10 Ways to lose 10 pounds!

Soulely you Holistic Wellness, Burlington

Losing weight was never so easy!

There’s nothing more frustrating to most than those last 10 pounds. Adding in little things here and there to your lifestyle over a period of time will melt away those stubborn last pounds in a much more enjoyable way than you’d think! The best part though, it stays off!

1. Just One Hour:

Every single day, or a minimum of 6 days per week, I took just one hour to do yoga (whether it be an in studio class, youtube video, or self-guided flow) OR one hour of hiking or walking around outside. You can choose the activity that you enjoy the most. It’s amazing, when you realize what is in walking distance to you, you won’t even notice the walk as “exercise” when a destination, errand, or side goal is involved. Add in some ear buds and an excellent audio book for an even more enjoyable walk!

2. Move More:

Try parking far away from the entrance of places that you drive to. Add in a short walk around the block here and there if you’ve only got blocks of minutes throughout the day. A nice brisk stroll before bed will leave you sleeping like a baby! When I meet with friends, instead of sitting and having a meal or a drink, we go for a walk while we visit! This is an excellent way to avoid distractions and really have quality time together too.

3. Plants for the Base:

Adopting a plant based diet is not the endless salads that most people think of. Did you know that cauliflower can be made into tortillas, pizza crust, flat bread, rice, and more? Collard greens are excellent at holding up as wraps. Instead of grains in your meal, find fun ways of swapping out the grains for something plant based, at least for 80% of your meals, and the fat will literally melt off!

4. Three Letters - A.C.V:

Drinking a tablespoon of Apple Cider Vinegar in water first thing in the morning, or a couple of teaspoons in water roughly 15 minutes before each meal does AMAZING things to your body! There are far too many benefits to list here, but just for starters; it suppresses appetite naturally, the acids help to digest proteins. Absorbing protein optimally helps to activate our human growth hormone, which is what keeps our metabolisms revved while we’re at rest. It regulates blood sugar so you feel full longer, and replacing it with salt on meals will wash away excess water weight too! Check it out online for much longer lists of all of Apple Cider Vinegar’s benefits for the body and weight loss!

5. H2O:

The human body needs exactly 1/2 of your body weight (lbs) in ounces of water per day to function optimally. This keeps our digestive systems running smoothly, hydrates our cells, detoxes the body optimally, ensuring all of those pesky weight gaining toxins are washed away, and is the leading help of losing water weight. Just like the Apple Cider Vinegar, the benefit list is a long one. Start in the morning, and sip all day long throughout the day. Before you know it, you’ll hit the mark! It helps to keep a measurement on your water bottle or use an app on your smart phone to keep track of how much water you’re drinking throughout the day. Sidetone: NOTHING replaces clean filtered water! If it’s opaque, the body will treat it like a food, so be sure you’re drinking plain filtered water for optimal benefits! 

6. Cheat a Treat!

The most enjoyable part of this entire process is treating yourself. Yes, you read that right, indulge! Once a week, I have a day where I eat whatever meal or treat I’d like to. Don’t go overboard here, but treat yourself to a treat, a bigger and fattier meal than you’d otherwise have, etc, without worrying. Upping calories and food intake every so often actually spurs the body on to drop more weight! This lets your body know that it’s safe, not starving, and gives us enough energy to burn fat more efficiently. It also helps to keep us all sane in the sometimes seemingly endless struggle for a smaller waistline. 

7. ZZZZZZzzzzz:

Did you know, that from 10:00pm to 2:00am, the body gets all of the physical repair it needs, and from 2:00am to 6:00am the mind gets all of the mental repair it needs? Not only that, but inadequate sleep unbalances our hormones, raising ghrelin (the “hunger” hormone, which signals our brains that we need to eat) and suppresses Leptin (our satiation response, telling us we’ve had enough and don’t need to eat anymore). Aside from that, this makes the body store fat! People who chronically do not get adequate sleep store fat permanently!

8. Swap it Out:

It is SO easy to make small swap outs in your diet without even noticing enough to care. Swap out toxic dairy products for Almond, Coconut, Rice, Hemp, or even Goat products! Swap out regular caffeinated beverages for Green Tea. Green Tea is loaded with antioxidants, revs up the metabolism, boots the effects of our fat burning hormones and keeps the body burning fat around the clock, even at rest! Swap out white potatoes for sweet potatoes. White potatoes are a fast release carb that turns to sugar very quickly in the body, while sweet potatoes are a slow burn, do not contain nearly as much sugar and pack a much more nutrient dense punch! Did you know, that it also takes the body more calories to process sweet potatoes than they have in them? Always swap out oils for Olive oil and Coconut oil. Both are proven to keep the body slim and trim, while hydrogenated oils toxify the system and unbalance our hormones. Contact me for MANY more easy swap ideas!

9. Breakfast!:

Do NOT skip breakfast! Breakfast is in fact the most important meal of the day, and affects the body for up to 17 hours. Skipping breakfast ensures you’ll be storing fat throughout the rest of the day, while eating a healthy and hearty breakfast ensures optimal energy expenditure throughout the entire day. Always eat a balanced breakfast including high quality proteins and fats to ensure optimal energy (calorie) burn throughout the rest of the day. Eggs, avocados, wheat free oatmeal, natural nut butters, and good quality meats are all excellent breakfast choices! 

10. Metabolic Typing!:

Metabolic typing is absolute key when it comes to effortlessly maintaining your ideal weight. This is based on biochemical individuality (each of us metabolizes foods differently) and eating according to your metabolic type (which isn’t really what to eat, but the ratios of meats to fats and carbs per meal that YOUR body functions best on) makes the body run like a well oiled machine, effortlessly dropping excess weight and water retention, balances hormones and blood sugar, and ensures we don’t store any fat! I specialize in Metabolic Typing and would be absolutely happy to tell you your type and give you all of the information you’ll need for eating according to YOUR individual metabolic type, including meal ideas, grocery lists, and more! 

Kelly Bentley from Soulely You Holistic Wellness uses her  knowledge and skill set, to work one on one assessing clients physically, as well as metaphysically (that which is beyond what presents itself physically in the body). She has a solid knowledge base of bioenergy (the various human energy systems) the different stages of infant development, and how these correlate to physical structure, mental emotional capacity, personality, disposition and perception. She appreciates socio-cultural correlations, as well as psychospiritual influences (pertaining to the relationship between spirituality and the mind), unearthing the root cause of mental and physical symptoms that often get overlooked by other medical professionals, giving the most comprehensive care possible.