So in my last post I talked about common reasons I see that we fail to lose weight (and have experienced myself). This post is to give you some tips and tricks I use to help get me moving towards my overall goals of: being fit and active, achieving/maintaining a healthy percentage of body fat, and developing/sustaining a healthy relationship with food. While writing I realized I’m going to need to break this down into a series of posts so don’t worry, there will be more to come.

If you’re like me, you’ve probably heard all of these before in some fashion.  That makes it very important that you read (and apply) the principles/truths mentioned in the previous post.
-Start small
-Something > nothing
-You are what you repeatedly do
-Everyone stumbles: get up as quickly as you can

(I take no credit for the tips in this post other than compiling the ones that work best for me)

Protein!!!!
Almost everyone (myself included) struggles to get enough protein to meet their goals. Whether your goals include increasing lean muscle mass, ‘toning’, losing fat, losing weight, getting stronger, or allowing your muscles, bones, and cartilage to be their best; you need protein to make it happen and one Asian stir fry lean cuisine isn’t going to cut it. Here are my favorite ways to pack more protein in my day:

• Add a protein shake to my morning commute. It’s fast, it’s easy, it’s convenient. Sometimes I even make it the night before and leave it in the fridge so all I have to do is grab it and go. I found a coffee flavored protein powder I really like that helps it feel like ‘normal’ and starts my day off on the right foot. Add a half a banana or some berries and you’re all set.

• Keep protein rich snacks available. So you’re slogging through a 10 hour work day and realize you’re starving but already had lunch (or it isn’t even lunch time yet): this is when the lunchroom ‘crap’ starts to look really good…if you’ve got some quick, protein rich snacks at your desk or the office fridge, it can make a big difference. Here are some of my favorites:
-turkey pepperoni and string cheese
-protein pudding (google it)
-deli turkey and pretzel crisps
-edamame (the microwaveable bags)
-Greek or skyr yogurt (sprinkle in some cinnamon, stevia, or berries to make it sweeter if you prefer)

• Prep protein in bulk once a week so you have some to add in to your other meals. Throw chicken breasts into a slow cooker on Sunday, cover with water, and cook on high for 4 hours. Then place one breast into its own ziplock or Tupperware container. Instantly available protein you can add to your lunch or dinner. You can do the same by browning a lb of lean ground turkey or beef (or really any lean protein meat).

• Eat protein at every meal.  Once you get into the habit of thinking of it as a necessity, it becomes much easier to get more of it in your day.
Water!!!
Do I even have to say it? We all know water is essential for us to look good, feel good, and operate efficiently. Here are my tricks for drinking more.

• The bedside table trick. Every night I go to bed, I bring (or more often, my husband does because I forgot) a tall glass of water. I drink half of it before I go to sleep and the other half right as a wake up. Boom: an extra 8-16 oz right there.

• Add some flavor! Mio, crystal light, thinly sliced fruit, herbs (think basil and peppermint), and vegetables (think cucumber or bell peppers). It definitely helps make it more appealing. We try to keep a pitcher or two of infused water in the fridge to reach for when we’re at home. The Mio and crystal light make drinking while at work and during travel much easier.

• Bring a container with you and do the math. Whether it’s your coffee mug you rinse out and use the rest of the day, a fancy water bottle, or the tiny paper cups next to the fountain…figure out how much water each container holds. For instance, my water bottle holds about 24oz. I know I need to drink 4-5 of them per day. If I’m eating lunch and am still on my first, I know I need to step up my game.

• Get into a rhythm. I am a creature of habit and habits make it so I don’t have to think (i.e. Stress) about “Am I doing this right?” I drink about 6-8 oz first thing when I wake up. I drink one 24 oz container during my am workout or before I leave for work. I drink one 24 oz container at work before lunch. I drink one with my lunch and moving into the afternoon. I drink my last one on the way home and after dinner. All the other water I drink is ‘bonus’ for that day.

So those are my ‘tricks’ for protein and water. I hope you find them helpful! If you have a tip or trick not mentioned for upping your protein or getting enough water, please share it in the comments!

I’ll tackle eating out and alcohol in the next post. If there’s something you’d like to hear my thoughts on, let me know in the comments below.

Take care of yourselves!