Wisdom on Weight Loss from a Nurse

What causes you to be fired up about exercising? For some, it’s:

• a serotonin rush,
• a feeling of being in control
• health benefits
• building determination and self-discipline
• keeping their body in pristine condition so when they get older they’re slow to sag and still have abs, maintain a sexy physique, and be mentally sharp,
• a sense of accomplishment. Overcoming the initial inertia to try leads to a boost of confidence in one’s abilities.
• great for trauma healing. This is based on research in Dr. Van Der Kolk’s book “The Body Keeps Score.”  
• Exercise is a form of self-care and self-love

Tips from a trainer to eat lean and clean and close to natural as possible:

• drank mainly water, on occasion caffeinated beverages or even tea
• Honey, no sugar; less than 8 grams per serving
• Eating mostly proteins and veggies you love, rarely any cheese or cream with a moderate portion of carbs like brown rice or whole grains or oatmeal
• To stave off cravings, treat yourself to one treat a week when working out 3 to 4 times/week
• Pre-workout: a banana or yogurt offsets a sudden drop in blood sugar which could cause fainting or weak workouts.
• Post-workout: replace lost electrolytes with vitamin water or tasty protein bars.
• Follow serving sizes strictly as on a package for all foods eaten to avoid overeating.
  • Eat healthy, but flavorful things or close-to-home-cooked meals like eggplant rollatini vs pizza, or burgers, pancakes, and tater tots widely available on campus.
  • Eat what is given, not more to avoid a drop in self-esteem if you’re self-conscious about overeating publicly.
  • Be mindful of your eating and in tune with your body
  • to keep your metabolism running, eat 3 meals, 2-3 snacks in between ..like a log on a fire to keep feeding the fire (metabolism).
  • For work, meal prep meals and snacks as finger foods in advance to avoid slacking off or slipping on a slippery slope off your goals.
  • Tell yourself positive messages like “my body is a temple,” to remind you to take good care of it by eating clean to fuel your beloved powerhouse, the brain and beautiful body, to do what you need it to do- for example, study, work, etc.

Recommendations:

1. what does lean and clean and natural look like to me?” is the question you could ask yourself.  It looks different for everyone.  The above information was taken from biology/medicine classes, trainers, and research-based books.
2. Do your fav exercises and never underestimate the power of a good ab exercise or weight lifting to squeeze out the stress/tension stored in your body.
3. Genetics plays a big role in what works for you. For example; if Sarah observes cardio worked for her in the past and for her family to lose weight, then it’s logical Sarah would likely lose weight using similar exercises.  Sarah can take this into account when planning to do her favorite exercises by picking one of the exercises that appeal to her the most and could help her lose weight. 
4. Slowly increase the time spent doing cardio exercises each week by 5 minutes.
5. When it comes to maintaining weight after it’s lost or during losing it, remember it’s a lifestyle, not a fad or diet. Diets are impossible to keep long-term.
   • Additionally remember, your diet habits contribute 85% to weight loss. The ratio is 85:15 – 85% of weight loss comes from diet and 15% comes from working out. 
6. Check your university for trainers in person online or both.  Here’s an example. 
7. Bonus: When your mind is sharp, everything works well. You’re better at studies or whatever you put your focus on.