5 Tips to lose weight in the New Year!!!

We made it to another New Year. This New Year is especially different, because its not only a new year but a new decade. So of course we hear the same ol, same ol when it comes to the resolutions. Make more money, go on a trip that you may have been putting off for years, or my personal favorite I'M GOING TO LOSE WEIGHT!! Chances are it has never happened but if it has then good for you. What I would like to do is give you my top 5 tips on how to lose that weight.

1. Eat Fiber:

Now I'll break this down really quickly theirs two types of fiber and thats Insoluble Fiber, and Soluble Fiber. Soluble Fiber is what you would want to look for when it comes losing belly fat. In a Healthline.com study it stated that by increasing your fiber by 10 grams you will have a 3.7 % lower risk of gaining belly fat. Soluble Fiber is also a natural appetite suppresent. Of course by suppressing your appetite it will help you reduce your calorie intake, especially if you have noticed your portion sizes in your meals are more then what you should consume. Some examples of food that are high in soluable fiber are Sweet Potato, Oatmeal, Flaxseeds, and Brussel Sprouts.

2. Reducing Soda/Pop intake:

This is a big one for me, because when I first talk to my clients about diet this is one of the first things that I eliminate. Soft drinks have alot of empty calories and a good amount of sodium. For example a 12oz can of Pop (This is what I call it) has 140-220 calories, carbs range from 36-45grams, with 28-41 grams of sugar. By eliminating this sugary drink its possible to lose about to 10lbs in one year.

3. Drink water:

I notice that people seem to skip out on drinking water. What people dont seem to know is that water helps aid in weight loss, and here's how. Drinking water helps boost metabolism, removes waste from the body, acts like an appetite suppressant, and if you drink more water, your body doesn't retain water. Retaining water can make you feel and look bloated, so drink up.

4.Calorie Deficit:

This is one of the top things that're needed to drop the pounds. Calorie Deficit is just a fancy word of Push the plate away. Alot of times we can be eating very good nutritious dense meals, but for the life of you, you just keep gaining weight. More then likely you're probably eating all the right foods its just the portion size is more then what you may need in one sitting. So you may wonder how can you find out how many calories you should consume in the first place. Well first you need to find out your basal metabolic rate. Of course you may not know how to calculate that and if you don't then that's ok. Just go to https://www.active.com/fitness/calculators/bmr this will determine just roughly the amount of calories is needed per day. Now to lose one pound of fat per week you need a 500 calorie deficit per day. Instead of just pushing the plate away also add in exercise to meet that goal. Which takes me to number 5.

Move that body:

So you work 40 plus hrs a week and its at a desk, and now your body may not feel like it once was. Yes welcome to the sedentary lifestyle that we now live. What we must understand as people is that our bodies are designed to move. So think of your body like its your car, now if you dont drive or move your car, put gas in it, change the oil on a regular basis etc etc then more then likely its going to have performance issues, and your body isn't any different whatsoever. How do we fight this you may ask, well set your alarm to walk around the office for just a few minutes every hour, If possible invest in a standing desk, stretch. Every time that you carve out to move is extremely important to your body and not to mention in some aspects your mental health. It helps you take a break and not become so consumed and overwhelmed.

So take control of your Health and Wellness this year. Your family will thank you, Your body will thank you, and most of all your Mind will thank you.