TOP 8 TIPS FOR WEIGHT-LOSS
“How I lost over 100 lbs in less than a year”
Staylight was built on the foundation that a healthy lifestyle happens both in and outside of the gym. Our CEO, Cory Svihla (@corysvihla), recently met with Brianna Bernard (@briannabernardfitness), a fitness expert & wellness blogger from Minneapolis, to discuss how she lost over 100 pounds in less than one year.
Cory asked Brianna if she received backlash from the public on whether or not she lost the weight naturally as it was such a quick transformation. Brianna quickly responded, “All the time!” In a world where plastic surgery and performance enhancement drugs are used as a quick fix to years of overeating and unhealthy living, the individuals putting in the actual time and dedication unfortunately receive the backlash. Despite the mildly insulting comments, Brianna understands that her situation is not by any means the norm. Weight-loss can be overwhelming and each day presents new challenges. The question to ask is whether the challenges get the best of you or if you will you find a way to overcome. The answer to that question separates success from failure.
Both Cory and Brianna agree the importance of a comprehensive approach to health and wellness. Making lifestyle changes slowly in order to ensure feasible, true, and sustainable results sets apart success from failure. Brianna’s health and fitness journey completely changed her relationship with food and exercise.
The question most people have of Brianna is exactly how she lost over 100 pounds in less than one year. Brianna attributes her weight-loss and continued success to the following recommendations:
1 - Find a supportive environment or community of like-minded people to help hold you accountable
2 - Stay hydrated – drink 100 to 128 ounces of water every day
3 - Download the free MyFitness Pal app on your phone and log your food and beverages
4 - Watch your portions: you can measure a serving using a food scale or the size of your hand:
- 1 serving of protein (chicken/eggs/salmon) = your palm
- 1 serving of vegetables (kale/spinach/broccoli) = your fist
- 1 serving of carbohydrates (fruit/grains/beans) = one cupped hand
- 1 serving of healthy fats (olive or coconut oil/avocado/raw nuts) = your thumb
5 - Eat small meals every 2 to 4 hours as opposed to three large meals per day and stop eating when you are 80% full. Your largest meal of the day should be breakfast and your smallest meal should be dinner. Stop eating by 8:00pm
6 - Clean out your refrigerator, freezer and pantry. If you have unhealthy food in your home, you or someone you love is going to eat it. But the opposite is also true – if you have healthy food in your home, you or someone you love will eat that, also. We do not need more willpower or discipline to eat well. We simply need to make it more inconvenient to eat unhealthy.
7 - Prepare all of your meals and snacks in advance and portion them out in containers in your refrigerator, freezer and pantry.
8- Find a weight-loss approach that works for your lifestyle long term. The diet or approach you choose is less important than whether or not it is sustainable for the foreseeable future.