1. Start Your Morning Off Hydrated
While you sleep, youâ€™re losing water. If you wake up and hit the coffee first thing, chances are you wonâ€™t find yourself hydrated at all for the rest of the day unless you make a real effort. Water first thing in the morning kick-starts your digestive system, gets your bowels moving effectively which is great for your hormones and gives your brain a little wake-up.
Try this: First thing in the morning, drink at least 2 cups but you could aim for 4 of fresh, filtered water. Room temperature is great, or you can have it warm and add a slice of lemon to it. Do this for 30 days straight and notice the difference in how you look and feel.
2. Add coconut or MCT Oil to Your Meal
Coconut oil is a natural anti-bacterial, anti-viral, wellâ€¦. Itâ€™s an anti-everything bad and a real booster of everything good, including your efforts to shed unwanted pounds. Add coconut oil or MCT Oil which is an extraction of coconut oil and stands for â€śmedium-chain triglyceridesâ€ť to your diet, as studies have proven this oil boosts the metabolism and has a positive impact on weight loss. Coconut oil also have a high-smoke point which makes it an excellent oil to cook with.
Try this: Add 1 tablespoon of coconut oil to your smoothie or breakfast in the morning or 1 teaspoon of MCT oil and notice the difference you feel in your body. You may notice youâ€™re hungry less, and feel full for longer. Not to mention, itâ€™s great for the look and feel of your hair and complexion.
3. Eat Greens, Protein and Fat for Breakfast
What does your first meal of the day look like? If itâ€™s richer in carbohydrates, especially from bread, cereal or pasteurized juice thereâ€™s an incredible alternative that will work wonders for your weight loss goals. Youâ€™ll be nourishing yourself with deep nutrient dense foods, healthy fats and enough protein that you wonâ€™t be hungry for hours afterwards. Thanks to the nutrition youâ€™re getting, youâ€™ll give your brain a boost too which means more energy and more willpower.
2 handfuls of steamed or sautĂ©ed greens like chard, collard greens, kale or broccoli
1 tablespoon of coconut oil
Pinch of all seasoning (sugar free)
Pinch of sea salt
Top with half fresh avocado slice and 2 eggs
Or check out this Garden Vegetable Frittata Rachel made
4. Journal and Plan Your Tomorrow Before Going to Sleep
Staying organized and getting a chance to let out all of your thoughts from the day (even if itâ€™s only 5 minutes) is a great way to prioritize, set goals and intentions and de-stress. If something is on your mind that needs to get done, better to write it down than to think about it while youâ€™d rather be asleep. Secondly, this is a great opportunity to set some positive intentions for how youâ€™d like to feel the next day and to acknowledge yourself for the progress youâ€™ve made.
Try this: Do a little gratitude exercise and write down 5 things youâ€™re grateful for before you plan your tomorrow. Â
5. Let Self-Love be Your Motivation
Remember, youâ€™re doing this for you and itâ€™s important to focus your energy on giving yourself love and positive acknowledgement throughout this process. Sure, you want to shed unwanted weight, but love your body now for all that itâ€™s providing you. Even when it seems your body is working against you, itâ€™s doing its very best to protect you in the way it knows how. Tell your body itâ€™s safe and loved, this helps to lower stress and anxiety and make the journey enjoyable. This isnâ€™t meant to be a boot-camp, weight loss can be a long journey but there are so many others lessons in it that have to do with self-acceptance.
Try this: Every morning, repeat an affirmation to yourself either out loud or in your head. You can try â€śI love my body exactly how it is, I am safeâ€ť.
6. Eat Within a Time Window
Research shows that eating within a time window also known as time restricted eating or intermittent fasting makes great strides in the weight loss department, even if you donâ€™t change what you eat. Now imagine how impactful this could be if you were to combine having an eating window with Clean Eating. Usually, the suggested eating window is 8 hours (9-5 for example). That said, if you have adrenal issues or are already experiencing exhaustion, itâ€™s important to check in with your care provider or Naturopath before doing so. Ideally, you donâ€™t skip breakfast but stop eating earlier in the evening – which is a healthy habit for anyone.
Try this: Start out by having an eating window just twice per week. Two times per week, eat only between the 8 hours youâ€™ve set for yourself. This may look like having breakfast at 9 am and then having your last meal by 5pm. In the evening, drink plenty of water and herbal tea if you wish.
7. Get for a 30 Minute Walk Daily
Walking has so many benefits! Itâ€™s low impact, almost anyone can do it regardless of health conditions and itâ€™s uplifting for not just the mind, but the body and spirit too. Research has shown that even taking a 30 minute walk per day is enough to get the health benefits of daily exercise, and support weight loss. If itâ€™s too cold outside where you live, try a treadmill at your local recreation center or gym or find a 30 minute yoga class online.
Try this: Set a route for yourself that you can enjoy either first thing in the morning or before bed after your last meal of the day. If you donâ€™t like walking alone, try finding yourself a walking buddy or enroll a family member at home to join you.
8. Make Sleep Your Best Friend
If youâ€™re a new parent, youâ€™re already rolling your eyes at me. I get it, maybe not possible just yet. But if youâ€™re in a place in your life where getting more sleep is an option, just not a habit, make it one. Sleep is the time we repair, heal and regenerate. Not to mention the detox process thatâ€™s occurring while we rest that governs our hormones and metabolism. This one fine detail is often one of the biggest culprits of weight loss plateaus, so if you can find a way to sneak in a cat nap here and there, or get to bed just a little bit earlier, itâ€™s a great goal to set.Try this: Look at areas of your schedule that could possibly shift around in order to give yourself a little more room to get to bed early (before 11pm is ideal). If possible, aim for at least 8 hours a night and sleep in a completely dark room.
Bonus Tip: If you havenâ€™t already joined us and become part of the Clean Eating movement, Â join the CleanFoodCrush community full of Â incredible people doing the 30 Day Clean Eating Challenge. Together, weâ€™re transforming not just our bodies, but our lives!
9. Design a Plan that Honors Your Mind, Body and Spirit
Taking care of yourself on every level is what really sets apart a weight loss challenge from something that can be self-harming, or something that can be intensely self-loving. Itâ€™s ok to want to transform your physical body and get healthier, but make sure youâ€™re doing it with your emotional and spiritual health in mind. Do things that feel good for you, keep positive in how you speak to yourself, and remember that youâ€™re beautiful every step of the way.
Try this: Check in with yourself daily and ask, â€śWhat is the most self-loving action I could make for myselfâ€ť, and then do that!