories. If you’ve ever seen a raspberry-colored Starbucks, it’s probably a refresher. These iced options combine Teavana iced tea with fruit juice and other add-ins, like coconut milk, to create a fruity and refreshing sip. For an even lower calorie option, try the Iced Passion Tango Tea (30 calories).

• Other helpful coffee tips:
  • Little extra toppings/drizzles/sweeteners/etc additives add up. They hide in so many things you may be unaware of (Example: specialty coffee drinks!!!) Starbucks drinks is a perfect example. Ordering a Carmel frappe now and then to treat yourself is fine. BUT ordering daily/multiple times a week adds so many more calories than you need/may have planned for.
  • The standard starbs whipped cream serving for a tall adds a whopping 82 calories and 8 grams of fat. If you can’t imagine going whipped-cream-free, ask the barista for lite whip.
  • Y’all know I talk about eating and drinking SLOWLY – enjoying your meals and what you are having. This allows you to know when your body is full without over eating as much. If you’re really craving a classic Starbucks creation without any low cal substitutions, try ordering a tall and sipping it slowly. You’ll still enjoy it as a treat while avoiding the calories found in the grande and venti versions.
  • Starbucks offers eight syrups year-round, including crowd favorites like cinnamon dolce and caramel. One pump contains 20 calories, and a standard grande has 4 pumps. Try customizing the number of pumps or asking for a sugar-free syrup.
  • FYI: Starbucks always uses whole milk unless otherwise requested, but stores also carry 2% milk, nonfat milk, soy milk, coconut milk, and almond milk. Subbing almond milk for full-fat milk on a tall latte can save you 80 calories, and almond milk is also the best low carb, low calorie, and low fat milk on the menu.
  • Note: Dunkins Shot vs. Swirl — If you want a flavor added to your coffee, Dunkin Donuts offers “shots” which are nearly calorie-free flavor enhancers NOT syrups. They are more of an essence, the same as if you brewed hazelnut coffee in your kitchen. There’s a hint of flavor but no added sugar. These can really help to add fun to your drink and are available in: blueberry, caramel, coconut, French vanilla, hazelnut, raspberry and toasted almond. Just make sure not to order a “swirl”- that’s another word for syrup. So SWIRL=SUGAR!
  • You can also order just two shots of espresso over ice, and then add in your own protein “drink/shake” that you keep on hand to go – for example: premier protein caramel shake//double espresso//ice = yum!

FAST FOOD EXAMPLE: If you’re going to order food from DD, The Veggie Egg White Omelet on a Multigrain Thin is filled with ingredients to fuel you through your day like egg whites, spinach, bell peppers, onions, aged cheddar cheese and olive oil. It has 290 calories, 17g protein, 5g fiber and 550mg sodium. This is my favorite if I have to order food at DD. Add a small macchiato or latte with skim and no-calorie sweetener and you have a pretty balanced breakfast with a good source of protein. – Another option is an Egg White Veggie Wake-Up Wrap for 190 calories and 9g protein. Those are smaller than the multigrain thin sandwich so consider pairing one with a skim latte or macchiato for extra protein.

3. Remove *unnecessary* calories/carbs…

Removing carbs such as bread, can make a BIG difference. Carbs are typically more filler than anything else. or simply a vessel to help you with another food, like cheese or dips. These can easily be swapped and replaced by a smarter option!

• For example:
  • removing the crust from your sandwich. seems silly but think of it as removing little numbers from your mental carb/calorie counter. These add up.
  • Using lettuce instead of bread, like when you’re eating tacos.
  • OR just skipping this part all together, like a burger, but no bun.

Another, would be pasta. You can still enjoy pasta dishes by swapping out the typical noodle for veggie noodles! (AKA: zoodles) Noodles can be made out of a bunch of veggies, like zucchini, squash, (The same goes for pizza crust, rice and potatoes. i use cauliflower instead.) You can make these yourself using a zoodler like this, or buy these premade in the frozen section of most grocery stores! You can also keep low carb options like this on hand.

Other sneaky things to look out for that can hold more sugar carbs and cals than you’d think include cereal, yogurt, trail mix, and more! Read your labels.

4. Portion Size.

THIS IS SO IMPORTANT!!!!

It is SHOCKING what a serving size is on some of these foods/meals! You MUST read the labels and understand what a recommended serving is based on the nutritional values listed…for example, *don’t come for me on this, but its eye opening and easy to understand, lol* did you know a poptart comes packaged together with two, BUT a serving size is only one of them………? Thats the case for many prepackaged foods out there.

Another life hack is to use smaller plates and bowls – dinnerware and serve ware! Again this may seem odd BUT you are more likely to add more to a plate that is larger in size than a smaller one. There is a saying “my eyes were bigger than my stomach” when you put too much on your plate you can’t finish or if you overeat you know what i’m talking about…

5. 80/20

I live a balanced lifestyle. I try to focus on 80% *good* and allow 20% *bad* — so I don’t lose my sanity. And keeps my binge crash bender style eating in control, by allowing myself to incorporate realistic/fun meals/treats.

Here are a few variations as examples what this can look like:

You should not dread your healthy meals. MAKE THEM FuN! Try new recipes, flavors and textures! You don’t have to have a boring salad every single day to be healthy/lose weight. …*And when you do have your salad, you can change it up endless ways to actually enjoy it as a meal! 🙂

Remember: If you want to lose weight you need to be in a calorie deficit (eat less than the energy you burn in a day) and if you want to maintain, you need to eat about the same as what you burn. As you eat more nutritious food you will naturally eat less calories, but still be satisfied.

The takeaway.

While you should take into account what you are consuming you should also know where your nutrition is coming from with each food/meal. Do your homework and don’t assume something is “good for you” just because the marketing makes it sound healthy. All foods can fit into a balanced, nutrient-rich diet. There are no never-evers (unless for medical reasons). This is meant as a quick guide to help navigate your daily choices and options. By all means, if a donut is what you crave, savor and enjoy every bite fam. Just make sure to include lots of veggies, fruit, nuts, beans, seeds, lean proteins and fiber rich grains in your overall eating habits as well!!!

I hope you found this post helpful!
Comment any other tips or questions you have!
xoxo