Looking to Lose Those Last Few Pounds?

Lose Those Last Few Lbs | Lean and Green Body® Blog

You’ve tried everything, but still have the last 5, 10 or even 20 pounds to lose?

Here are some tips on what to eat to achieve your ideal weight.

When we talk about losing weight, I always want to make sure that we are discussing it in a healthy manner, no crash diets, no diet pills, none of the craziness. Weight loss is more about what you are adding versus what you are restricting. Weight loss and a healthy diet really comes down to how are you fueling your body. Are you setting yourself up for success or destruction?

How you start your day is crucial. Its sets the tone for the entire day. Eating healthy in the morning has proven to aid in making healthier decisions as the day progresses.

Always start your day with my morning routine.

Starting your day with warm water and lemon, Bragg’s Apple Cider Vinegar and greens really set the tone for the day.

Once your morning routine is complete you may finally have your coffee or tea … let’s try and kick that sugar habit once and for all. Either enjoying your beverage black or with a simple milk. What do I mean by simple? Limited ingredients…pure and preferably organic.

I love breakfast because it starts my day off right. Do you want to have waffles or a frozen breakfast sandwich and crash an hour later? Nope. My days are way too busy to deal with any mid-morning crashes. I need sustained energy to get me through until at least noon. Can you relate?

My favorite breakfast smoothies are packed with nutrients, enzymes, vitamins, and loads of energy boosting ingredients.

When making your smoothie it is important to focus on these three areas: protein, healthy fat and fiber. Check out my blog on “What to Focus On When Making Your Smoothie” for a deeper explanation as to why these three are so crucial in your morning smoothie.

Having a healthy breakfast will set you up for success for the rest of the day.

When lunchtime comes try to remember to fuel your body. It may be tempting to go out with your co-workers and indulge, but think about how that will feel around 2pm when you are downright dragging and watching the seconds tick by on your clock.

Food is fuel.

Lunch is a time to refuel your body. Consider having greens or a large serving of vegetables, protein and fiber. These three together will keep you going - and keep your energy consistent - through the afternoon. Limit the number of traditional carbohydrates at lunch - avoid if possible. Having a big bowl of pasta or a turkey sandwich on white bread will ultimately lead to a sleepy and sluggish afternoon.

To really boost your weight loss add an extra shot of Bragg’s apple cider vinegar (mixed with water) before lunch. Always drink prior to meals for optimum benefit.

Keep the format for your dinner similar to your lunch, keeping in mind protein, greens and fiber.

Always choosing to look at food as fuel.

Water is a key component for weight loss. It not only rehydrates our cells but also aids in elimination by flushing toxins out of our bodies.

When you are trying to lose weight, it is important to eat regular meals, and not to skip meals hoping to boost your weight loss. Skipping meals will ultimately lead to binging and over eating later in the day.

Lean and Green Body® Blog | Looking to Lose Those Last Few Pounds?

Move. Weight loss is very much connected to what we eat, and how we choose to fuel our bodies. However, it always comes down to calories in vs. calories out. Make sure that you move every day, walk at least 10,000 steps per day, and get active.

For more ways on how to get active in your community check out our online schedule of classes and events here.

Boost Weight Loss With These Foods

Boost Weight Loss With These Foods | Lean and Green Body Blog

Citrus fruit

The American Journal of Clinical Nutrition has published studies that show that individuals who consume more vitamin C have lower waist-to-hip ratios. The University of Arizona researchers discovered that those with higher levels of vitamin C in their system oxidized 25 percent more fat during cardio sessions. 

Cucumbers

Cucumber are 95% water and are loaded with vitamins K and C, potassium and silica. The nutrients in cucumbers help to build and maintain connective tissue. 

Celery 

Celery only contains about 6 calories per stalk! This low calorie vegetable contains one third of your recommended daily intake of vitamin K per cup. Celery is also high in vitamin A, fiber, folate and potassium. This nutrient dense food contains phthalides which have been shown to lower blood pressure. 

Boost Weight Loss With These Foods | Lean and Green Body Blog

Apples 

An apple a day can help you to maintain an ideal body weight. The apple skin is packed with fiber, which helps to boost our metabolism, and ursolic acid, which helps prevent unnecessary weight gain. 

Kelp 

This sea vegetable is loaded with vitamin K, helping to keep bones strong. Newcastle University in the U.K. found that kelp contains alginate, which has been shown to block fat absorption. 

Asparagus 

Asparagus contains just 20 calories per one half cup, and is packed with vitamins A, B and K. Asparagus may help to regulate blood sugar levels and decrease your chances of developing type 2 diabetes, due to the high concentration of vitamin B, which helps break down starch and sugar in the body. 

Cauliflower 

One half-cup of cauliflower contains just 14 calories, and is packed with vitamin C. Use mashed cauliflower in place of mashed potatoes for your next holiday gathering. Check out our recipe here (include link to blog post). 

Boost Weight Loss With These Foods | Lean and Green Body Blog

Red chili peppers

Chili peppers are packed with capsaicin, which has been shown to increase your metabolism and help your body burn more calories. 

Green tea

Green tea contains high amounts of the antioxidant ECGC, which will boost your metabolism, burn more calories and eliminate stubborn belly fat. 

Water 

Consuming enough plain water daily is critical for your health. Water helps to keep your body running smoothly and keeps us alert throughout the day. Consuming 8 oz of plain water prior to your meal will help you to eat less, and control your portion sizes. 

 

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Jennifer Khosla

Founder, Lean and Green Body.  Mind Body Wellness Practitioner, Holistic Nutrition Specialist and Experienced Registered Yoga Teacher; Jennifer Khosla received her B.S. in Athletic Training from Springfield College. She later went on to study clinical dietetics, holistic nutrition and modalities to heal the body naturally through nutrition and lifestyle. 

Benefits of Cucumbers

Benefits of Cucumbers | Lean and Green Body Blog

Energy Boost: Cucumbers are an excellent source of B vitamins. Trade in your afternoon coffee for some cucumber slices.

Hydrating: Cucumbers are 95% water, they help to keep the body hydrated and assist in the elimination of toxins.

Reduce risk for cancer and cardiovascular disease: Cucumbers contain three lignans (pinoresinol, lacriciresinol and secoisolariciresinol) and a critical phytonutrient (cucurbitacins) used to fight cancer and heart disease.

Reduce Inflammation: Cucumbers are rich in four flavonoids (quercetin, apigenin, kaempferol and luteolin) all of which have been proven to reduce inflammation. Adding more cucumbers into your diet could help to prevent and protect our bodies from inflammation conditions like arthritis and colitis.

Benefits of Cucumbers | Lean and Green Body Blog

Relieves Bad Breath: Cucumbers contain phytochemicals which will kill the bacteria in our mouth causing bad breath. Simply place a slice of cucumber in your mouth for 30 seconds, pressing it towards the roof of your mouth.

Aids in Weight Loss and Assists in Digestion: Cucumbers are a great snack for those looking to lose weight due to their high water content and fiber, aiding in the elimination of toxins from the body.  Cucumbers are an excellent addition to the diet for individuals suffering from constipation or irregular bowel movements.

Regulates Cholesterol and Blood Pressure: Research shows that the sterols found in cucumbers may help to reduce and regulate cholesterol levels. Cucumbers are rich in fiber, magnesium and potassium which all aid in regulating blood pressure.

Hangover Cure: Cucumbers are rich in B vitamins, electrolytes and many essential nutrients. These nutrients will assist in eliminating the effects of a hangover. Due to their high water content, cucumbers will also help to rehydrate you after a night of drinking. Simply eat a few slices before bed!

The secret to having a flat stomach

Flat stomach secrets | Lean and Green Body Blog

One of the best ways to lose belly fat is to strengthen your core. The first step to having a strong core is good posture. Proper posture allows all of the muscles, not only in the front and back of the core, but the entire body to work together in all planes of motion. Correct posture and form helps to keep muscles at their proper length, allowing them to work together and reduce risk of injury.  Good form and alignment will help you achieve results much faster. A strong core and good posture helps your body maintain a good form while performing exercises. 

The secret to having the flat stomach you are looking for is combining cardio exercise with abdominal strengthening exercises. This will speed up your metabolism and burn more calories and fat. 

Reduce your belly fat with this workout:

1.       Jog in place for 60 seconds

2.       Lunge with twist for 30 seconds

3.       Squat jump for 30 seconds

4.       30 second plank follow by 30 second mountain climber

5.       Superman back extension for 30 seconds

6.       30 seconds of burpees

7.       30 second side plank (each side)

8.       60 second run in place

Take a 20 second rest in between each exercise

Take a 60 second rest between each set.

Perform 3 sets of this routine 4 times per week for 1 month

Let us know your results!


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Wisner Anesca

Wisner Anesca (Wes) joined our Lean and Green Body team in early 2016. Since joining our team, he has become an essential part of our success. Wisner has been in the fitness industry since 2006 and is passionate about personal training. His passions shows through his training techniques and with the success of his clients. Wisner is a Certified Personal Trainer, through National Academy of Sports Medicine (NASM), one of the top certifying boards for personal training. 

Wisner is a stickler for technique and form. He believes in functional movement and does most of his training with body weight or free weights. His goal is to empower his clients and help them achieve a healthier, pain free, way of life. He has a strong background in TRX suspension, circuit, cardiovascular, strength, and functional training which will help you reach your fitness goals.