Last week I started with a new client who asked me to create a list of things they could do nutritionally to see changes in how their body looks and feels quickly, but, not riduculous stuff that is temporary. Then of course it is the time of year (at least here in Michigan) that everyone has that “Oh crap, it’s almost time to bare the beach body!” mentality, so I have had a lot of “what can I do fast?” questions this week.
When I first start with a new client, I have to meet them where they are at, and though I don’t know where you are, all of the things on this list will get you a step closer to feeling good about baring your beach body.
- For the majority of people, the first thing you need to think about is stripping things down, not adding things to your diet. There isn’t a miracle supplement or food that you can add to your diet that is going to reverse the effects of having junk in your diet. Lose the processed foods, fake sugar, soft drinks, soy, wheat, most dairy and almost anything with a label. (Don’t crab or argue about it – you said you wanted significant results fast that will last, right?)
- Eat lots of fresh fruits and veggies. Buy organic whenever you can and get really familiar with the clean 15 and dirty dozen lists.
- Drink half of your body weight in water every day.
- Stop snacking. Eat three balanced meals evenly spaced throughout the day. Feeling hungry by the time you eat your next meal is a very good thing.
- Give yourself at least 11 hours between dinner and breakfast every day.
- Begin every day with something that will start your day offright. If you do this, you will set your mind on the right path from the get go and you will make better choices the rest of the day. Make it something significant. For instance, I have a client that claims to hate water. I have her drinking a full glass of water every morning when she gets up. It gets set in her brain and she remembers to drink her water throughout the day. I personally start every day with a smoothie full of greens and packed with nutrients or sometimes I wake up and press my own juice with greens and beets or I gulp down a powdered greens drink. Currently, I am using a greens powder that tastes like mint and I don’t like it. Who wants to mess up after you make the effort to gulp that down. See what I mean. Solidify how you start your day mentally with something that isn’t necesarily easy for you and you are more likely to put effort into the rest of the day.
- At the very least, plan and pre-prepare your meals the night before. I like to set my week off by washing and preparing any veggies that I have purchased from the farmer’s market and storing them in glasslock so that they are ready to be used all week long.
- Get your 8 hours of sleep.
- Listen to your body and mind without judgement. Don’t constantly fight what your body needs. If you are tired, don’t judge it. Honor it. Skip an evening activity and rest instead of telling yourself what you “should” do. Too many of us have shut off the ability to know what we really need in order to keep up with today’s schedules. If you do this, in the long run, you will be able to get a lot more done.
- Last, but, far from least, you must prepare your meals at home as often as possible. This is the only way you truly know what you are eating. Not to mention, there is no warm fresh bread in a basket to tempt you.
Let me know how it goes and feel free to post any questions here. Have a happy long Memorial Day weekend and be safe!