15 Tips for Accelerated Weight Loss

Want to shed weight fast? Here are some tips for accelerated weight loss. This is not necessarily a way to live 24/7, but they can help to get you over a hump if your weight loss is stalled, or if you *cough* come back from an Alaskan cruise and want to counteract the week of sitting on a boat coupled with multiple course meals at every glacier….

  1. Eat 3-5 oz of lean protein per meal.
  2. Increase meal frequency.
  3. Ditch processed foods.
  4. Ditch high carbohydrate foods, including breads, potatoes, and reduce consumption of fruit and nuts. Altering your macro-nutrients to a lower carbohydrate distribution can have a significant impact on your body composition!
    fat_loss_woman
  5. Ditch sugar.
  6. Load up on mostly non starchy veggies. My FAVORITE: a salad with spinach, cabbage, celery, arugula, jalapenos, broccoli, cauliflower, hearts of palm, a little artichoke, a little edamame, and some protein like hard-boiled egg whites, chicken, and turkey. With a lil bragg’s amino acid, a lil olive oil, a lil balsamic, and a lil lemon juice. TO DIE FOR.
  7. Sleep more. I need to work on this!
    sleep-kitten-14 (source)
  8. Eat organic. Don’t poison yourself with pesticides! This hampers your body’s abilities to function optimally- including your metabolism.
  9. Stick to low glycemic LOAD food.
  10. Shoot for a ratio of Omega 6’s to Omega 3’s of 1:1. Most people consume a disproportionately high amount of Omega 6’s to Omega 3’s.
  11. Increase your water intake. Insufficient amounts of water in your body will hinder effective breakdown of fat.
  12. Reduce your sodium consumption.
  13. Exercise 6 days a week- mixing higher and lower intensity cardio with weight training. Especially for folks who don’t do any sort of interval or strength training at all- this can help tremendously! And stretch. You want your muscles at their optimal length!
    My client, Brendan, and me :)

    My client, Brendan, and me 🙂

  14. Think positively. Be present. Smile and laugh. Stress increases cortisol, which can lead to increased cravings and/or increased fat storage. You don’t want this!hands
  15. Keep a food and/or workout and/or emotion log to stay mindful and to discern patterns.
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Comments

  1. april  August 8, 2010

    Love it! Your going to rock this plan. How is it going so far?

    I’m bad with the organic thing. Most of my foods aren’t organic but a lot are from a fruit stand..so hopefully that’s a bit better!

    reply
  2. lindsay  August 8, 2010

    Great approach. Very paleo style. My husband and I try to follow that lifestyle as well.
    I just need to work on the stress less part! 🙂

    reply
  3. SharonG  August 8, 2010

    Cool, I’ll try. What’s low glycemic load food?
    What are the starchy veggies to stay away from?

    reply
    • admin  August 10, 2010

      Hi Sharon! Here is a synopsis from http://www.mendosa.com/gilists.htm: “The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic load is relatively low.” Therefore, Sharon, looking at the glycemic load is a better way to determine which nutrition choice you should make…As far as the starchy veggies, in this “accelerated results” plan, you’d want to stay away from corn, potatoes, sweet potatoes, yams, peas, a lot of beans, plantains, squash, etc…Let me clarify that these foods are QUITE healthy but to achieve quick results, focus on an abundance of non-starchy veggies, like spinach and all the other yummy healthy veggies I listed in the entry 🙂 Hope this helps!

      reply
  4. Heather (Where's the Beach)  August 9, 2010

    So glad I’m not the only crazy person to put jalapenos on my salads 😉

    reply
    • admin  August 9, 2010

      SOO GOOD!!! oh..and I forgot…KALE!!!

      reply
  5. cindy  August 9, 2010

    I Love this plan, although I must say, skipping fruit and peanutbutter is not something I can honestly do!

    reply
  6. RunToTheFinish  August 10, 2010

    can you give some examples on the omega 3’s and Omega 6’s?

    reply
    • admin  August 11, 2010

      Hi Amanda! Most people consume MUCH more omega 6’s than omega 3’s- sometimes at a ratio for 16:1! This is problematic because omega-6 fats are the precursors for pro-inflammatory molecules while omega-3 fats are anti-inflammatory and turn off the inflammatory response when it is no longer needed. A 1:1 ratio can help reduce the risk of heart disease, cancer, inflammatory conditions, and depression (and may help improve one’s complexion! tee hee). To help achieve a 1:1 ratio, avoid vegetable oils such as corn or safflower oil; focus on lean cuts of chicken, fish, turkey, and dairy as opposed to full fat meat and dairy (which are high in omega 6’s); eliminate highly processed foods (also very high in omega 6’s); while you increase your intake of foods like wild-caught salmon, flaxseed oil, and walnuts (high in omega 3’s!). Hope this helps 🙂

      reply
  7. Barbara  August 11, 2010

    Hey Kristina!
    The meatballs are GREAT! Try them! I make them with anything- from spinach, to Quinoa, to a zucchini/tomato/onion based dish! I love your plan! GI/GL eating is great- but so confusing to a lot of people! The GL takes into account the serving size (ie- how much we eat of it as the total sum or our diets regarding blood sugar). I was trying to explain this to a client recently- that although something may have a high GI, the amount we eat of it in our daily diet, isn’t enough to make a significant impact. I think the easiest thing to remember is moderation and common sense! Enjoying your life, and food!
    I seriously NEED to work on the stress part!!!
    Barbara

    reply
  8. Kath (Eating fo Living)  September 11, 2010

    Sounds good to me! Balanced, healthy, and sensible. 🙂

    reply
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