There is nothing worse than grabbing those cute pants out of the closet to put them on…and…
AH! Not have them button!
You so desperately wanted to wear them for your holiday party. Your reunion. That big birthday.
Lucky for you, you have a bit of time to trim down and tone up…
What do you do?
How can you avoid gaining more weight and even lose the weight you’ve already gained?
If you’re thinking, “I’m doomed.
I’m too old…
I’m going through menopause…
I’m too busy…
Heck, maybe you even want to blame the pants not fitting on the dryer or dry cleaner…
Stop blaming and start controlling what you can control!
Because there are 5 strategies you can use today to help you feel and look fabulous in those pants.
Right now, as you’re watching this, take a piece of paper or open your phone notepad write down what you’ve eaten or plan to eat today.
Write down the workouts you’re going to be using this week.
Write out your current lifestyle!
Because the best changes to see the weight loss we want are based off of what we are doing currently.
Too often we search for a perfect plan. A perfect time to start.
But there is no perfect time.
The key is taking action NOW.
That doesn’t mean though cutting out the foods you love, starving yourself or starting to train for hours a day.
I know most of us want to go all or nothing. This is what dooms us to not only fall off our plan or even worse…gain more weight!
To fit into those pants we need to make a change that is sustainable.
It might be cutting out a snack.
Walking 15 minutes extra
Drinking more water.
Far too many of us think we’re doomed to fail because we don’t have the time, energy or willpower that someone else has.
When in reality we’re trying to do too much too fast
The first key to avoiding that weight gain is to understand where you are actually starting from to make small adjustments that add up!
Then own your priorities!
If we don’t take ownership of our priorities they will become our excuses.
“I don’t have time because of my job to workout 6 days a week.”
“I can’t eat healthy because of my family.”
“I can’t lose the weight because I travel”
There are certain things in our lives we value most – like our family or our job.
And we should care about those things.
But instead of letting these things in our lives become our excuses, we need to own our priorities, recognize them and then PLAN AROUND THEM!
Design for the time you have!
If 6 days a week isn’t realistic to train don’t plan for that.
Plan for 3 days if that fits your schedule.
Maybe that means you use metabolic strength workouts over separate cardio and strength sessions. Or even full body workouts.
By designing for the time you have you’ll stay consistent and see results build.
Same goes for your nutrition.
I get not wanting to have to prep a separate meal for yourself and then one for your family.
Don’t do it!
Instead plan that meal in first to work around it.
Do you travel a ton?
Set “minimums” to keep you consistent even if they aren’t what you’d do at home.
Maybe it’s a 5 minute hotel room bodyweight workout.
Or maybe it’s trying to finding a local restaurant with healthy options
You can even avoid buying the bulk snacks so you aren’t tempted to eat extra while sitting around!
But realize that there are certain priorities in your life that won’t change and find ways to work around them instead of letting them sabotage your weight loss!
And then…STOP trying to out exercise your diet!
This saves you time and effort and you’ll see results faster.
I know it’s a mental challenge to embrace this/
You can feel so GUILTY for missing a workout or not moving every day.
I know there’s temptation to do DO MORE to lose more weight because training more can create that deficit…
But all this extra working out kept us stuck just having to do more and more to even see near the same result.
It’s even why those skinny jeans we’ve got stuffed in our closet have stayed there for..well…a bit longer than we’d like to admit.
We can’t bear to throw them out, but we feel like no amount of training is going to get us back into them. And it seems to get harder and harder to see the weight budge at all with each year.
It’s because while training burns calories our nutrition alone can make the difference
But most of us don’t want to give up our cake…or chips…
We’re comfortable being uncomfortable when it comes to training but not with our diet
That’s why it’s key we focus on using our workouts to build muscle to keep our metabolism healthy but not to burn calories.
Focus on ADDING IN more whole, natural foods. Focus on ADDING IN more protein.
Sure we know the pizza night with family or cocktail night with friends isn’t the “healthiest,” but it is also something we enjoy the most
The more we restrict those things first, the more unsustainable the changes will be.
We get good at what we do consistently so we need to find ways to create the healthiest version of our personal lifestyle.
That’s why taking the mindset of adding in to start can be so key.
When you have that pizza night, Eat one slice and ADD IN a side salad.
The nutrient dense foods can help you feel fuller while you’re enjoying your pizza.
This can help you adjust your calorie intake to create that deficit without feeling restricted.
And it can help you feel fuller while improving your vitamin and mineral intake.
Then focus on increasing your protein portions at meals.
Especially as we get older we are less able to utilize protein as efficiently to recover from our training and build lean muscle, making it even more key we increase our protein intake.
If you want to look more toned and even keep your skin, and even hair, looking healthy and young, protein is essential as it is the building blocks of all of our tissues!
Consider adding protein powder to your morning fruit smoothie or iced coffee.
Add one more ounce of chicken or steak or tofu or tempeh to your burrito bowl or pasta dish.
If you enjoy dessert, a meal traditional very low in protein, consider a tofu chocolate mousse or protein mug cake.
But focus on small changes based on your current lifestyle rather than elimination.
And while I know it is tempting to feel like these changes are too small to see results, we have to remember that we can’t out exercise or out diet time.
So often we just want to do MORE to feel more in control.
But less is truly so often more.
Losing weight isn’t just about our diet or our workout routine.
It boils down to STRESSORS.
Too much stress on our bodies and we won’t see the weight loss we want.
And I don’t just mean like stress hitting a deadline at work or stress trying to run for your flight or stress trying to make a holiday meal for 12 people coming over that night…
Our workouts and even a calorie deficit are stressors on our body. While they can be good stressors, they’re still stressors.
And trying to do too much – train longer, cut our calories lower – will ultimately backfire and those stressors will become a negative.
They can lead to hormonal imbalances, metabolic adaptations and poor sleep…all things that hold you back from losing weight while you’re working super hard to do just that.
Same thing goes for trying to cut out even “unhealthy” foods to hit some arbitrary standard of clean.
Sure we know that chocolate chip cookies aren’t rich in vitamins and minerals, but often the stress of restriction can be just as bad if it leads to overeating.
The more you can’t have something the more you want it.
Stress sabotages our consistency more than planning in a cookie to our day would have.
We have to realize that healthy habits and doing more can’t come at a cost to our balance or the stressors scale will tip the wrong way.
So, now I want you to go to your closet, pull out those pants, dress, swim suit….you know the clothing I’m talking about…that one you’re worried won’t fit…YET…
And try it on.
If the button doesn’t close, if there’s just that one spot you don’t like how it fits, don’t worry.
Because you’re going to start today, implementing these tips and see those changes adding up so you can rock this outfit!
Click HERE for more tips to help you lose that last little bit of stubborn fat, especially around that midsection…because we don’t need to accept middle age weight gain!