LOSE 12 POUNDS IN 6 WEEKS

Losing 12 pounds is not only a realistic goal, but can be done before summer begins.  I am not talking about anything “fad” or unhealthy, but straight up implementation of consistent healthy eating, exercise, water, limited alcohol intake, and plenty of rest.  Application of a healthy lifestyle in all aspects will allow for approximately 1 ½ pounds on the lower end and up to 3 pounds on the higher end of weight loss per week.  Working successfully with clients who are implementing the healthy eating guidelines that are supplied with their workout routines are losing in the middle range of 2 pounds per week. 

Think about what this means in terms of time and the realization that this is only six weeks of sticking to a consistent fitness program that promotes no diet but eating lots of fabulous healthy food, exercising that body at least four to five times per week for a minimum of thirty minutes, eliminating the sodas and keeping alcohol to not more than two nights per week and two drinks maximum, preferably red wine, and lots of water.  Sometimes it just takes the motivation of bikini or board short season to motivate a person to make it happen.  A consistent program will guarantee fat loss, lean mass gain and the beginning of a lifestyle of health. 

This sounds not only doable but exciting and realistic.  This can almost fit into the have it now plan that everyone seems to be looking for, except doing it the healthy way provides knowledge of what and how to eat, how to exercise, and how to live this lifestyle happily for life.  It becomes a habit and natural way to live each day and maintains all the positive results gained within the six weeks of consistent application.  It is time that we stop over-complicating weight loss and start implementing the simplicity of eating healthy and exercise.  We make things harder than they are, want all the results, but do not want to give up a current unhealthy lifestyle.  Now therein lays the issue.  If we want to see the changes, we need to make the changes and giving something 100% effort for at least six weeks should provide the personal feedback needed to continue to make the right decisions.

I will give an example of what I may eat in a day to maintain me as a 5’6”, 125lb female at 50 years young:

1 cup coffee with natural vanilla creamer

Meal 1: Organic morning round with 1tbsp peanut butter

Meal 2: Green shake: 1 cutie, ½-cup chopped pineapple and lots of power greens, water and blend until combined. 1 slice organic seeded toast topped with soft cooked organic egg, or slice of organic sharp cheddar cheese

Meal 3: ¼ cup fresh blueberries, ½ cup Fage yogurt, ¼ cup organic ground flax meal, handful raw mixed nuts (stir it up and eat)

Meal 4: Grilled Salmon or Chicken with large side roasted vegetable like Brussel sprouts and cauliflower (drizzle olive oil on veggies, and large tbsp. basil pesto, mix well, roast)

Meal 5: Kind bar, or 1oz square of dark chocolate with 1tbsp peanut butter

I exercise five times per week and for 30 to no more than 60 minutes total.  I am a believer of being focused and getting my workout done in that amount of time.  I also listen to my body and if I require more rest, I may only exercise in a structured fashion four times in that week.  I am an active person, so on other days I am enjoying the outdoors at the dog park with my husband, going on long walks, hikes or swimming. 

Losing one to three pounds per week studies have shown provides healthy, long term sustainable weight loss, unlike the “fad” counterpart diets that may shed weight quickly but it appears plus more once the program is over.  Summer is around the corner and now is the right time to implement a six-week fitness challenge makeover and begin with the short-term goal of shedding 12 pounds.  Start right where you are, begin a fitness journal and track your food intake and exercise, do your best, and have fun with the journey. I would love to hear from you sharing your start and finish stories so that we can encourage and support each other along the way.  

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I COUNT QUALITY NOT CALORIES

I stopped counting calories years ago, and simply made my focus on eating healthy quality “real” food each day.  I like that motivational poster that says “no one has ever gotten fat eating too much kale” and this is really true and can be applied to most of the healthy food choices out there.  I do not feel the need to keep track of ingredients I know are providing health benefits and awesome nutrients that keep my body looking and feeling the way it does.  I keep my refrigerator, pantry and counters stocked with plenty of organic vegetables, greens, fruits, yogurts, raw nuts, lean meats, and my list goes on and believe me, I am stuffing my face every three hours or less with a nutrient dense fiber rich food.

Maintaining a healthy body is about living a quality life and that means being concerned about the quality of food that I eat.  There is a big difference in consuming a McDonald’s Big Mac and fries compared to an organic chicken breast with a sweet potato and mixed greens.   The latter will be more nutrient dense, health beneficial and less calories, but to the eye will appear like more food.  This is a great example of why I do not bother with counting calories.  As long as I am eating meals like organic chicken and greens, the need and stress behind counting calories is pointless.  I eat for health and listen to the cues of my body that tell me to fuel up.

When it comes to buying my groceries, I hit the perimeter of the store and steer clear of the aisles full of processed inflammation causing crap.  Take into consideration your local grocery and how it is laid out, generally produce to the right or left, dairy to the back and following along to the meat counter on the opposite side.  I stick to my list in hand and the only extras that I dash into the forbidden center would be for dark chocolate, red wine, or something organic like packaged Quinoa.  I really enjoy the local farmer’s markets and stake those out for my produce as much as possible, and I adore the organics at Costco.  I believe in keeping my healthy food intake simple as well.  The food gets too much credit for being complicated when trying to adopt a healthy lifestyle and that is such an unfair assumption. 

Take an organic apple for example, and appreciate the nutrient value and simplicity of this “fast food”.  Now add natural organic peanut butter to that apple and a power fuel meal has been created.  I do not find that difficult and I apply this type of philosophy to all my healthy foods.  I am sure we all know how to prepare and cook an organic chicken breast and other than on the grill, one of my favorite methods is in the crock pot with some fabulous spices or salsa.  I also enjoy sweet potatoes and will prepare those with an olive oil rub, and finish off this meal with a spinach salad topped with walnuts, olive oil and balsamic vinegar.  I am talking about quality food to create a quality healthy body.  Think about our ancestors, what they ate, and how it was created.  It was the simplicity of organic lean meat, dairy and produce from the land eaten throughout a busy physical day and the thought of maintaining a healthy body was not even a thought.  It was lived every day and that is what I think about when I am living my life as a healthy person and eating the way that I do. What I do count is quality when it comes to my calories and that works for me. 

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Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list, or if you want to receive my free updates, use the button at the right to select your feed preference. I look forward to responding to your comments and appreciate your shares.

Stay Healthy!

Darla