Weight loss Hacks THAT WORK
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I encourage you to always do YOUR OWN research on anything health-related.
Not just on my content. BUT ON EVERYTHING HEALTH RELATED.
It's your body, and everybody is different.
Pay attention to your body and do what is best for you.
Never let someone decide your health for you.
Even though something worked for me, it might not work for you.
I will try and stick to the most helpful and common hacks that worked for me; hopefully, if your health permits, it can help you too!
My top 3 Weight Loss Hacks That Work:
1. Drink Water
2. Get Moving
3. Change your diet
Drink Water
Water can be the cheapest and fastest diet for anyone to start TODAY! You can invest in a Brita system if you can't drink water right from the tap. You can spend whatever you like, from $15 - $100 and more on, personal bottle filter systems, faucet filters, pitchers, or dispensers and you can buy individual filters or get a big pack to last. And trust me, they last!
We have a big family who drinks a lot of water! I drink around 84 oz of water daily. My hubby is sitting at about 120 oz, both my kids have about 32 oz, (They are preschoolers and trying!), and then my two stepkids, I try to get them to drink a large quantity when they are over. So our filters take a beating!
My setup initially cost me about $60 before tax. The pitcher cost around $30 and I picked up a filter pack from Amazon, 5 filters for $30. I've read that filters can last around 2 months so the cost isn't horrible. It's much cheaper than buying a case of water twice a week, (sometimes more), and saves me trying to fit a bazillion water bottles into our recycling bin.
Drinking water is so important, we are told since birth to drink a certain amount of water daily, so you should already be drinking water! Our bodies are 45% to 60% water, or at least it should be. Over time this number decreases which requires us to keep hydrated to help keep things flowing smoothly.
Have you ever heard of Terry Givens? He wrote a book called "Reset Your Body - A Handbook to Naturally grow younger as you age." He created these challenges that help you lose weight and live healthily. You can find his videos for free on YouTube. Follow the link below for his water challenge video:
So what is the water challenge? Well, first you need to figure out how much water you need to drink. Terry says you drink half an ounce (oz) of water for every pound (lb.) you weigh. I used to weigh about 200 lbs. after my second pregnancy, so I started drinking 100 oz of water per day. I'm now 148 lbs. and need to drink 74 oz. Once you've figured out your water requirements then you need to get yourself a water jug or bottle.
I would recommend a size big enough for you to hold all of your water and Terry does too. This prevents you from having to do calculations when filling up a smaller container, figuring out how many times you will need to refill, getting up several times to refill, or forgetting where you are if you didn't keep up with your tally.
If you get up in the morning and fill up your jug (or bottle like me) then you don't have to overthink it. It’s sitting there, staring at you letting you know where you're at and if you need to keep up. It becomes systematic and therefore can become a habit. I purchased my bottle from Amazon because it has encouraging statements that motivate me to keep going. I also have a minion sticker from my daughter who says, "Water makes mommy kick butt!" We have to say butt because she is four and too young to say Mommy Kicks Ass. But I do. Thanks to water!
Get Moving
Moving is so simple, I walk every day and that alone helps me lose weight. If you really want to watch the calories melt away, get involved with a fitness tracker and set goals. I use Samsung Health as it is free on my phone and I track my daily steps. My current is 15,000. Depending on what your day looks like, you may need to take a smaller challenge. Whenever you have time, get outside and walk! Especially when the weather is getting nicer! When you have off time, do things or plan outings that MAKE YOU WALK.
My favorite part about having Samsung products is having Samsung Health. In one place, I can track my steps, and my best days, make challenges with friends, or join a global challenge and see where I rank up. If I don't want to focus on walking, they offer workouts guided by expert coaches and give you the option to tailor your workout to your needs. It helps that I have a wear my Galaxy watch. I receive prompts and praise throughout the day whenever I am active. If you have a Samsung product, you should check it out if you haven't already!
Once you create this habit and keep up with it, you'll find your body will crave more and therefore MAKE you more active. It's good for your body, it's good for your mind, and it's good for the environment. So what are you waiting for?
GET MOVING!
In order to fuel all this movement, you'll need high-energy foods. Changing your diet can be hard, but if you research foods that provide the results you're looking for, it can be easier than you think! If you want to gain muscle and have slow-burning meals that provide lots of energy, remember to incorporate protein. Protein comes in many foods, not just powder so try to research what will work best with your everyday meal plan and budget!
My Diet
Morning Shake:
I love this Coffee Smoothie recipe! It's easy, has healthy ingredients, and tastes great! I NEED coffee. I tried to cut it out. But it's what keeps me focused! Caffeine provides me relief when I get headaches, and surprisingly helps with menstrual cramps too! (It's true, look it up.) I enjoy this smoothie while I prepare my breakfast, (if I didn't prepare it the night before that is) so it has the time it needs to set.
PLEASE NOTE:
If you are adding protein to your diet and your goal is to lose weight, the key here is to
GET MOVING!
Protein can help build muscle, but without exercise, it can cause unwanted weight gain. Think of the weight lifters who go through a "bulking" phase.
Ensure to keep active daily if your goal is to lose or tone!
Breakfast:
Qi'a Cranberry Vanilla Chia, Buckwheat & Hemp Cereal with added Ground Flax Seeds
Why? Because. It's great with yogurt, milk, or nut milks! Chia seeds swell up after 5 minutes so it can be really thick if you choose the yogurt option! It's a filling, beneficial meal ESPECIALLY first thing in the morning! I add a tablespoon of ground flaxseeds to help manage weight loss by adding additional fiber to make me feel full longer. (This is what I mean by a slow burn)
Check out the Nutrition Facts from the website to find out more benefits!
PLEASE NOTE:
If you are making significant changes to your diet, like adding a lot of water and fiber, expect to be using the bathroom more often and experiencing changes to your body.
We're not going to discuss that here, this isn't bathroom talk.
Just make sure you are close to the bathrooms in the first week and monitor how your body reacts. It is never too late in life to develop an allergic reaction to food. Be safe!
Lunch:
Since I eat breakfast a little later than most, I don't have an in-between snack and dive right into lunch. A hearty lunch with lots of protein will keep you full until dinner time. I am a sucker for mason jar lunch ideas and I LOVE tacos and burritos. YUM! So my go-to lunch is a burrito or taco in a jar! I use vegan meat in this recipe by Yves but you can use any type of ground meat! You can use vegan cheese, but I used real in this post. If you are interested to know what my recipes were for the below pictures, let me know! I would love to make a post including all of my beloved homemade, tried, and true recipes!
For more from my Instagram account visit the links, Chef Jax @lovelaughcookeat, then stay tuned for a possible new 'FOOD ONLY' blog coming soon!
Dinner:
We just made this with our last Goodfood delivery and it was by far the GREATEST meal we've ever had. Period. I highly recommend it. I also recommend Goodfood. They have affordable options and great meals and I've always had great experiences with customer service! This recipe isn't super vegan-friendly, but it is vegetarian and I am sure replacements would still taste fabulous!!! Unfortunately, I wasn't able to get photos of our meal, so the below photo is straight from the website. Honestly, I don't think I would have even got a good photo, it was so good that I was snacking on it before I even plated for my family. On top of this, we used Goodfood as a method of getting fresh food into the house when we didn't have time to shop for it. This just goes to show how beneficial these meal order kits can be. We will be getting it again in the future!
Dessert:
Here are those chia seeds again! They are legit a vacuum for your insides! I have to say, if you are doing chia seeds in the morning with my suggested breakfast, remember the amount that you are ingesting!!
This dessert is FULL of chia seeds, and though it makes a large amount, you need to be mindful that you have already consumed some. The daily max is 2 tablespoons of seeds dry. If you are concerned, try Overnight Oats Without Chia Seeds for breakfast instead, delicious and so pretty!
WARNING - PLEASE NOTE!!!
NEVER INGEST DRY CHIA SEEDS!
This is so dangerous. I have read horror stories of people consuming them dry, and aside from the belly ache, it can be life-threatening. The seeds, if not swelled, can swell in your throat causing a blockage and requiring immediate emergency care.
ALWAYS SOAK CHIA SEEDS for at least 5 MINUTES (more time is better if you can) before ingesting.
And ALWAYS DO YOUR RESEARCH when trying new foods.
Never take somebody else's word for it!
In Between Snacks:
These are easy-to-go treats that really pack a punch! Be careful if you are feeding these to kids and be mindful of the amount you have. I like 5 Ingredient Peanut Butter Energy Bites for my kiddos, they taste great and keep them happy with yummy chocolate chips!
You might be wondering… why have all of the food options been vegan?
I was vegan for a short time, and that's when I lost most of my weight.
It's clear that most, (if not all) of the above options have either protein, fiber, or both in their ingredients.
These two things combined are the KEY to weight loss.
And not just weight loss but also help to increase muscle mass when movement is involved.
See what I'm getting at here?
Always do your research!
You'll be surprised what you can find if you just look!
Nuts for Seeds!
Here is a list of all of the nuts and seeds I currently incorporate into my diet and why:
Chia Seeds
- Increases energy
- Rich in protein
- Promotes weight loss
- Encourages Healthy Digestion
More here.
Flax Seeds
- High in omega-3 fatty acids
- Rich in fiber
- Helps in managing weight
More here.
Peanut Butter
- High in protein and fiber
- Has vitamin B
- Control appetite
More here.
Coconut Oil
- Promotes weight loss
- Improved Brain Function
- Healthy skin and hair
More here.
I mostly use coconut oil for cooking, (pancakes, frying vegetables, or shrimp). It's used more as a substitution or a topical. Great for hair and body!
If you have a nut allergy, tree nuts, or anything related, please avoid some of these items.
Really do your research and learn what your body can and can’t have.
If you have never safely consumed some of these foods then ensure that you take the right steps to avoid an allergic reaction and seek medical assistance if required.
Like any nut allergy, seeds too can provide an anaphylaxis reaction.
If you are unsure or concerned, seek a specialist to conduct allergy tests.
Inquire with your family doctor.
Be Fun. Be Happy. Be You.
Love, always
Jax
xoxoxo
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