5 CHANGES TO HELP YOU LOSE WEIGHT

1. Drink up! That's right, the clear liquid, no, not vodka, it's H20! I know you hear this all the time but being hydrated really does have an affect on your metabolism. I know this is in my last blog post, so it must be important right! How much? Try for 1/2 your body weight in ounces.

2. Journal. Write down what your goals are and keep them in a place where you are going to be reminded of them daily. Also, write down what you eat on a daily basis, EVERYTHING! Writing down your goals and what you eat helps you stay accountable. Most of us eat more than we think we do. Get yourself a nice journal and take a few minutes to write it down!

3. Add Veggies to every meal! Yep that's right, throw them in your eggs, smoothies, eat them raw! A good way to do this is freeze some kale and spinach and throw them in your protein smoothie in the morning. Or if prefer eggs, use your salad from the night before and saute it all up for a veggie omelette. Not only are you getting more vitamins and minerals you are adding fiber to your diet. Fiber keeps you regular and it binds cholesterol to get it out of your blood. Try eating 25-35 grams of fiber a day. One cup of raw spinach has about 3.5 grams of fiber.

4. Move every hour. If you work at a desk all day, consider a standing desk. You can then do glute sqeezes, calf raises, mini squats and you're more likely to walk around if you're already standing. If you don't have an option for a standing desk, get up and go to the bathroom, walk a flight of stairs, fill up your water bottle, and/or stretch. Sitting is the new smoking, don't let your sedentary job take years off your life.

5. Get outside! This will help you sleep better! Circadian Rhythms are off when we don't see the light of day. If you go to work in the dark, sit in a dark office, and come home in the dark your body doesn't know what time it is. All you need is 10-15 minutes of daylight on your body to regulate yourself. Eat lunch outside, go for a walk on your break, walk to work and home. Just get outside!