The best way to keep on the path to your happy weight, the weight you feel good at, is to incorporate easy, basic changes into your everyday lifestyle.
You'll get to where you want to go, (albiet, a little more slowly) with small steps, but most importantly you will stay there because those small steps become part of your lifestyle.
Here are some easy, inexpensive, effortless ways to make healthy lifestyle changes (I do ALL of these!) that will help you manage your weight goals:
This water soluble vitamin is one of the B complex vitamins.
Essential for the metabolism of carbs and fat, as well as energy production, Biotin may also be helpful in decreasing insulin resistance and improving glucose tolerance.
2. Health First GTF Chroma-Cinn
Chromium helps move blood sugar from the bloodstream into the cells to be used as energy, as well as helping burn fats, carbs and proteins.
Cinnamon is able to reduce glucose blood levels and increase insulin sensitivity, as well as lower LDL cholesterol levels. Find it here.
Probiotics are living microorganisms found in fermented foods and supplements.
They also form the complicated bacterial flora in your bowel. Having a healthy digestion is key to achieving your weight goals.
The hundreds of microorganisms in your gut are the "friendly bacteria" that help break down fibre and produce important nutrients.
An optimal balance of bacteria will guarantee easy weight management.
We have lots of probiotics in our supplement department, as well as naturally fermented foods you'll love, like kombucha and kimchi.
4. MCTs (Medium Chain Triglycerides)
A form of saturated fatty acid that helps improve cognitive function (your brain loves fat!) and supports weight management.
One of the most recognizable MCTs is coconut oil. Another one is Alpha Supreme MCT oil, a 100% medium chain triglyceride product made with coconut and palm oils, and easy to metabolize and convert to ketones. Add to salads and smoothies.
Eat MCTs everyday for maximum benefits.
5. Eat beans!
One of the best foods to raise your Bacteroidetes (one of the anaerobes in your gut flora that help you get lean) is a high fibre, good carb like beans.
Do you find beans hard to digest? That's a sign that you don't have enough Bacteroidetes!
Try adding just a tablespoon of Eden pinto beans to your diet daily for two weeks, and then slowly increase the amount. Your Bacteroidetes will increase, too. I love Eden beans because they're organic and packed in BPA FREE cans.
6. Cut back on sugar by using substitutions
We're not talking deprivation here, just substitution.
Love cookies? Try substituting Nairn's Gluten Free Oat Crackers. 0 grams of sugar, and sweetened with just a touch of honey. The texture is reminiscent of a cookie and there's a little glimpse of sweetness.
Adore chocolate? Add cocoa powder to your smoothie, eat dark chocolate (at least 70% or more cacao; the more cacao, the less sugar) or try carob chips in your favourite trail mix.
Love ice cream? Make frozen banana ice cream by blending frozen bananas in your blender, along with yummy additions like vanilla, cinnamon and peanut butter.
Or try substituting stevia or Swerve
natural sweetener that measures like sugar but has 0 calories in any foods you usually put sugar in. Mhari has a great recipe for Fat Bombs
that uses Swerve.
Put the Fat Bombs in the freezer and eat whenever you have a sugar craving. I guarantee just one or two will satisfy you!
7. Stay regular
There are lots of natural ways to stay regular, and the more regular you are, the happier your body is and the better you feel. Spin-off benefit? You'll exercise more, and have better energy levels.
Drink water to hydrate your bowels. 2 litres a day is the basic recommended intake. That's just 4 500ml bottles of water (we carry Ice River bottled water, the container is 100% recycled) or 8 glasses from the tap.
Eat lots of fibre, like psyllium, chia or ground flaxseed. Add a couple tbsp daily to your smoothie, salad, yogurt or fruit. I also like our Healthy Heart Mix in the Bulk section. It's great on a salad.
Okay, this is the number 1 thing you can do to stay regular: Add magnesium to your daily supplement regimen. 80% of North Americans are magnesium deficient. This simple mineral stimulates the rhythmic contraction of your digestive system, and keeps things moving along. One of the best ones we have here at the store is Pure Labs Magnesium Glycinate.
8. Sleep, eat, eat, sleep
Sleep and eat on a regular schedule. Intestinal bacteria have a rhythm much like your own bio-rhythm and prefer to be fed on a dependable timetable, like the little babies they are!
As well, eight hours of sleep every night helps boost fat loss and the amount of calories burned while staying still.
When you don't get enough sleep, your cortisol levels rise. This "stress hormone" is associated with fat gain, especially unhealthy belly fat.
9. Use natural cleaners
Bet you weren't expecting that one! But exposure to harmful chemicals, like the ones found in harsh household cleaners, can contain hormone disruptors that mimic hormones in your body and keep you from producing real hormones, leading to a hormone imbalance that makes losing weight difficult.
Stick to natural cleaners that do just as good a job. We have a large selection of natural cleaners in our store, everything from laundry detergent to toilet cleaners. I NEVER use harsh household cleaners! Natural is better for you and the environment! Touche!