July 2013
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How to Keep the WEIGHT OFF when you’ve achieved your goals!
Smoothie Of The Month Strawberry Peach Passion!
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ON THE BLOG Get amazing recipes, workouts, fashion tips and more to help you have the best summer ever!
Will More Than 3 Meals A Day Keep The Pounds Away? Check out our
Mini Meals 101 before you jump on the bandwagon!
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You’ve Lost the Weight,
Now What? How to keep the weight off when you’ve achieved your goals
“Don’t worry
about failures, worry about the chances you miss when you don’t even try.” — Jack Canfield
Are you a
Y
ou have put so much time and effort into reaching your goal weight and maintaining it is challenging, but it certainly can be done. Many people who lose weight often find themselves gaining it all back and then some, especially if they lost weight the “wrong” way, but that doesn’t have to happen to you! Here are some tips and tricks to help you relax your diet and preserve your weight: Daily exercise is one of the most important ways you can maintain the weight you have lost. Including both cardiovascular and resistance exercises in your workout will give you maximum results and keep your metabolism high. And while you don’t have to log 60 minutes on the cardio machine, you should make sure to stay active. If pressed for time, try out our YouTube videos by Dr. Emily; Some of them are only 5 minutes long! By continuing to exercise you will be burning extra calories each day, and that will enable you to relax your diet without regaining the weight.
When you have achieved your target weight you can have a few cheat days here and there. Reward yourself for the hard work you’ve put in so far by allowing yourself a few of your favorite snacks. This will prevent you from getting those big cravings which lead to binge eating. With that cheat day in mind, remember that a cheat day is not an excuse to eat a pint of ice cream, an extra large bag of chips or a king sized candy bar. Studies show that you can be satisfied with just 15% of the snack you set out to have. So scoop some spoons of ice cream into a smaller bowl, pour some chips into a baggie or break off a piece of that candy bar. Many times, a small taste is all you needed. Maintaining the weight you have lost is going to be tough, but exercising, allowing yourself a cheat day, and having self control will be your keys to success. That’s the difference between a diet and a lifestyle change. And remember, if you take good care of your body, it will take good care of you!
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Will More Than 3 Meals A Day Keep The Pounds Away? Check out our mini-meals 101 before you jump on the bandwagon.
Weight Loss SMOOTHIE OF THE MONTH
Strawberry Peach Passion 1⁄ 2
frozen peach
6 frozen strawberries 6oz. unsweetened Almond Milk 1 scoop vanilla Live Rite Combine all ingredients in blender.
T
here has been much speculation as to whether eating more often throughout the day in smaller portions will help you achieve your weight loss goals. Typically, we have all been taught that eating three meals is the way to go, but is it really? What are the advantages of eating "mini-meals" every two to three hours or four to six times per day? Supporters of this idea claim that eating multiple small meals during the week can lower cholesterol, promote weight loss, improve energy levels, boost metabolism, and preserve lean muscle mass. Although these benefits sound great, not all have been scientifically proven yet. That doesn’t mean you can’t hop on the bandwagon and try it out! If you do decide to dive into the world of miniature meals, here are few things you need to know: n Eating more often isn’t for everyone. If you’re one of those people who absolutely
love to eat whether it is in large or small portions, you will need to discipline yourself more to be successful. You will also need to be dedicated to this strategy by planning out your meals for calorie intake for it to work. n You won’t have to spend hours in the kitchen. Stay with your normal routine by cooking regular sized meals then splitting them in half to make two is simple enough. Stick the other in the fridge or freezer for another day. Everyone loves to save time. n Learn what hunger really feels like. I don’t know about you, but I am the ultimate crank when I’m in starvation mode. Look out for those signs of hunger and address it before it happens by snacking on a piece of fruit or smoothie. If you wait till you’re painstakingly hungry, you’re much more likely to overeat. n Try to eat balanced meals for best results. Your small meals should be
nutritionally balanced with complex carbohydrates, lean protein, and healthy fats. Each of these meals should be about half the size of a normal meal so that when you eat them, you are taking in the same calories and nutrients, just at different times throughout the day. n Easy mini meals to try could be hummus, whole-grain crackers, and baby carrots or a grilled chicken sandwich with veggies. Bear in mind that you’re eating enough to feel satisfied, not full. Altering your focus from high-calorie snacks to well-balanced miniature meals could be exactly what you need to whittle your waistline. This is one trend that we don’t mind following!
ENJOY! • Recipe by Ilise Reilly •
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