Monday Motivation 4.14.24

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🤯 10 Ways to Enhance Your Fat Loss Continued!

#3) Increase your protein! 🥩🫛🍳🍤

I perform dozens of nutrition consultations every week. The most common reason people are not losing weight, is they are way too low on their protein. When people are low on protein, the carbohydrates seem to fill in the gap. Carbs are not bad. They are also essential for our bodies. However, most people are eating a high carb diet and then sitting at a desk during the day, which encourages the body to store those extra and unused carbs. Proteins on the other hand, have many important functions in the body. AND…as we age, we need MORE protein! Here are some key functions of protein in our bodies:

1. 💪Muscle Growth and Repair: Protein provides the building blocks (amino acids) necessary for muscle protein synthesis, which promotes muscle growth and repair. It helps to rebuild and strengthen muscles after exercise or injury. Every decade, we need to encourage MORE protein and more muscle to maintain strong bodies.

2. 👙Metabolism and Weight Management: Protein has a higher thermic effect 🔥compared to carbohydrates and fats, meaning it requires more energy to digest and metabolize. This can increase your metabolic rate, potentially leading to a higher calorie burn. Additionally, protein helps preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism. Including protein in your diet can also help control appetite and reduce cravings, aiding in weight management.

3. Feeling of Fullness: Protein is highly satiating and can help you feel full and satisfied after a meal. It slows down digestion and the release of hunger hormones, helping to regulate appetite and prevent overeating. 🤢

4. ⚖️ Hormone Production: Proteins are involved in the production and regulation of hormones. Hormones are chemical messengers that play a vital role in various bodily functions, including growth, metabolism, and reproduction. Consuming enough protein ensures proper hormone synthesis and balance.

5. ⚡️Enzyme Function: Proteins serve as the building blocks for enzymes, which are essential for catalyzing chemical reactions in the body. Enzymes facilitate digestion, metabolism, and other crucial processes.

6. 💪 Immune System Support: Protein is essential for the production of antibodies, which are specialized proteins that help defend against infections and strengthen the immune system. Consuming adequate protein supports immune function and helps maintain a healthy immune response.

I recommend getting an “InBody” or similar scan for personalized protein recommendation amounts! But as a general starting point, I recommend starting with your body weight in grams of protein. As always, consult a naturopath or your preferred nutrition professional who knows your body to give proper guidance for your specific recommendations.

-Coach Ashley

Positive Self-Talk

Awareness: Recognize when your inner dialogue turns negative. Pay attention to the thoughts and beliefs you hold about yourself and your abilities. AWARENESS is the first step in transforming negative self-talk into positive affirmations.

Challenge Negative Thoughts: When you notice negative self-talk, challenge those thoughts. Ask yourself if there is evidence to support them or if they are based on assumptions or past experiences. REPLACE negative thoughts with positive affirmations and realistic perspectives.

Affirmations: Use positive affirmations to reinforce self-belief and confidence. Create affirmations that resonate with you and reflect the qualities you want to embody. REPEAT these affirmations regularly, especially during challenging times, to reprogram your subconscious mind.

Practice Self-Compassion: Be KIND and compassionate towards yourself, especially when facing setbacks or failures. Treat yourself with the same empathy and understanding that you would offer to a friend. Acknowledge your efforts and progress, and avoid harsh self-criticism.

Visualize Success: Use the power of visualization to imagine yourself succeeding and achieving your goals. VISUALIZE the steps you need to take and the obstacles you may encounter along the way. By visualizing success, you can boost your confidence and motivation, making it easier to overcome challenges.

Tip For Challenging Negative Thoughts

Challenge negative thoughts by questioning their validity and replacing them with more realistic and empowering alternatives. Recognize patterns, dispute with evidence, and practice self-compassion. Embrace gratitude, focus on solutions, and seek support when needed. Cultivate mindfulness, set boundaries, and celebrate successes. Remember, thoughts are not facts; choose ones that serve your well-being.

Wellness Wednesday is next,

 Jamie and Ashley