Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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6 Ways to Bust Through A Fat Loss Plateau

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It happens to all of us at some point – the dreaded plateau!

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There are many reasons for hitting a plateau or getting off to a slower start than we'd like.

​Everyone is different at the rate they lose weight and where they lose it, and it’s really easy to get discouraged.   


The bottom line is that if you continue to keep your new healthy habits in place, you WILL see results. Most people get discouraged and give up too soon – before they ever have a chance to see the results they want. 

​"I just can't lose weight" or "I'll never reach my goal weight" are things we tell ourselves. But it's not true – we just tend to give up when it doesn't happen within our desired time frame.   

If you can change your focus to getting healthier, making better food choices and exercising smarter, you will do more for yourself than obsessing over the number on the scale. For example, if you aren’t getting enough sleep, have a high level of stress, and you’re eating a fair share of processed foods, you’re going to have an uphill battle losing weight. 
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By addressing it from a ‘taking better care of yourself’ perspective, the rest tends to fall into place. Because while we can't always control the number on the scale we CAN control how we take care of ourselves. In the long run, this is much more important in order to have a healthy, happy life. ​

In this blog post I'm going to outline 6 strategies that you can use to BUST through your plateau.

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1. Focus on Eating the Healthiest, Most Nutrient-Dense Foods You Can.

Think ‘REAL’ food here, not foods with a list of ingredients you can’t pronounce.

The more healthy whole foods you eat (with plenty of protein and healthy fats), the less room you’ll have for higher calorie processed foods. When you give your body what it truly needs, you’ll have fewer cravings for empty calories and ‘junk food,’ which usually leads to consuming fewer calories. 
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I wrote a really great blog post on how to get started with clean eating that you can read by clicking here.

2. Reduce Stress & Get Enough Sleep

This is a big deal! When you’re under stress and/or you’re not getting enough sleep, the stress hormone cortisol is elevated, and this can hinder weight loss.

When you’re tired, you’re also more likely to eat more (studies show people consume up to 25% more calories when they’re tired).

Do you notice how you reach for a quick energy fix when you’re tired? This usually comes in the form of sugary snacks and drinks and/or processed foods.
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3. Food Journaling or Tracking What You Eat

While I don’t focus a lot on calorie counting, it can be helpful to have an approximate calorie goal range. If you’re stuck with your weight loss progress, this is a good time to evaluate your food intake and choices. It’s not always the case that your calories need to be lower; If you’ve been eating too few calories, weight loss can stall too. Try playing with the numbers and see what works. If you go too low, you’re going to lose muscle, which is NOT what you want as that will affect your metabolism negatively.    
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I like apps for tracking food – my favourites are Lose It and Myfitnesspal. Most of us carry our phones at all times, which makes tracking convenient.

4. Don't Skip Meals

This is a biggie! Clients of mine that skip breakfast and eat a small portion for lunch actually find that they start losing weight when they start eating regularly.

This makes perfect sense because our bodies keep track – so if by late afternoon you haven’t had enough to eat, you’re going to be really hungry and make less healthy choices. This is what happens when you ‘diet’ and you feel like you’ve done great until around 3:00 pm and then you’re starving, eat everything in sight and don’t understand why you can’t control your appetite.

Your body needs real food on a regular basis. Eat breakfast, lunch and healthy snacks when needed and 
don’t wait until you’re too hungry to have something to eat.
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5. Seek Guidance from a Health Coach

Sometimes there's a bigger issue going on that's causing us to plateau.

Food sensitivities, poor digestion, inflammation, toxins, low-thyroid or hormonal imbalances, to name a few.

This is where having a health coach is so essential for trouble shooting and coming up with an effective, sustainable plan to push forward towards your goals.

Are you currently in a plateau? 

Click here to book a free health coaching call with me to discuss your situation, and I'll give you actionable steps that you can start taking today to bust through your plateau!

I have worked with hundreds of clients over the past 15 years, and know many of the symptoms of inflammation, low-thyroid, hormonal imbalances, and other issues that keep people stuck.

You shouldn't have to put in hours of cardio a day just to budge the number on the scale!

Book your free call and let's bust through your plateau together!
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6. Mix Up Your Workouts

I put this tip last because in my 15+ years of experience coaching clients to their leanest bodies and best health ever, it's their food choices that contribute 80%+ their weight loss, and 20% from physical activity.

As I, and many others, like to say: You can't out-run a poor diet.

However, if you've implemented all of the above and are still stuck in a plateau, re-assessing your physical activity levels is a great way to bust through!

If you’ve stopped seeing results, it’s good to look at how often you’re working out as well as the length and intensity of your workouts. If you’ve been exercising 3 days a week, it’s probably time to bump it up to 4 or 5 to start seeing results again, OR do longer workouts on the 3 or 4 days if appropriate.

Take a moment to check in with yourself – are you giving it 100% or just ‘showing up’ most days? 

We all have days where we aren’t 100%, and that 70% effort is certainly better than no effort, but evaluate your effort level on most days.

Note: If you’re already tired and feeling run down, you would be better off getting the rest you need so you can recharge and give more effort at your next workout.

Remember: you can't out-run a poor diet, so 

Adding resistance training is another key tactic if your goals involve reshaping your body. Avoid doing the same routine week after week.

Our bodies adapt rather quickly to new stresses put on it, so by switching things up you will see results quicker. 

It’s a good idea to change your routine every 30 days or so.

Finally, doing cardio-only exercise is not going to work long term and can actually stall your weight loss efforts.

The research shows that interval training increases your fitness levels and burns more calories over a short period of time, compared to long steady cardio sessions.

I wrote an informative blog post about the many benefits of moving our bodies. Click here to read.
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Bonus Tip: Hydrate!

Be sure you’re drinking plenty of water every day. Water helps with digestion and elimination. Water intake is an important element of our overall health, and it can be helpful for weight loss too. 

If you’re feeling a little discouraged, focus on the positive and how you’re making better choices. Do the best you can for your health each day and you WILL see and feel changes. Be patient and just keep moving forward, one healthy choice at a time. Slow and steady is the way to go for long-term success.
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There could be other underlying conditions including hormonal imbalances that can hinder weight loss, so it’s a good idea to seek a health care practitioner that deals with this, such as your physician, naturopathic doctor or functional medical doctor. 

Promise yourself you are not going to give up...you are in this for the long haul, and you’re worth it!   

I've written a separate blog post all about how getting enough water aids fat loss. Click here to read.

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Can't Wait to Get Started?

Believe it or not, there is an upside to plateaus when you're in my Simple Swaps to Slim Down Fat Loss Program.

Through thick and thin, 24/7, through your successes and your plateaus, both myself and the thriving community of Simple Swaps Superstars you'll be joining as part of the program will be there to support you!

As part of the program, you gain access to a 4 module course that includes in-depth information on how to start losing fat in a simple, sustainable way, to get you to your goal weight - and stay there!

Click here to learn more about the program and get started today!
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Transformation Tuesday: Kelly

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Kelly is a Simple Swaps Superstar!

Kelly is a busy mom of 4 children, and she is also a talented hair stylist and owns her own salon.

Kelly began her journey with me because she was frustrated with extra weight gain and nothing she was trying seemed to help her lose the extra inches - especially around her waist. She wanted to feel and look her best, and also teach her busy family how to do the same.

I'm so grateful that Kelly reached out to start my Simple Swaps Program. She is such an inspiration to her family, as well as others in the program. And the best part? She's been hitting her goals and looking amazing!

Read about her results so far below...
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16 inches and 14 pounds lost...

"It's been 12 weeks since I started the program. To date I have lost 16 inches and 14 pounds. Our whole family has been eating Simple Swaps, and we are enjoying trying some new foods or simply making a few adjustments to our favourites! 

Why did I start the Simple Swaps Program?

The bipolar meds I needed to start taking 3 years ago had caused weight gain - a horrible side effect of most mental health medications - which was creating a new set of issues in my life... as if I needed that as a busy mom, running my own hair salon! I thought that this was something I was just going to have to live with... until I started Cheryl's program.

12 weeks and 16 inches, 14 pounds lost later, I can't believe I did it!

It only took me 12 weeks on this program to lose all the weight I'd gained from my meds over 3 years!

You can't imagine how happy I am! I love this program so much, and I can't believe I can look like this for the rest of my life, without a doubt, and feel great!

What are my favourite things about the program?

I have never felt hungry since I started doing the Simple Swaps. I was amazed at how my cravings for sweets and bad carbs diminished significantly around the 2 week mark. And now, when I do have a craving, I know I need to make sure that tomorrow I eat a bit more during the day (and how great is that for an eating plan??).

What's my advice for someone who is struggling with weight loss, or just wants better health?

Just do it! Just try it! After the first week, I was convinced. It has never been hard or even a little bit difficult to implement, and that's coming from a mother of 4 with a husband who travels most of the month for work! 

Cheryl's coaching has been a key factor for my success. Everyone needs a coach! I never felt bombarded with information I couldn't process, or that I had to do everything on my own.

The learning curve was slow, implementing only a few swaps at a time, which was ideal for me and my busy lifestyle, but the results were super quick.

Thanks Cheryl, it's been an amazing journey and great learning experience! We will continue to eat this way as whole family forever! Life style change-successful!"
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Will You Be Next?

Do you dream of reaching your goal weight and looking your best?

Get started today with my Simple Swaps to Slim Down 90 Day Fat Loss Program!

You will join a thriving community full of people like Kelly, who will be cheering you on the whole way!

It's not too late, and it's not too difficult.

Whether you have your own business like Kelly, or you work full time as a teacher like Shauna, or you have 6 growing children like myself, the Simple Swaps Program is the perfect fat loss program for even the busiest woman!

You'll learn how our bodies change after having babies, and after menopause, and how our eating and exercise habits have to evolve to reflect the new way we hold onto fat (but especially - how to get rid of it!).

The diets and fads you tried 5, 10, 15 years ago, won't work for you today - but with the Simple Swaps Program you will be fitting back into your favourite outfit in no time!

Get started now, or book a free coaching call to learn more about the program.

I look forward to guiding you to your best health ever!
I want to be LEAN for LIFE!
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5 Tips for Making Healthy Choices When Eating Out

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What's the Healthiest Option?

I have to start with the "bad" news... and that's that eating out, with very few exceptions, does not align with a healthy lifestyle.

When we eat out we don't often know or get to see what the ingredients in our meals are, where they come from, or whether they're organic or laden with fats, sugars and preservatives.

And although we do our best to choose what we think is the "healthiest option" on the menu, there are hidden sugars, salts and fats in even the most basic of salads that put all our hard work to live a healthy lifestyle to waste.

But all is not lost!

I simply want to point out the fact that eating at home, with fresh, whole, clean ingredients, is always the healthiest choice: the one that aligns with a lifestyle that promotes weight loss, high-energy, boosts your immunity, and avoids sugar cravings.

And with that in mind, here are my top 5 tips you can follow to make the healthiest choices the next time you eat out at a restaurant.

1. Choose the Restaurant

This is one of the easiest ways to avoid making unhealthy decisions when faced with bottomless nachos, 2-for-1 cocktails, and all-you-can-eat buffets.

Using a search engine such as Google or Yelp can help you find the healthiest options in the area you're going to eat out in. 

Vegetarian and Vegan restaurants, although not always, are generally great options that will have many healthy options, that are also incredibly tasty.

2. Choose Wisely

If you don't have the choice of restaurant, be sure to scan the menu carefully before ordering - and focus on the veggies!

And remember - although it's not always possible, most restaurants are more than happy to alter their menu items to suit your dietary needs.

Avoid temptation by asking the waiter to skip the bread basket if one comes with your meal.

Build a plate that involves either raw/steamed vegetables, or a lean protein such as chicken or fish, and go for a salad or whole grains to compliment, rather than fries, bread or pasta.

Do your best to avoid sauces and dressings, other than olive oil and freshly squeezed lemon juice, and ask for it on the side so you can control how much you eat.
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3. Be Wise About Your Portions

How do you know how much to eat?

For proteins such as lean chicken, fish, or steak, aim for a portion that's the size and width of of your palm (not your whole hand).

For fruits and vegetables, aim for a portion the size of your closed fist (roughly a cup).

For pasta and rice, aim for half the size of your closed fist (roughly half a cup).
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Click here to view an excellent visual guide to portion sizes.

Unfortunately, most, if not all, restaurants serve portion sizes anywhere from two to five times bigger than these guidelines!

So what should you do with the rest?


One of my favourite tips for the times when you're eating out, is to ask for a to-go box brought out with your meal so that you can immediately portion out half (or more) to take to go. Portion control is one of the main contributors to weight loss!
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4. Chew More to Avoid Overeating

Chewing your food adequately allows your body to absorb and assimilate more nutrients and improves digestion. 

Because you’re taking more time to chew, you’ll also notice that you feel full sooner, which means you’re much more likely to consume fewer calories while still feeling full. When you feel full, it's easier to say no to unnecessary desserts, or snacking once you're back home.

And yes! This tip applies all the time - not just at restaurants.

Adequately chewing your food can aid in weight loss and/or weight maintenance.

5. Slow Down & Enjoy!

With all of the above in mind, let's not forget the real reason we go out to eat - to enjoy the pleasure of sharing a meal with our friends and family!

There are few things more enjoyable than being in amazing company, gathered around an exquisite meal.

I would be the last person to tell you to say no to a lovely evening out just because you're currently also trying to lose weight. A big part of living a healthier life is having a positive relationship with food. This means learning to incorporate all sorts of scenarios into your healthy eating lifestyle so that you stick to it, rather than give up because it feels too difficult/impossible.

So slow down, savour and taste your food, and really enjoy!

It's Your Turn!

I want to know... what are your tips and tricks for making healthier decisions when you eat out?

Do you have plans to eat out this week? What are you planning to do to maximize your healthy choices?

Let me know in the comments or over on my Facebook page! I read every comment and personally respond to every one.

Get Started Today with Simple Swaps

Want extra support for creating healthy habits?

Want a lean and fit body?

Click on the button below to get your free copy of my Simple Swaps Guide to Meal Planning & Prepping.

​PLUS in the coming weeks you'll receive Recipe Books, Time Saving Tips, a Pantry Makeover Checklist and a whole bunch more!
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Send Me My Free Meal Plan & Prep Guide!
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Healthy Habits Tip: Stay Hydrated

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How do you start your day?

Okay, so let me ask you…

Does your morning typically start with a latte or cappuccino? Do you find yourself reaching for a Diet Coke to help you snap out of a mid-afternoon slump?

While sweet drinks may give you a temporary energy boost, they can also cause your energy levels to crash shortly after.

The more sugar you consume, the more you crave it, leading to a never-ending roller coaster ride of sugar highs followed by crashes.

The only way to break the cycle is to eliminate (or drastically reduce) your sugar consumption.


You don’t want to sabotage yourself and undermine all the hard work you have put into your diet and exercise routine. By changing what you drink, you can make sure you are staying on track with a healthy lifestyle.

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It's Easy to Hydrate Without Extra Calories

Try trading out sugar laden or artificially sweetened drinks for water, or unsweetened iced tea. This will help you stay hydrated without adding unnecessary calories. If you are really craving some flavor, try infused water. You can infuse your water with fruits or vegetables to improve the taste without sacrificing your health, and it’s super refreshing! 

Click here to read  a great post about 14 different ways you can infuse water to make it deeelish. 

Meeting your body’s hydration needs doesn’t have to be difficult. By switching out your Diet Coke for a glass of fruit infused water, you can make sure you are properly hydrated without all the added, metabolism-damaging artificial sweeteners.

Everyone has different hydration needs, based on weight, activity level, and other factors.  

Make it a starting goal to drink six to eight (8 oz.) glasses of water a day, and adjust according to your needs. 

Take charge of your hydration starting today, and you will be one step closer to achieving your health goals.

Let me know in the comments below about your favorite way to enjoy beverages that don’t include sugar or artificial sweeteners. ​

Get Started Today With Simple Swaps

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Want extra support for creating healthy habits?

Want a lean and fit body?

Click on the button below to get your free copy of my Simple Swaps Guide to Healthy Eating.

​PLUS in the coming weeks you'll receive Recipe Books, Time Saving Tips, a Pantry Makeover Checklist and a whole bunch more!

Send Me My Free Simple Swaps eBook!
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    Health Coach Cheryl

    I am a health coach, wife and mother of 6.  I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

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  • HOME
  • About
    • Health Coach Cheryl
    • My Story
  • My Programs
    • Simple Swaps
    • Simply Well
    • Coaching For Families
  • Blog
  • Clean Beauty
  • Praise
    • Success Stories
    • Press
  • Contact