1. Bounce! Jump rope is an excellent form of excersise, melts off pounds easily, and can be done anywhere. All you need is 15 minutes and a boxing grade jump rope and you’re on your way.
2. Get your OM on! Engaging in mind body practices such as yoga and meditation even for 20 minutes a day has shown a significant decrease in stress response, activating the parasympathic nervous system, and as we know stress compounds weight wain.
3. Snack Smart- As it cools off we are more likely to eat more between meals. Schedule snacks between meals to sustain energy, instead of grazing anytime you’re bored. If you keep your blood sugar stable, you’re less likely to crave fatty, processed foods or to over eat at mealtime. Eating balanced snacks is key. An apple isn’t going to provide you much sustained energy, but an apple followed by a handful of almonds will give you energy that lasts because the fat content in the almonds slows the burn of the fruit sugar. Other smart snack suggestions include: edamame, unsalted nuts, seeds, veggies and hummus.
4. Walk your Weight Off- Since it’s cooling off many of us naturally want to slow down and move indoors. We find it more challenging to get out and ride a bike, or go for a run on a cold day. Try integrating walking into your daily routine, not just walking to the subway or your car, but setting aside 30-40 minutes daily for brisk outdoor walking. If you live near a park and can wake up early and walk, walk to work, take the stairs instead of the elevator, get off the train a few stops before your own and walk the rest of the way. Walking briskly will bump up your energy by increasing oxygen levels while releasing endorphins. Any activity that causes your heart to pump will increase your daily calorie burn significantly and aid in your weight loss. So get moving to get fit.
5. Just Drink It!- We need water for our bodies to conduct metabolic functions and we constantly dehydrate ourselves, forgetting to drink water, drinking caffeinated beverages, smoking, eating processed foods, etc. Carry a water bottle with you daily, drink it constantly and when you want to warm up have some nice caffeine free herbal teas. Drinking water aids in weight loss. The liver’s job is to convert stored fat to energy. Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can’t metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you’re also setting yourself up to store fat. So do your body a favor and keep drinking water.
Get your pen and journal out:
- Write down 5 goals you have for 2014 around self nourishment. Feeding yourself goes much deeper than what’s on your fork.
- What changes will you make to support that healthy new you that wants to goals emerge?
- What are you committed to starting new this week?
- What do you need to let go of to be able to achieve your goals?
- What major change can you make today.