Small things that can equal big gains....

Doing some (or all) of these little tips listed below can increase your metabolism, curb your appetite and accelerate your weight loss efforts:

1. Drink 8 oz of water upon waking,  and 8 oz of water before each meal.  Drinking water can energize you in the morning, fill you up before you eat and even stop hunger pangs for about 15 minutes when you are super hungry.

2.  Stand more throughout the day.  Even better, walk more throughout the day.  Standing and walking more often can burn more calories than sitting.  You are even better off if you were to move your body more all day as opposed to running 5 miles every morning and then sitting for the rest of the day. 

3. Eat 30 grams of protein within 30 minutes of waking.  This 30/30 rule allows your metabolism to rev first thing in the morning and fills you up.  If you can't get it within 30 minutes of waking, at least get about that much protein with breakfast for maximum benefits. (Read more here.)

4.  Drink tea or chew sugar-less gum after meals. Not a fan of tea?  I like hot water sprinkled with cinnamon and vanilla extract.  Many people want something sweet after a meal and these options can help satisfy a sweet tooth. 

5.  Eat slower and eat only at your kitchen table.  Eating slower can help the brain register when your stomach is full.  Eating at your kitchen table without as many distractions, (ie: tv) you can recognize when you are satisfied.

6.  Fill up on vegetables.   At mealtime, fill half your plate with vegetables.  The fiber and bulk of the veggies will fill you up big time and you will obviously eat less.

7.  Listen to Karen Carpenter everyday!  Doesn't she have the most soothing voice?  Doing anything that eases stress in your life will reduce cortisol levels.  Cortisol is the hormone that encourages your body to store fat. 

Weight: 128.8
Workout:
Monday: 7 mile run (treadmill)
Tuesday: 3 rounds of Spartacus
Wednesday: 5 mile run
Thursday: 10 mile run (outside in the snow & ice (9:37 pace)
Friday:Yoga
Saturday: Full body circuit, push-ups, pull-ups and sprints.

one year ago.......
two years ago......