9 Simple Changes That Helped Me Lose 45 Pounds—and Keep It Off

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Follow the example of how fitness blogger Katie Dunlop melted off 45 extra pounds in a healthy, sustainable and fun way.

Eliminate the extras

Katie’s journey began when she finished college, as she calculated 45 extra pounds that she exactly should be.  Then she started to look for small changes in her lifestyle that might add up over time.

Her first target was to avoid mindless munching. Every day as an afternoon snack, Dunlop used to bite crackers and cheese while cooking. Then she realized that it is not necessarily needed, and instead of banning this ritual all at once, cut out the cheese first, and then kick out the crackers.

Katie found that food habits are the hardest thing to change, so finding little modifications became hugely important.

Even she claimed that is huge foodie she tried to find ways to make things she already loved healthier. She replaced taco shells with lettuce wraps or in place of starchy pasta used vegetable spirals. The U.K. National Health Service also suggests replacing creamy sauces with vegetable-based toppings.

From the experience of Dunlop, can be seen that she used to go through the day eating practically nothing, and then consumed all her calories at night, which is according to a study in the International Journal of Obesity, not appropriate as the timing of food intake can impact the success of weight loss. Eating early will boost your metabolism, so it runs steadily throughout the day, and eating late at night gives your metabolism a few hours to kick in.

She also, found that the way for successful weight loss can be conducted by organizing your meals. By cleaning out old junk food in her stores she managed to approach in a positive, healthy mindset. She kicked Oreos, chocolate kisses and potato chips, out of her mind, a trick that really did work. That is also confirmed by the research from the Cornell Food and Brand Lab, that when food is visible, we’re more likely to grab it.

Another crucial point is that Dunlop even loves her high-energy workouts (she’s now a certified personal trainer and creator of Love Sweat Fitness with some 400,000 followers), she added yoga into her routine, which resulted in her emotional stress and clarity.

According to Harvard Health Publications lists, there are numerous benefits of yoga, from achieving a better body image to becoming a more mindful consumer. Yoga has the ability to soothe tension and anxiety in the body and mind, and as a bonus, it boosts exercise capacity. Here are some easy yoga poses you can do every day – http://www.rd.com/health/fitness/easy-yoga-poses/1.

Instead of trudging into the kitchen for coffee after she rolled out of bed, Dunlop woke up with crunches, first focused on her body. As she was running of time and didn’t have time for another workout that one session had helped her feel good about the day. You can find a link to free ab routines on Dunlop’s YouTube channel – https://www.lovesweatfitness.com/youtube-video-workouts/

Working hard at the gym or forcing yourself to exercise seven days a week is perhaps the quickest way to ruin your motivation. Instead, of that Dunlop recommends taking baby steps, by starting small you are able to feel more accomplished. She reduced going to the gym to three days a week, and then slowly ramped up her number of days at the gym and the intensity of her workouts.

In fact, working out too much can injure your body and can also make you lazier on your non-workout days, which confirms the Journal of the American College of Cardiology, where is stated that hitting the gym too much can undo the benefits of regular workouts.

So, switch hard workouts up with weight training, and try eating these protein-packed foods – http://www.rd.com/health/fitness/foods-that-help-build-muscle/1

It will help you to build more muscle at the gym.

According to Dunlop’s experience, you don’t need to avoid your old favorites like cookies and pancakes but their ingredients could often use an update. For example, instead of eating old cookie use coconut oil and whole-food ingredients or use some other amazing sweets recipes that use healthy ingredients such as chickpeas, black beans, avocado and tofu.

Dunlop thinks that everything is about making recipes as unprocessed as possible. You can eat the dishes you love while making them better and healthier for your body, suggests Dunlop.

If you are in the mood for something more processed, look for recipes with 10 or fewer ingredients at http://www.rd.com/health/healthy-eating/vegan-dessert-recipes/1

She recommends to have bites of mac and cheese and a bite of cake, as trying to lose weight should not mean excluding the joys of life.

Enjoying fish tacos with your family or having bits of a yummy food once a month, generally won’t sabotage your goals. Savor these moments with family and friends. Just be disciplined – you take a few bites to sample the flavor and do not to eat all you get. Here are more – fast, easy tips for losing the pounds – http://www.rd.com/health/diet-weight-loss/how-to-lose-weight/1.

Read original article here : www.rd.com

 

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