FINAL RESULTS

Saturn- sitting exercises with weights. Get your upper body into shape while you heal. If you have an indoor pool you can use that is great exercise too. Best of luck.

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day. The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day... just by adding protein to your diet. When it comes to losing weight, protein is the king of nutrients. Period.

Protein Sources: Meat (Beef, chicken, pork, lamb, bacon, etc.) Fish and Seafood (Salmon, trout, shrimps, lobsters, etc.) Eggs (Omega-3 enriched or pastured eggs are best). Don’t be afraid to load your plate with low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.  

Low-Carb Vegetables: Bell Peppers, Broccoli, Asparagus, Mushrooms, Zucchini, Spinach, Avocados, Cauliflower, Green Beans, Lettuce, Garlic, Kale, Cucumbers, Brussel Sprouts, Celery, Tomatos, Radishes, Onions, Egg Plant, Cabbage, Artichokes. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly.

Fat Sources: Olive oil, Coconut oil, Avocado oil, Butter, Tallow. Eat 3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

It is often claimed that drinking water can help with weight loss, and this is true. Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight.

Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section, or buy unhealthy snacks that happen to be on sale.

It can be a daunting task to try to do EVERYTHING right. Life sometimes gets in the way. Travel, trying to eat on the go, just too tired to cook some days... It can be tough. Here is a list of things you can try that might help. Pick one and try to accomplish that goal for a week, then add another when ready...

... and remember to drink a lot of water. It really helps to flush the toxins from your system.

TURN OFF THE TV

Eating while concentrating on other things like watching TV, texting, or driving can make you take in 40 percent more calories than usual. This is generally because your eating too much or eating the wrong (convenient) things. Instead, make each meal something you put on a plate and sit down to, even if you're eating alone.

STEP ON THE SCALE DAILY

By using the scale daily, you can get inspired by your progression. Also, if your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly, before waiting the 10 days to update the Metro.

Skipping meals will NOT make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer, and make a point of getting up to grab a nosh — anything that will keep you from going hungry! Going long periods of time without food slows your metabolism, and primes you for another binge later in the day.

Pair your treat with something that's good for you. Want chips? Have a handful with veggies and guacamole, which is packed with good fats. In the mood for chocolate? Partner it with yogurt. That way, you'll fill up on good stuff so you won't devour tons of the less-healthy food.

You don’t have to stop eating all the things you like just to lose weight. Make small swaps to save calories here and there, and they'll add up. I know you've probably heard these a thousand times. But if you can make these small swaps day-to-day, you'll spare enough calories for the treat foods you really want.

Instead of a granola bar with 140+ calories and tons of added sugar, grab an apple for about 80 calories.

Pick steamed rice and grilled chicken over fried rice and fried chicken.

You can also add vegetables to classic starch dishes to increase the water and fiber and lower the calories, like swapping regular pasta for veggie noodles.

Cut out liquid calories by having primarily water, coffee, or tea instead of high-calorie coffee drinks.

Baking? Reduce the amount of butter or sugar, or make healthy baking swaps like using apple sauce or Greek yogurt instead.

With the warmer weather, getting outside and walking can be a great exercise. Walking burns belly fat!

Storing a lot of fat around your midsection has been linked to an increased risk of diseases like diabetes and heart disease. In fact, men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches have abdominal obesity, which is considered a health risk. One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking. In one small study, obese women who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference by 1.1 inches and lost 1.5% of their body fat. Another study found that people on a calorie-controlled diet who walked for one hour five times per week for 12 weeks lost an extra 1.5 inches off their waistlines and 1.3% more body fat, compared to those who followed the diet alone. Other studies on the effects of walking briskly for 30–60 minutes per day have observed similar results.

Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

Fed up how her diet is going, Charlene
takes a better aim at her target weight!