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Published on March 21, 2019

How to Find Weight Loss Meal Plans That Work for You

How to Find Weight Loss Meal Plans That Work for You

Have you ever wondered why some people seem to be so successful in finding a diet that works for them? Meanwhile, you find it hard to stick to any one diet — Atkins, Paleo, Keto, vegan, vegetarian, high-carb, low carb, and, my goodness the list goes on and on…

If you can relate to that, then you are in the right place! I am here to show you not only which weight-loss meal plans work better, but also how to make those diets work for you!

I am going to take you through the steps that will guarantee you long-term success in finding a diet that is effective for you!

Step 1: Know Your Body

“I don’t get they lost all that weight with that diet? I’ve tried it and it didn’t work?”

Have you ever said a phrase similar to that? If so, you’re not alone. Each person is different, which also means that every person out there will have a slightly different plan for what works for them.

If you are going to find success in this endeavor, then you need to understand YOUR specific needs. Each person is different, and there are countless obstacles that could be making it hard for you to lose weight like blood sugar imbalance, food intolerance, etc.

The great news is that no one knows your body as well as you do! So, yes, you might hear about an amazing high fruit diet, but only you know whether that would harm you or help you in the long run.

Here are some cues that can help guide you along to which diet might help you best:

Do you Get super anxious or jittery after eating high carb meals? Do you crave sugar or starches? Do you have blood sugar imbalances?

For you, eating a low amount of starchy or sugary carbs might be the best options! You could try a diet like a Paleo or a Blood Sugar Balancing Plan to see if they work for you!

Do you find your stomach constantly in knots, have a high PH, and can’t tolerate meat well?

Consider going plant-based! The high amount of vegetables could balance your body and reduce inflammation!

Do you always crave processed foods? Do you find it hard to eat a balanced diet because of your cravings?

Your body might need to reset and get used to eating whole and nutritious foods! Maybe you could give the Whole 30 a shot!

Do you struggle with food sensitivities? Does your digestion make it hard for you to lose weight?

An elimination diet or the virgin diet could be just what you need to discover what sensitivities are your pitfalls.

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Whatever your unique conditions, you likely already know what really does or doesn’t work for you. Go with a diet that fits your needs.

Step 2: Power Up!

Now that you have some idea as far as the basic diet, there are some guidelines I’ll go over with you. No matter what diet you choose, there are some rules that you can follow to ensure your success!

Even the best diet can be foiled if you don’t know the nutrition basics necessary to turn your body into a fat torching machine!

Eat Clean

Have you ever fallen for the idea that filling your pantry with “diet” foods or “low fat” foods would make the difference necessary for weight loss? Trust me! You are not alone!

Today, most people have falsely believed the marketing lies that the “missing ingredient” for weight loss comes in a package. That is sadly far from the truth.

Keeping an eye on calorie intake or sticking by the rules of a diet plan is great! But even the best of diets can be sabotaged by junk food under the guise of being “healthy”.

These foods lead to people subbing their regular cokes for diet cokes and make diet cakes. They eat low-fat yogurt laden with sugar and chemicals. They chow down on processed protein bars. And all the while they wonder why they can’t stick to their diets or lose the weight. These poor people have merely fallen victim to all the diet marketing plaguing our states.

The problem is that what we really need is pure whole foods! Even though some foods might be low-calorie, if they are not whole and natural foods, then your body likely still won’t respond very well to them. Make a point of filling your plate with lean protein and piles of veggies!

Doing this will give your body the actual nutrients that your body is craving. This attacks the problem at the root source of weight gain by helping your body work well and shed extra weight on its own. Over time, your boosted metabolism will help do most of the work for you.

Eat Lots of Green Veggies

Thought that there are diets out there that will keep me from having to eat veggies? Hey, your mom told you to finish that spinach for a reason! Your body needs the rich amount of nutrients that veggies offer no matter what diet you are on!

Most successful diets out there have on thing in common:

They always encourage filling up on greens.

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Greens are low calorie and nutrient dense. They fill you up and help you feel like you ate a lot more than you actually did. They clean you out and balance your blood sugar.

I could really go on and on about them. But there’s also one aspect that many people overlook:

Greens have a very high alkalizing effect on the body.

If you have been eating diets high in fast food and fries, then your body is likely very acidic. This leads to less energy, more sickness, and more weight gain. Eating lots of greens could help rebalance your body and stop weight gain in its tracks!

If you grew up on fast food, eating greens is probably the last thing on your plate that you want to eat. That’s where you need to retrain your palate. Your brain has been convinced that sugar and saturated fat will bring you energy. When you realize that those foods are actually the source of exhaustion, you can then begin to convince your mind that the real source of energy lies in the power of vegetables.

Start by subbing veggies for some carbs or mixing greens into your meals. Follow this link for more great ideas to retrain your palate!

Don’t Fall for Fads

If you have been tracking so far, there is one thing I’ll mention that you probably saw coming:

Be on guard for fad diets.

The best diets work by getting your metabolism humming on its own, not by cutting extreme calories!

If any diets seem to offer miracle results, then be careful. The fact of the matter is, long-term weight loss is a very steady process. Consistency is key.

What can be a fad diet?

  • If it promises instant weight loss
  • If you can’t sustain it long-term
  • If you never stop being tired on it (the right diets might make you tired at first while your body is re-balancing, but long-term you will find your energy multiply).
  • If it completely ignores vital nutrients
  • If people who go on it seem to always fall off and gain more weight after they do

Step 3: Boost Your Metabolism

Now that you have pinned down the type of diet that you believe would make your body feel the best, it’s time to show you how to get your metabolism fired up!

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No matter what diet you choose, if you don’t know the basics of how to balance blood sugar and keep your fat burning machine fueled, then you will have a difficult time losing the weight.

We are about to go over how to tune up your machine and keep those fires burning.

Manage your Protein

Protein is a power tool because it optimizes fat burning and boost your metabolism. Another important aspect of protein is the fact that it is absorbed slowly giving your body a steady boost of nutrients.

No matter what diet you choose, it will be a bust if you are not ensuring proper protein intake (vegetarians can get protein through eggs, tofu, bean and rice, and quinoa).

The daily recommended intake for protein is 10-35% of your calories. Too little will make you lose muscle and will destroy your metabolism. Too high protein could result in kidney problems.

Of course, muscle is built out of amino acids, and they are found in protein. So the amount that you workout will definitely determine how much protein you will need!

Here are the basic guidelines to help you figure out your protein needs:

If you’re Sedentary:

  • Find 36% of your body weight; That’s how much protein in grams you will need!
  • Example: If I weighed 150 then I would need 54 grams of protein a day.

If you’re an endurance trainer:

  • Find 70% of your body weight; That’s how much protein in grams you will need!
  • Example: If I weighed 150 then I would need 105 grams of protein a day.

If you are a Heavy Lifter/Body Builder

  • Find 90-100% of your body weight. That’s how much protein in grams you will need!
  • Example: If I weighed 150 then I would need 135-150 grams of protein a day.
  • Make sure you are adding protein to every meal for the best results!

Time Your Meals

Did you know that skipping meals can actually make you gain weight? That means the very thing you do to try to lose weight might actually be doing the opposite for you!

The problem with skipping meals is that it can crash your metabolism and lead to bingeing later on. Why would you want to set yourself up for that hardship? No fun!

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The right diet should not be about depriving you from food. Rather, it should be about filling your body with the right nutrient dense foods.

Diets that are extremely low calorie long-term, that encourage drinking only liquids, or make you ravenously hungry are not the best options for a sustainable life-change.

If you really want to boost your fat-burning abilities then set certain time frames for eating and focusing on eating every 3-4 hours within that time frame. This method (a form of intermittent fasting) will keep you from going hungry when you shouldn’t eat, but will keep your metabolism humming during times when you need the extra energy.[1]

Know the Basics of Blood-Sugar Balance

What if I told you that Blood sugar balance could be what is sabotaging you from achieving your dream body?!

“What?” You ask, “That’s not true. I’m the one sabotaging it. I always crave sweets. I binge on food at night. I just feel so tired and cranky a few hours after eating and I just dive straight for the cookie bin.”

What if I told you that is not your fault? It’s very likely that it could actually be your body screaming that it’s off balance.

With our modern “SAD” diet (that stands for standard american diet in case you were wondering) people are finding that keeping their blood sugar stable is become more and more difficult. Insulin, a hormone that helps regulate blood sugar, can determine the difference between success or utter failure on your weight-loss endeavors. And our modern world has our insulin all out of whack!

Luckily, there are ways to take care of this — by combining your meals properly:[2]

The Bottom Line

Are you excited to start creating the body you’ve always dreamed of?

By working with your body, eating whole fresh foods, keeping portions in control, and managing your blood sugar to boost metabolism, you will be amazed to see your body seamlessly following your efforts!

Remember, weight loss is a journey. There will be times when you fail and that is okay! Like anything in life, from your family or your career, perseverance and consistency will get you where you want to be! Stay the course and be okay with steady progression.

If you know your body and what works for you, fill up on nutrients and whole foods, ensure you are balancing your blood sugar balance, and make sure that what you are doing is sustainable long-term then you will see some amazing results!

You’ve got this! Be excited, I’m right here rooting for you and here to help!

Featured photo credit: Toa Heftiba via unsplash.com

Reference

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Katelyn Delaney

Owner of Revifi -- Fitness Training & Life Coaching

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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