Here are some motivational tips for anyone looking to lose weight.

1. 1. Make sure you always drink enough water. Bring a water bottle with you
everywhere you go! I have a big stainless steel one I use all the time. I
always have it with me (I tend to leave it places too LOL). You should drink
a total of at least 2 liters a day. If you are having trouble slimming down or
have an event coming up increase your water to 3 liters.
2. Eat 5-6 small meals per day consisting of mostly fresh fruits and
vegetables and lean protein. Meals should be every 2-3 hours.
3. Have your last meal at least 2 hours before bedtime.
4. Cut out all white flour, white sugar and processed foods.
5. Cut out all artificial sweeteners. Use Stevia in small amounts.
6. Make sure you are sleeping at least 7 hours a night. You burn fat and
build muscle while you are asleep so it’s very important to get enough of it.
7. For your last meal of the night have green veggies, salad and lean protein
(leave out your complex carbs).
8. Use body butter daily! Use an all natural brand. Make sure your skin is
always hydrated! When you lose weight your skin shrinks and you need to
make sure you keep it moist to prevent or fade stretch marks.
9. Journal what you eat! Portions and all! Things sneak in so easy. We
sometimes don't realize the food that can sneak in here and there.
10. Once a week (unless you are 10 pounds from a goal) have a little
something! A healthy yummy snack! Have 4 squares of dark chocolate, a
glass or two of wine, a nice healthy dinner! Plan your treat. On Monday plan
for your treat on Friday night. After you have your treat jump right back on
your plan.
11. Walking or running at the same pace and the same length all the time
isn't going to shock weight off your body. If you find that your weight loss
has come to a plateau and you are doing what you have always been doing
to lose weight...it's time to switch it up. Going for long runs are great. They
should be done once or twice a week. If your goal is to run a marathon or
become a better runner then do it more. Our bodies are amazing!!! But part
of that is that it gets really good at what we do over and over. So if you do
the same workouts over and over your body gets better at doing them. If
your goal is to lose weight, then you need to shock your body! You need to
do different workouts, use different weight. Shake it up! I am very

2. passionate about this. Being someone that was running up to an hour and a
half a day everyday and not losing weight...this changed my life! I now only
workout for about 45 minutes at a time, three times a week and focus
mainly on weight training. If I do cardio, I do HIIT for about 20-30 minutes
and that’s it.
12. HIIT is all about doing short bursts of exercise for short amounts of
time. For example, walking on an incline on a treadmill for 3 minutes then
sprinting for 30 seconds for 30 minutes. OR walking for 1 minute and run 1
minute for 30 minutes. Put this into your workouts 3 times a week and you
will see a difference.
13. Last but not least BELIEVE IN YOURSELF. Tell yourself you CAN and
you WILL! Tell yourself you are beautiful and you are worth it. Every day
tell yourself that you are going to have a great day. Love yourself as much
as you can! You will be shocked at how much this alone will change your
life!