30 Days, 10lbs...can you handle it?

In the next 30 days, do you have any weight loss goals? 

Do you want to have that beach ready body that you've striven to get? 

Do you try each year and find no success? 

What if I told you that in the next 30 days, you can see 10lbs lost?   Would you believe me or would you think I'm BS'ing you? 

It's possible, but you need to be strategic in your approach.  I can honestly attest to you, especially since I've lost my own weight, that we often don't realize how much we are eating until it's too late. 

Take a second to look at your meals....

What's your breakfast look like? Is it a biscuit or something?  I guarantee that it's somewhere in the ballpark of 400-500 calories. 

What about your lunch?  A sandwich and a bag of chips?  Another 500 or so calories. 

What about dinner?  This is probably closer to 1000 calories, depending on what you do. 

Without adding snacks in, I just gave you a quick 2000 calories that you are probably consuming in your day without you realizing. 

So if you want to see a 10lbs change in the next 30 days, contact me for details. 

What I take & What's my plan.

Each and every day are different.  Some are easy and some are hard.  Nutritionally, I modify each day according to a few different things, which I'll tell you below:

• Sundays, Mondays, Thursdays, & Fridays= Atkins level low carb (not full keto, but closer to 50g of carbohydrates on these days.  
• Saturdays & Tuesdays = 24 hour fasts (not eating until dinner)
• Saturdays have the cheat meal to close it all out
• Tuesdays have a normal meal, meaning whatever my wife prepares.  
• Wednesdays have been, at least lately, my normal to high carb day.  

Now, this was after a 2 week ketosis primer (<25g carbs).  It was challenging, but easy to maintain for that short amount of time.  Currently I'm still in weight management mode, but it's much easier with the addition of some carbs.  

My foods generally look like:

• Green vegetables such as broccoli, brussels sprouts, asparagus, bell peppers, celery
• Lean proteins such as chicken, tuna, or eggs.....sometimes red meat (if we have steak leftover)
• When I do have carbs, it's usually sweet potatoes or butternut squash.  

I usually don't eat until 1030 in the morning or later, most days.  On fast days, that's dinner.  

Supplementally, I keep it simple.  There are some daily but some are specific to a day or two.  

• Protein supplements.  My goal is 1g/lbs of body weight, so around 200g per day.  
• Greens supplement.  My fast days need something to preserve muscle mass, so this helps provide vitamins and minerals. 
• BCAAs.  Same thing with the fast days, but it's entire purpose is preservation of muscle. 
• Digestion pre/pro-biotic.  Digestive health, feel better, live better. DAILY

I keep it simple and purposeful for myself.  I've lost about 5 inches or so in the last month and continue to feel and move better every single day.  This took some trial & error and some strategic
planning to fine tune.  I have some other strategies that I employ to keep me on track (my clients too!).  But I wanted to let you all know what I've been doing to get it done.  

Nutrition Challenge

As I talked about what I'm doing nutritionally last week, I thought to challenge you all to something that you can do relatively easy.  Unlike most nutrition plans, which force you to omit certain foods, I would like for you to time how long it takes for you to eat each meal, and write that time down.

This challenge is simple, for the first 3 days time each meal that you consume.  I use the stopwatch function on my phone, which sits there and allows for me to view it while I eat.  Next, write those times down on a post it or in a notebook, or share it in the comments section.

For any meal that you eat in under 15 minutes, these will be where you focus on first.  My suggestion would be to time for 10 minutes, and chew slowly, set the fork down between bites, and enjoy your food.  After 10 minutes, sit for 5 minutes.  This time can be spent engaged in conversation, messing around on your phone or whatever, just don't eat.  If you're still hungry, set the timer for another 10 minutes and continue with what you've done.  After, do not eat for 5 minutes and continue the cycle if you feel as if you need more food.

This process should allow for you to feel full.  Which in fact you are.  If you're anything like I am normally, I eat super fast.  To give you an idea of how fast, I can eat a foot-long sub in under 10 minutes if I want to.

This process isn't easy, but it does allow for much more wiggle room than conventional dieting goes.  It also is the way we as humans should be eating rather than the quick & ravenous way we normally eat.

Good luck!

Nutrition Challenge 1

For the last few weeks, I've posted fitness challenges that are easy to perform in your downtime.  For this week, and likely next, I will propose to you a nutrition challenge.  Nutrition is the main driver in any weight management program.  It's also the one thing that everyone has in common, we all eat.

We all have different tastes in food, different dietary needs, and different budgets for food.  What we don't have that's different is basically the same needs.  We all need protein for structure (muscles), carbohydrates for energy (like the brain, those who have one), and fats for energy.

My challenge for you is that for the next week, for at least 1 meal per day, consume some sort of green vegetable.  Write out what vegetables you like and go ahead and make a purchase.  Some easy ones are cucumbers or bell peppers, you can eat them raw and on the go or you can heat up the peppers and eat them.  Nevertheless, consume at least one per day.

If you're already doing that, my challenge to you is to eat it first before anything else.

There is this week's challenge.  I invite you to make a comment on your progress
and even some suggestions for other readers.  Good luck!