5 Simple Ways to Get a Jump Start on Your Fat Loss Goals

I write a lot about healthy habits on this blog because habits are the building blocks of a healthy lifestyle. Once you develop healthy habits, you no longer have to rely on willpower or motivation. It's freedom from deprivation. It takes work, but it is worth it. If you need help, guidance or accountability in building healthy habits, I have a few spots open in my online nutrition program.  

If you have fat loss goals, there is no better time to get started than now. You don't have to overhaul your whole life, you can start by incorporating some simple healthy habits to get a jump start on your fat loss goals. The idea behind healthy habits is that they work within your already busy lifestyle. Life is probably never going to get less busy, let's do what we can right now. 

It's autumn and while most people are starting to plan their holiday parties, it's a great time to get a jump start on your fat loss goals. Why not get a head start on those new year resolutions? These are five simple things you can do today that will position you for fat loss as you go into the holidays and the new year. You don't have to wait until January 1st to get started. Once the new year rolls around you'll have already developed the habits that will position you to achieve your fat loss goals.

EAT YOUR VEGGIES

Eat a serving of veggies at every meal and snack. Vegetables are high in nutrients and low in calories. Veggies keep your digestive tract running smoothly and can reduce the risk of heart disease. Choose a wide variety of colorful vegetables to take in the micronutrients that help you feel your best. When you feel your best you're more likely make better choices in other areas of your life. Here's my link to a practical guide to eating more fruits and veggies.

PRIORITIZE PROTEIN

Prioritize a protein source at every meal and snack. Protein helps you feel full at each meal. Protein has a higher thermic effect than carbs and fat which means you burn more calories just to process and digest protein. Your body needs protein to build and maintain lean muscle, which is essential for healthy fat loss. Aim for .7 grams of protein per pound of body weight. If you haven't been keeping track, this is likely more than you've been taking in. It pays off to pay attention. Here's a resource I wrote about eating more protein in your diet.

WALK EVERY SINGLE DAY

Walking is a fantastic way to increase your daily energy expenditure. The great thing about walking is that it is low impact, so you can do it every single day. You don't necessarily have to head out for an hour long walk (although this would be a great idea too). You can add in additional walking into your day by parking farther away from the entrances of building, taking the stairs instead of the elevator, taking five minute walk breaks every hour and always returning the shopping cart to the store (you should do this anyway). It all counts. It may not seem like much, but it all adds up and makes a difference when working towards fat loss. The little things add up to big results, don't discount them. How to make exercise a daily habit.

STRENGTH TRAIN

You'll notice when I talk about losing weight, I always specify fat loss instead of weight loss. Why? Because when you are losing weight, you want to take care that you are losing fat and not muscle. If you lose muscle, you may see a lower number on the scale, but muscle loss is not good. Muscle loss slows your metabolism because muscle requires more energy than fat to maintain. The more muscle you have, the more calories you burn during the day. If you lose muscle it's harder to keep the weight off. 

You can combat muscle loss during weight loss by prioritizing protein and strength training. You don't have to hit the gym for an hour a day or train to be a muscle-bound mama (or papa), you can do some simple bodyweight or dumbbell exercises right in your own home to build and maintain lean muscle. Aim for just three 20 minute full-body strength training sessions a week at first. It goes a long way for healthy fat loss. Here's an idea for a quick and effective strength training workout or explore my workout archives more more options.

EAT SLOWLY UNTIL 80% FULL

This may be the simplest but hardest to execute advice for fat loss. It takes a lot of practice to get it right. Eat slowly because it takes time for your body to send the signal to your brain that you're full. If you scarf down your dinner down in three minutes flat, it's easy to overeat. I am as guilty as any.

Eat slowly. Put your fork down between bites. Take a sip of water between bites. Count your chews, can you chew 20 times, 30? (chewing helps with digestion and bloating too). This is harder than it sounds. If you're anything like me, it's a habit to rush through your meal so you can get on with your day.

Savor your food. When you eat slowly you can start to feel fullness signals while you eat (not after once it's already too late). Stop eating before you feel overly full. Listening to your body is the one of the best ways to control calorie intake. If we learn to tune in, our bodies will tell us what it needs. It can be hard. We forget. We rush. We scarf.  Eating slow is a habit worth cultivating. The good news is that we eat several times a day, so we have plenty of opportunities to practice. Here's a post I wrote in more detail about mindful eating. 

Notice I didn't recommend an extreme diet or joining your local boot camp six days a week. It's the small things that are sustainable over time that make the biggest difference when it comes to lifestyle change. Get really good at being consistent. If you spend the rest of the year cultivating these healthy habits, in the new year you'll be 10 steps ahead with a solid foundation.

Have questions? Need guidance or accountability? I'd love to help. I have a few spots open in my online nutrition and habits program. Join us today!

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5 FITNESS & PERSONAL GROWTH PODCASTS TO GET YOU THROUGH THE WEEK

If you're anything like me, you may have some time in your day that could be better optimized. I commute 45 minutes each way to work (ugh, I know!) and I spend the better part of a day in a cubicle. How do I make the most of otherwise uninspiring time? Podcasts!

In fact, I went from barely knowing what a podcast was in the beginning of this year to becoming a heavy listener. It's a great way to take in information, get entertained and inspired all while you're doing other things in life. Podcasts are great because unlike a book, you can listen while you move! Podcasts make a great backdrop for workouts, walks, cleaning and commuting.

Turn off the radio, put your music playlist on hold and prepare to be entertained and educated! I like to listen to health and fitness related podcasts, but of course, if you search the directory, you can find people talking on almost any subject. My interests are fitness, fitness business, entrepreneurs and self-improvement. Let me introduce you to my top five fitness and personal growth podcast recommendations.

5 FITNESS PODCASTS TO GET YOU THROUGH THE WEEK

5. Lift Heavy Run Long

Have you noticed that it seems that people who run and people who lift weights tend to be in separate camps? It doesn't have to be that way! We can lift heavy, run long and all get along. Just ask the folks on the Lift Heavy, Run Long Podcast! They are good 'ol southern boys (and gal) hitting up their local CrossFit and ultra endurance trail races in their free time. They are funny, down-to-earth and engaging while interviewing inspiring everyday people doing the same. They prove that you don't have to choose between running and lifting weights, you can have the best of both worlds. Listen in on their latest endeavours to get inspired in your own journey.

4. The Strength Running PodCast

The host of the Strength Running Podcast, Jason Fitzgerald, is a man after my own heart. He is a running coach that promotes strength training for endurance athletes (sound familiar?). He interviews everyone from the biggest names in the running community to his own coaching clients. He offers great running advice, insight and stories. Each episode proves to be entertaining and educational. If you want to be a better, stronger, faster runner, this podcast is a great source of information. 

3. Resist Average Academy

The Resist Average Academy podcast can be a little rough around the edges at times, but it is one of the most inspiring podcasts in my iTunes feed. Tommy Baker goes a layer deeper with his guests, often exploring the spiritual as well as the physical, giving us inspiration for a better life and most importantly, action steps to make it happen. If you strive for a life that is well above average, this podcast is a great place to start.

2. The Jordan Harbinger Show

One of the longest-running podcasts out there, the Art of Charm podcast started over 10 years ago with host Jordan Harbinger (and even longer ago as a guide on how to pick up chicks or something like that-ugh). Oh, how they have evolved. These days Jordan Harbinger separated from the Art of Charm and has his own show, the Jordan Harbinger show. He interviews brilliant minds in nearly every industry on how to be more successful, how to build better relationships, how to have stronger networking and critical thinking skills. It's always entertaining and educational with major takeaways in each episode.

1. Mind Pump - Raw Fitness Truth

Although this is my hands-down favorite podcast I hesitate to recommend it to my friends and family....because you just never know what the guys at Mind Pump will say. When they say raw fitness truth, they aren't kidding. At first I felt like I was eavesdropping in on bro-talk at the gym, they seemed like muscle-bound meatheads. Guys being guys. What gross things do men say when women aren't around? Yeah, so if you are easily offended by strong language or bro-talk, this may not be the podcast for you. How's that for a glowing recommendation? 

However, if you are entertained by the humor (or at least can get past it), stick around awhile and you'll quickly figure out that these guys are giving some of the best health and fitness advice out there. They have decades of experience as personal trainers, gym managers and owners and have worked with all types of people from the elderly and soccer moms to the fitness models and stage competitors. I appreciate their vast knowledge on the science of training and nutrition. They are fitness agnostic, which means they don't subscribe to any one workout style or nutrition strategy. Instead of pushing the latest fads and supplements, they look at them objectively and teach us how to recognize the best parts of everything and throw out the garbage. They publish a podcast five days a week, so there is no shortage of outstanding brutally-honest science-based information. They tell the truth about things that other marketers dance around. They are a breath of fresh air in this industry, even with all those F-bombs.  

While these are my top five podcasts picks, some of my other favorites that you might enjoy are: The Side Hustle Show, The FitCast, Don't Keep Your Day Job & Grammar Girl.

Do you listen to any of these podcasts? Now that you know what I like, do you have any recommendations for me? Give a listen and let me know what you think.

Coach Lea

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THE WEEKEND SURVIVAL GUIDE: 10 TIPS FOR A HEALTHY LIFESTYLE ALL WEEK LONG

It's Friday! Another long week is on the books and I am ready to enjoy the weekend! I've put together some tips to help you enjoy the weekend while maintaining your healthy lifestyle (and your sanity). Spoiler alert: It's not about dieting and exercising all weekend long. 

I often say I wish I was independently wealthy so I could quit my corporate job and live according to my own terms. That sounds great and all, but the corporate life provides something that helps me stay on track in my healthy lifestyle: Routine.

During the week I know if I don't get up in the morning to work out, then I likely won't have time to get it done that day. It forces my hand with a now-or-never decision. I know that if I want to eat a healthy lunch I will have to bring it from home, so I pack a daily salad. I go to bed early to make sure I get plenty of sleep so I can get up early again the next day. Then the weekend comes...

I may stay up too late on Friday night since I know I don't have to be up early on Saturday. I may plan to workout, but a lot of times I just keep telling myself that I'll do it later, until later never comes. That healthy salad? There are too many other options. 

My limited schedule and options during the week actually helps me stick to a healthy routine. I find on Saturdays if I have an appointment in the afternoon, I am more likely to get my workout done early. Now-or-never can be a strong motivator, because it forces you to confront your true intentions. If you don't do it now, you're not doing it. You can't lie to yourself about some future fictional plans.

While my weekends don't have the structure of the weekdays, I do my best to stay on track, even if I miss a workout or a healthy meal here and there. A healthy lifestyle isn't about perfection, it's about doing the best we can in the moment, no matter the circumstances. Weekend circumstances sometimes means birthday parties, chauffeur duties, friends and errands. We can still let loose a little on the weekends without it all falling apart with these 10 tips.

THE WEEKEND SURVIVAL GUIDE: 10 TIPS FOR A HEALTHY LIFESTYLE ALL WEEK LONG

1. Go to bed and get up at the same time on the weekends. It may not be the same times as during the week, but establishing a bedtime and wake-up time can help you establish a healthy weekend routine.

2. Work to get at least eight hours of sleep. If you have a little more time on the weekends take advantage of it. Sleep is so important for health, performance and weight loss.

3. If you have plans to eat out at a restaurant, look at the menu ahead of time and decide what you will order. It doesn't have to be the healthiest option on the menu, but it should be well thought-out and intentional. Think of food on a continuum, rather than good or bad. Ask yourself, in what small way can I make this just a little bit healthier? Not perfect, just a little better.

4. Prepare and eat meals at home when possible. If you currently eat all your weekend meals outside of the home, make a goal to eat just one meal at home this weekend.

5. Schedule a workout. Make plans to meet a friend for a class, hike or run. Put it on your calendar. Make a commitment and stick to it. Try to avoid, "I'll do it later." Even a quick 15 minute workout at home will suffice. Make deliberate movement a part of your weekend routine.

6. Give yourself two or three weekend healthy living goals. Whether it is cleaning out the kitchen pantry, getting in at least one workout, meal prepping for the week or planning your upcoming week, have clear goals and work to accomplish them.

7. If you weigh-in weekly, schedule your weigh-in day for Monday morning. It can help you stay on track over the weekend. (But remember the scale is only one small piece of the puzzle.)

8. Don't save all your nutritional splurges for the weekend. If you allow yourself a few treats during the week, you'll be less likely to overindulge with a "last-hoorah" mentality on the weekend. If you know you can occasionally have a treat whenever you want, you may not feel the need to over-do it on the weekends. All-or-nothing thinking leads to an unhealthy cycle of deprivation and over-indulgence.

9. Don't over-indulge in alcohol, especially when fat loss is your goal. Alcohol has seven calories per gram, which is more calories per gram than protein and carbs, but without any nutritional value. Enjoy a drink if you want (a healthy lifestyle isn't about deprivation), but like anything else, drink in moderation.

10. No matter what happens, how busy you were, what workouts you missed, or what foods you ate, never give up and make yourself a promise to start over Monday (or any future date). There is no need to wait for a new week or a new day. A few slip ups does not ruin a whole weekend. Perfection was never the goal! Do the best you can in the moment. If you didn't make a good choice, no worries, try to make a better one at the very next opportunity.

Ready to tackle the weekend? Let's not just survive, let's thrive! Have a great one. We'll catch up again on Monday. 

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The Healthy Lifestyle Guide for Busy People (aka Everyone)

Raise your hand if you're busy. Yep. That's just about everyone. We are all busy. If you want to live a healthier lifestyle, the good news is that you don't have get up at 5am to exercise for two hours a day and survive on kale and skinless chicken breast. You don't have to change your whole life to live healthier, rather you can find success by fitting healthier habits into your current (already busy) lifestyle.

5 WAYS TO SET UP YOUR ENVIRONMENT FOR BETTER HEALTH

Whether we like it or not our environment has an impact on our decisions. We can control our environment to a certain extent. We can stay out of bars if we don't want to drink alcohol. We can clean out our cabinets so that only healthy foods are within arm's reach. We can try to spend more time with friends who want to eat healthy and exercise with us.

However, there are always going to be factors that we can't control. Our husbands and kids may not want to eat healthier and beg us to order pizza. We may be chained to a desk eight hours a day while our co-workers try to push us to have that piece of cake. ("Oh, come on, you know you're just going to run it off later anyway"). The healthiest choice in the vending machine is organic Doritos. Spoiler alert: not healthy. 

I am not suggesting that you get a divorce, quit your job and give away your kids. We can't always control our environment (and we happen to love those darn kids) but we can learn to navigate it to set ourselves up for better health. It's not about being perfect all the time. That would be impossible. It's doing the best we can in every situation in the life we are already living. 

1. ATTACK THE SNACKS

The best defense against poor choices is planning ahead. When you're starving and rushed, you're more likely to hit the drive through, vending machine or deep dive into the ice-cream aisle. I try to keep healthy snacks close at hand. If I always have nuts, seeds, a piece of fruit or a protein shake nearby, I'm less likely to make poor choices because I am hangry.

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2. THE IDEAL MEAL

How and where you eat your meals has an impact. We usually eat the amount of food that is served to us (or we serve ourselves). I am always reminding hubby of proper serving sizes because he thinks nothing of filling half my plate with buttery sweet potatoes. While I love buttery sweet potatoes, I don't need a half plate of them. I use Precision Nutrition's cupped hand portion serving size as a general guide. Not complaining about hubby cooking and serving dinner though.

If we use smaller plates, we tend to put less food on them and naturally control our serving size. If we finish eating, then wait 15 minutes or so and still feel hungry, we can always eat more. The idea is that we are not mindlessly eating just because it's there. If we serve food on smaller plates, eat slowly and stop when about 80% full (this takes practice) we solve most of our food portion issues.

Sit at an actual table (not of the coffee variety), turn off the TV and put away the phones so you can savor and enjoy your meal. If you work outside of the home during the day, pack a lunch and eat it away from your desk. Sometimes just the act of slowing down and paying attention can yield big results. 

3. YOUR KITCHEN MISSION

Clean out your cabinets and remove any foods you have trouble maintaining control over. I usually have to keep salt and vinegar potato chips out of my house. It's not to say you have to get rid of all unhealthy foods, because there is definitely room for treats in your diet. Only keep the foods around that fit within your goals. If you have to get dressed, put on shoes, find your purse, comb your hair, get in your car and drive to the store to buy it, you're less likely to indulge in it when you have a craving a 9pm. Just make it a little harder on yourself to get those types of foods. You can have them when you really want them, just don't make it so easy on yourself.

Sign up for a CSA box so that fresh, healthy produce and/or meat is delivered to you. In Texas (and other states, I hear) we have Bountiful Baskets, a co-op where you can pick-up fresh fruits and veggies for $15 a week that have a retail value of around $50.

Spend time on the weekends prepping and cutting meals and veggies. If necessary, buy pre-cut veggies. If you don't have time to meal prep, sign up for a healthy meal delivery service.

4.PRACTICE BEING ACTIVE

No matter how much or how little you workout each week, you can set your environment up to get more activity in throughout the day. Remember, it all counts. It doesn't have to be structured exercise to have an impact.

Park your car in the farthest spot away from the entrance of school, work and the grocery store so that you have to walk. Ride your bike or walk instead of driving to places that are nearby.

Do squats while you brush your teeth or incline pushups against the kitchen counter while waiting for the microwave to ding. Do a four minute tabata workout when you get out of bed in the morning to kick your day off on the right foot. It all counts. I promise.

5. FIND FIT-MINDED FRIENDS

Join a run club or active social group to find a workout buddy. Find like-minded people who are interested in their health, fitness, and nutrition. Ever hear of November Project? Just show up. Organize your social events around being active; go for a walk, run or hike instead of meeting up at a restaurant or bar. Find friends to sign up for an obstacle race or fun 5K with you. Join an adult soccer league. Whatever floats your boat. Hey, good idea. Go swimming off of a boat! When exercise hour becomes social hour to catch up with friends, the more likely you'll do it. 

A four-legged furry fit friend can be the best kind. Get a dog that needs a daily walk. Can't have a dog? Borrow from a neighbor or volunteer to run with shelter dogs. I guarantee they will love you for it.

You don't have to overhaul your whole life to live healthier. Use this healthy lifestyle guide to help you incorporate new healthy habits into your busy day. You're never going to be less busy, start making small changes today. 

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Coach Lea