1. Leisure walk for 30-60 minutes every day. It lowers cortisol, which will help you to lose fat. For real. It seems crazy that an almost effortless activity like walking can get you results, but it totally works. I have every single one of my clients leisure walk at least 5 days a week. Look at the urban located French, Japanese, Manhattanites. They are statistically some of the healthiest and fittest people in the world and they walk EVERYWHERE! Read more here: http://www.metaboliceffect.com/can-your-chosen-surroundings-help-you-burn-more-fat/
-if you work in at a desk for 6 hours a day, get up and walk for 5 minutes once an hour as well. Long periods of time being sedentary is your enemy when it comes to fat-loss. Even if you work out hard after work. Moving consistently all day long will have a positive effect on your hormones and aid you in your fat-loss goals. http://well.blogs.nytimes.com/2016/03/29/sitting-increases-the-risk-of-dying-early/
2. Take another look at your diet. Eating whole and unprocessed foods can be extra work and a little pricey, I know, but for one whole month try looking at the ingredients of every food that you eat. Even the ones that are labeled or considered "healthy". Protein powders should be included in this. Many of them contain a CRAZY amount of sugar, artificial sweeteners, and other chemicals that are counter-productive for correct biochemical signalling and fat-loss.
Unfortunately, even though man foods are marketed as "natural", "healthy", "organic",etc...they can still contain chemical additives (non-food items) that confuse your biochemistry and often lead to weight gain. Read more here: sarahsmith.me/downloads
3. Make sure that you have an adequate amount of good quality fat in your diet. 1-2 tablespoons per meal or about 1/2 a small avocado per meal. Keep in mind that many (non-lean) meats, some fish (salmon), and full-fat dairy contain fat, so if you're eating any of those at a meal, you're probably covered. You're body will NEVER let go of your fat stores if you do not have enough dietary fat. Good quality fats=organic coconut, olive, and avocado oil, grass-fed butter, coconut milk, and egg yolks. Email me if you have questions about good fats!
4. Estrogen dominance. Many of us have elevated levels of estrogen in our bodies that make weight-loss difficult. Plastic, contraceptives, agrochemicals (pesticides/herbicides/fertilizers)...all these guys play a role in disrupting our hormone balance. Read more here: sarahsmith.me/downloads
If you're tried all of these things AND are still struggling, shoot me an email at sarah@sarahsmith.me!
