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:
- 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.
- 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
- 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.
- 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.
- 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!
- 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.
- 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!
- 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.
- 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.
- 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.