I’ve had 8 kids. I gained up to 50 pounds with each pregnancy, more than average. So, believe me when I say, I know how hard it can be to lose the weight and get back to my ideal. What I have found is it takes four basic steps, Eat Right, Exercise, Supplement, and find Accountability.
Eat Right
What does it mean to “eat right”? It seems like everyone has an opinion, and you’re right, they do. Eating a balanced diet by tracking the macronutrients I take in has been the most effective method for me. I track my “macros” with a free app called MyFitnessPal. You can download it for Android or iPhone and with literally millions of foods in their database, it’s a cinch!
I use a balance of 30% protein, 50% complex carbohydrates, and 20% healthy fats. Healthy fats are derived from foods like avocado, nuts, and fruit oils like olive, avocado, and coconut. My favorite proteins are chicken and fish (also a good source of Omega-3 and healthy fat). Finally, the best carbohydrates are high in fiber like green vegetables and whole grains. I also recommend yogurt and cottage cheese as a great snack unless you are lactose intolerant.
The other trick is to eat small meals more often. Large meals can be hard for the metabolism to handle. A few benefits of eating more often are better absorption of nutrients, higher energy (and more level), and a lower risk of overeating when you get really hungry.
Exercise
I’ve heard it said, “Exercise is a terrible way to lose weight.” The sentiment is accurate, but I wholeheartedly disagree! Let me be clear…being responsible with what you eat is the most important thing you can do to control the weight, but you must get active!
I learned years ago from Bill Phillips, author of Body for Life, that you can get a tremendous benefit from as little as 4 hours a week of exercise! I workout 6 days a week, but I alternate between resistance training and cardiovascular exercise. I do a circuit-style workout for 45 minutes Monday, Wednesday, and Friday, then cardio only 20 minutes on the off days. On Sunday, I rest.
Supplement
You can get by with diet and exercise alone, but why not take advantage of all that science and nature have to offer? I found that the highest quality supplements don’t come from the grocery store. They don’t come from the health food store and they don’t come from the doctor either.
There is a company that makes patented, clinically-tested supplements using the highest quality ingredients. They manufacture “just-in-time” by making just what is ordered each month and bypassing the traditional distribution methods, shipping directly to their customers. This means fresh vitamins and minerals that can be used within weeks of being made!
They also provide me with the best in fitness pre-workout, post-workout, and healthy snacking. My favorite item is a chocolate bar (that’s being a bit simplistic since it has 12 patents!) that I eat 15 minutes before my workout on an empty stomach. The proprietary ingredients actually block the body’s hormone that retains stored fat making it accessible for energy!
Be Accountable
The last key is not leaving your weight loss to will power! Being accountable to a partner is the key to getting through moments of weakness. I found a great bootcamp with lots of ladies that help to keep me motivated. They look forward to seeing me and I look forward to seeing them. A trainer can be a great motivator and an accountability partner. Even a good friend workout with can help keep you accountable.
If I can help you, please reach out through my site and I’ll help you find what works best for you!
