Ah, good ol’ weight loss. It’s always a hot topic for us women, right? And especially this time of year when we’re coming up on shorts season. 

Honestly weight loss is not my favorite topic. BUT, I think it’s important for 2 reasons:

  1. It can be a marker for health. Not always! We’re all built differently and our ‘healthy’ weights are all different. However, carrying extra weight can definitely be a symptom of other things going on in the body.
  2. There’s nothing wrong with wanting to feel our best. At a healthy weight, we have more energy and more self confidence. That just adds up to a better quality of life!

Unfortunately, there’s a ton of advice out there and you can easily get caught in the diet trap, right? I consider a diet to be anything you need to take a cheat day from. If you need a cheat day, then you don’t have a long-term healthy lifestyle plan, you have a diet.

You can sift through loads of advice online, but today I want to share the 8 things I believe are key in maintaining a healthy lifestyle that results in YOUR healthy weight! 

This video gives you everything you need!  (I know the lighting is bad, but the information is good!)

 

8 Key Pieces of the Weight Loss Puzzle

  1. Water. It’s soooo boring and you’ve heard it 80 million times but I have a feeling you’re still not doing it.
    • Aim for drinking half your body weight in ounces per day. If you’re tired or hungry between well-balanced meals, you’re thirsty!
    • Add a drop of Lemon, Grapefruit, Lime, or other doTERRA essential oil of choice for additional benefits.
  2. Sleep. If you don’t get adequate sleep, your hunger and fullness cues get out of whack and you will crave sugar!
    • How much do you really need? Test out what amount of sleep helps you feel well-rested and not craving sugar or carbs for quick energy in the afternoon.
    • Use Lavender, Serenity, Cedarwood, or other relaxing essential oil of choice for support falling and staying asleep.
  3. Focus on healthy, whole foods. Diet is 80% of the picture, exercise only 20%.
    • If the food contains any ingredients you’re not familiar with, you don’t know what impact it’s having on your body.
    • Stick to simple meals to make it easier.
    • Batch cook proteins and vegetables so it’s easy to throw together a meal in minutes.
    • Focus on an abundance mindset. There are TONS of delicious options to enjoy even if you cut out most processed foods.
    • Don’t try to be perfect. Occasional tortilla chips are definitely in my healthy lifestyle plan!
    • Dr. Mark Hyman has great books if you’re confused about what IS healthy!
  4. Reduce sugar as much as possible. If you start here, you’ll see massive results very quickly!
    • Read every label and try to cut out added sugars.
    • Sugar is hiding in tomato-based products, salad dressings, most boxed meals, and even many peanut butters.
    • Alcohol is a source of sugar so be aware.
    • Again, check out Dr. Mark Hyman and also JJ Virgin.
  5. Determine the best meal timing for you. The science is all over the board here so experiment on yourself!
    • Do you really need to eat every 3 hours? Many experts say eating every 4-6 hours is ideal for your hormone and blood sugar balance.
    • Explore ideas like intermittent fasting to see if it’s right for your lifestyle. It’s too extreme for some and works well for others.
    • Dr. Sara Gottfried and Kelly LeVeque are two experts who have great books to dive into these ideas!
  6. Add resistance training a couple days a week.
    • Weights or body-weight exercises will improve muscle mass, making you look leaner regardless of what the scale says.
    • Increasing muscle mass also positively affects your resting metabolism.
    • Deep Blue Soothing Blend is helpful for soothing sore muscles when first beginning an exercise plan.
  7. Manage cravings.
    • Even with balanced blood sugar, PMS and emotional events may lead to food cravings.
    • Slim & Sassy Metabolic Blend is very effective for fighting the physical cravings.
    • Practice feeling your feelings and resist the urge to eat when you’re not hungry.
  8. Don’t underestimate aromatherapy to support you!
    • Grapefruit to increase motivation.
    • Peppermint and Wild Orange to increase energy.
    • Serenity for winding down.

These are what I see as the real needle-movers for a healthy lifestyle and a healthy weight. Which of these can you commit to? Like all changes, I believe they are best done in baby steps. Focus on a couple strategies at a time and slowly add new ones once you’ve got them down.

*I’m always learning and evolving, and as new information comes out and I evolve, I’ll share with you. Sound good?

**I am NOT a doctor or other medical professional. These are my opinions based on my own experience and my experience working with health coaching clients.