How are you doing? Did you have a chance to look over my first post yesterday? Have you gone to the grocery store and made at least a couple changes to what’s in your fridge and pantry?
If you have, great job! I’m thrilled that you’re taking this seriously and doing things that might even be a little bit uncomfortable for you.
If you haven’t made changes to your diet, I strongly encourage you to take a look at your downloads and really dig in to what changes you should be making and why. I encourage you to make at least one change today, or mark in your calendar when you’ll be making that change.
—>>>DOWNLOADS<<<—
Please download these documents and put them in a special place where you’ll remember them on your computer. These are guides that I’ve put together that will help you through this month and beyond. Keep ’em handy!
——> Food Guide for Fat Loss (PDF)
——> What Is Paleo? (PDF)
——> Meal Planning and Recipes Guide (PDF)
Losing fat is 80% about what you eat and don’t eat. You can’t think it away and you can’t put it off another day. You’ve been doing that for too long, so let’s DO THIS!! I’m here to support you this month and I’m not going away 
Alright, back to the task at hand for the day.
Today I want to talk a little bit about lifestyle changes you might want to consider during this month. As long as you’ve committed to being healthier, we may as well work on all parts of that equation.
LIFESTYLE IMPROVEMENTS
All of these suggestions will help you not only be healthier, but lose weight along the way.
1. SLEEP 8 HOURS A NIGHT.
Sleep allows your body to recuperate and detoxify. It allows you to heal and have energy. It reduces stress and cortisol levels, which can help you lose belly fat, boost your immune system, regulate your hormones, and improve your metabolism.
Sleep also regulates the amount of ghrelin your body secretes. Ghrelin is a hormone that tells you when you’ve had enough to eat – it tells you when you’re full. If you don’t get enough sleep, you’re likely to go through your days just eating and eating, as if you’re trying to fill a void in your soul. I know the feeling.
Enough sleep also allows your body to secrete growth hormone, which helps you build muscle and burn fat WHILE YOU SLEEP… YESSSS!
So turn off the lights at a decent time, try to make it as dark in there as possible, unplug all those little flashy lights in your room, and put some earplugs in. Maybe even kick the dogs and cats out of your bed so you have enough space to sleep deeply and without interruptions.
More Info:
I wrote a three-part blog series when I was the nutritionist at PaleoPlan.com about why sleep is good for us and how most people don’t get enough here, here, and here.
2. DRINK AT LEAST 2 LITERS OF WATER A DAY.
By water, I mean fresh, filtered water. Get a filtration system in your home or buy spring water in glass containers. Two liters is a pretty random number, and to be honest we all need different amounts of water. Two liters is a good place to start, but just make sure you drink more than you’re used to drinking to help your body flush out toxins and to stay hydrated.
Put some lime juice or herbal tea bags in your water to make it more palatable if you’re not used to just plain water. Water will help the detoxification period run its course more quickly, and it will make you feel more awake.
More Info:
I wrote blog posts called “Q&A: What Should I Drink?” and “Alcohol and Paleo” when I was with PaleoPlan.com if you’d like more information on beverages.
3. MOVE THAT BODY!
Whatever you need to do to start moving more, do it. Maybe that means you go on a walk with your dog every day, join a CrossFit box, start doing sprints up and down your stairs three times a week, play basketball with your kids, start horseback riding, take a dance class, or ride your bike to work/school. Just move. It’s good for you!
4. END YOUR ADDICTION TO STRESS
Just like the lack of sleep can cause belly fat, fatigue, immune suppression, and hormonal imbalances, not to mention grumpiness and anxiety… so can stress.
I’m serious when I say that being stressed out most of the time will make you fat. When you secrete cortisol in response to stress all the time, it actually creates belly fat and makes it really hard to get rid of it until you stop the stress cycle.
So ask yourself some big questions. If you have an 80-hour a week job that you’re not really in love with, is it worth it? Could you find something better and less stressful?
If you have a big house and expensive cars that you stress out about paying for every month, are they worth it? Could you do with less so that your life is better?
If you’re in a relationship with someone who doesn’t let you speak your mind or doesn’t love and support you the way you want him or her to, is it worth it? Could you be happier if you got some professional help with the relationship, or ended it altogether?
It’s your life, after all, and you only live it once. If there are changes you can make to create a better life for yourself, I really encourage you to at least start thinking about them.
In my opinion, you’re worth it.
Ok, that’s it for today! In a couple days we’ll get into how to do this on a budget. Remember, if you’re confused about how to eat, what to make, and why you’re changing your diet, it’s all in your downloads at the top of this post!
Talk soon!
Neely
neelyquinn.com
