10 Tips to Cinch an Inch

1.     Make a meal plan 

·       Create a meal plan for each week

·       Get rid of junk food

·       Practice eating mindfully

·       Eat within 30 minutes of getting up in the morning and before exercise.

2.     Develop a workout plan

·       Assign which days you commit to a schedule

·       Cardio/Strength/Flexibility a balance of each of these needs to be a part of your program (a personal trainer can help)

3.     Start anything slowly.

·       Make healthy changes one at a time. 

·       Don’t compare yourself to other people

·       Be happy with who you are right now.

4.     Affirmations will help you change bad habits (i.e.> I’m going to feel more energized. I’ve made some real improvement and I’m where I need to be. Every little bit makes a big difference.)

5.     Be aware of your energy account

·       If you expend more from the account than you deposit, you lose weight. Need to create an energy deficit. 1 pound of fat contains 3,500 calories. 

·       Focus on losing ½ to 1 pound a week. For example, by subtracting 250 calories from your daily diet, you will lose ½ pound a week.

6.     Take vitamins

·       Especially getting vitamins C, E and D, eating enough fruits, vegetables and high-density foods to deliver nutrients.

7.     Get plenty of water

·       Drink half your body weight in ounces. Recommended 64 ounces fluids a day (consult your doctor)

8.     Eating healthy foods

·       Lean protein (chicken, fish, egg whites) 

·       Healthy fats (nuts and olive oil) 

·       Whole grain (brown rice, sweet potato and quinoa)

·       Reduce salt, sweets and alcohol consumption.

9.     Boost your metabolism

·       Don’t skip meals, instead eat 6 small meals per day. 

·       Increase protein and build muscle mass by lifting weights. 

·       Get enough sleep at least 7-8 hours.

10.   Burn Fat

·       Walk for more than 15-45 minutes per day. 

·       Meditate 15-20 minutes a day to reduce stress.