Ya know, today I feel like a priest.
All of these Thanksgiving confessionals and the "Hail Mary" type assignments I'm giving to help folks bounce back and regain control make me feel like I need my own confessional room.
I've even started adding in the quiet tone and "my child" at the end of each sentence. 😂
First and foremost, you need to get rid of the thoughts and hangups of last week. No need to berate yourself, or swear to only drink green juices this week.
Next, follow these 6 steps and you'll be either back to where you were or a little lighter by next week!
1. Increase your water intake.
This will help with digestion, bloating, and flushing out toxins. Add lemon, ginger and or apple cider vinegar to help accelerate the benefits above.
2. Snack on Greek yogurt and berries
The good bacteria in the greek yogurt helps to ease your gut which is probably a little p.o'd at you (and inflamed) from last week's shenanigans. The berries are great antioxidants and are a great low sugar option with a lot of fiber and can increase your metabolism.
If you aren't into yogurt, drink kefir or kombucha for a similar effect.
3. Increase leafy and non-starchy vegetable intake to at least 5 servings (about 3.5 cups)
Veggies take up a lot of space in your stomach for a few calories, so they help to keep you feeling fuller longer. Plus, they are high in fiber, some are great for protein and all are easier to digest. Eat your veggies first to make sure you get them in!
4. Drink green tea
Green tea is one of the few drinks backed by science to help you increase your metabolism and lose weight. Matcha tea is the best, though any loose leaf or in the bag green tea works. Drink 2.5 cups daily to stabilize your blood sugar, reduce cravings and help you with weight loss. You can drink warm or cold, but it's best to drink unsweetened.
If you make the tea hot, be sure not to use boiled water because it destroys all the good properties of the tea.
p.s. Arizona tea (or other supermarkets pre-bottled tea) doesn't count. lol.
5. Step back from the starchy carbs. Limit yourself to 1-2 servings a day.
Just cutting back on the starches a little will give you a drop in water weight in as little as one day!
Starches cause water retention, decreasing your consumption will allow your body to purge your cells of this water quite quickly.
SN: This is why you lose so much initially with low carb and keto diets.
6. Do interval and strength training.
Both of these increase your metabolism by continuing to burn fat after the activity. Work in 2-3 strength days and 2-3 30min intervals days.
If you're looking for a longer term way to get back in control of your health without giving up everything you enjoy, let's chat! I have many online and in person options to choose from with coaching!