Getting LEAN, and staying lean even without working out can be easier than you may think.
Although getting lean, and staying lean are two different things. Losing the weight can sometimes be much easier then keeping the weight off longterm.
Losing weight can be done pretty fast if taking things to the extreme which we don’t want to do. Most of all the extreme weight loss tools are not sustainable, and can do more harm then good overtime.
The tips i’m giving you today will not only help you to get lean, but will help you to stay lean without needing to work out.
However, because I do believe some sort of exercise is needed for your overall health benefits, I do encourage you overtime to add in either resistance training, yoga, walking, sports, etc. to optimize your health at it’s best.
1. Increase Nutrient Dense Foods
Nutrient dense foods contain mineral, vitamins, complex carbohydrates, lean protein sources, and healthy fats.
By consciously choosing nutrient dense foods, you’ll get the beneficial nutrients your body needs, without all the unnecessary calories.
Examples of nutrient dense foods include; fruits, vegetables, lean meats, fish, eggs, lentils, beans, nuts, whole grains, sweet potatoes, etc.
If you can discipline yourself to focus on consuming nutrient dense foods 80% of the time, than you will conquer getting lean without having to workout.
2. Portion Properly
Learning how to portion properly is much easier than having to count calories all the time, and its less stressful.
No need to be stressed when we’re enjoying being blessed. Plus, stress raises cortisol “stress hormone” in our bodies responsible for unwanted weight gain.
In oder to make portioning food easy just remember these 2 time frames 9:00 – 9:20. Don’t worry it’s not the time you eat, it’s just an imaginary clock on your plate. I learned this amazing easy to use trick from physical therapist Athlean-X.
For Example:
- 12 – 4 = Protein
- 4- 9 = Fibrous Vegetables
- 9 – 12 = Carbs
- Middle Circle = Fats
Notice you’ll be keeping the main dish filled with Protein, and Fibrous veggies, with a smaller portion of Carbs, and the Fats care usually what we use to cook with.
Having this image as we load our plates will make portioning food simple.
Less stress, and more time to enjoy food, and family.
Simplicity leads to consistency!
3. Add Digestive Boosters
In order for our bodies to work at optimal levels, adding in digestive boosters can aid in keeping our bodies lean, and functioning properly.
When we’re eating unhealthy foods our digestive system isn’t used to, this can sometimes lead to digestive issues leaving us bloated, backed up, and uncomfortable.
Being bloated, and backed up can actually makes us up to 5-10 pounds heavier then what we are.
These are the small things you can add in that will have a huge impact in your nutrition. Add them daily for full benefit.
Here is a list of the Top 5 supplements:
- Digestive Enzyme
- Ginger – Decreases insulin sensitivity, aids in digestion, and decreases muscle soreness.
- Probiotic – Promotes healthy gut, and digestion
- Green Tea Extract – Increase metabolism, natural thermogenic
- Apple Cider Vinegar – Decrease insulin sensitivity, Decrease appetite
4. Drink Up!
I mean drink more WATER! Hydration is the key for optimal cellular function, getting + staying lean, and is the key ingredient in flushing out toxins, fat, and boosting metabolism.
Drink at least half your body weight in oz. If you weigh 140 pounds then aim to drink at least 70 ounces of water daily.
Water also helps to expand our stomachs, thus releasing a hormone called leptin which tells our brain we are full.
So before you dive into a huge feast be sure to guzzle down a hefty amount of water assuring you don’t overeat on all that high calorie deliciousness.
P.S If you found this article helpful or can help another woman in any way please share, and comment below what you loved most!
I love to hear from you!
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