Fitness Tips

The Best Meals and Snacks For A Fat Loss Diet

September 18, 2024September 18, 2024 melaniewalessustainableliving

The best meals and snacks for a fat loss diet include choices that are high volume, high fiber, high protein and lower in calories.

Including meals and snacks that fit this criteria help to ensure better satiety and hunger regulation. This makes it easier to stick to the calorie deficit required to lose fat.

In addition, a high protein diet is crucial for muscle retention while dieting. Otherwise the risk of muscle loss during dieting makes any weight loss results less sustainable. Aiming for 1g of protein per pound of ideal bodyweight everyday is a great target.

It’s also important to include foods that are delicious and flavorful. Any fat loss diet that lacks the opportunity for food enjoyment requires unnecessary levels of will power. When we feel overly restricted and bored, diet adherence disintegrates.

Next is a list of some of my favorite meals and snacks to include in a fat loss phase.

Air Popped Popcorn seasoned with grated parmesan cheese and garlic powder
Fresh Fruit such as sliced apple dusted with cinnamon
Frozen Fruit such as mixed berries sprinkled with cocoa
Hearty Soup or Stew packed with a lean protein source and loads of vegetables
Huge Salad filled with a variety of vegetables, a lean protein source, and a light dressing
High Protein Homemade Baked Treat such as chocolate brownies made with greek yogurt instead of butter and protein powder instead of wheat flour
Fruit And Protein Smoothie containing a scoop or two of flavored protein powder and frozen strawberries and bananas

I highly recommend putting the time in to learn how to turn your favorite foods and recipes into healthier versions by swapping in better ingredients. My e cookbooks are filled with ways to do this. They are also filled with over 100 of my tried and true recipes for soups, dressings, brownies, cookies, smoothies, and so much more!

Click for details. https://melaniewales-sustainableliving.com/shop-cookbook/

They contain all the recipes I have personally created and used consistently to lose fat, build muscle, and keep off over 140 lbs for years!

Find me on Instagram for more recipes, fitness tips, and meal ideas.
www.instagram.com/melaniewales.sustainableliving

Fitness Tips

How To Master The Nutritional Content Of Your Own Recipes

September 10, 2024September 10, 2024 melaniewalessustainableliving

As you dive into the world of meal prep take your own favorite bulk recipes including soups, stews, and baked goods and find out the nutritional content with the easy steps outlined below.

First, grab a notebook and keep it handy with a pen in your kitchen.

Next, weigh out each ingredient you are using in your total recipe and jot that down.

Then, decide the number of servings you want that recipe to be.

Divide each of the ingredients by the number of servings you have chosen.

Those numbers and ingredients are what you will track in your food tracking app or log book.

To figure out your portion of the prepared mixed meal to eat, weigh out the total cooked weight of what you made and jot that number down too.

Divide that number by the number of servings.

This is how much you portion to eat.

Make sense?

It does take more effort up front, but the results from having accuracy in your portions and how much you are eating more then makes up for the effort. It also gets easier with practice.

Some nutrition coaching apps like Carbon Diet Coach have a recipe function. You input all the ingredients and then add in the prepared weight of the food and voila. Pick any portion and it does the macro calculations for each unique serving for you. This is what I do. I’ve been using Carbon since it launched in 2020! I highly recommend.

Find more meal prep tips, ideas, recipes and more in my e cookbooks. This info comes directly from The Art Of Meal Prep For Sustainable Living Volume 2. Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Start Meal Prepping Now With 2 Simple Prep Ideas

August 27, 2024September 10, 2024 melaniewalessustainableliving

Want to start meal prepping so you can have an easier time reaching your fitness goals but have no idea how to begin making it a habit? Here are 2 simple quick prep ideas to get you started.

Prep Idea # 1: Cut up some veggies so they are ready for snacking and use a store bought dressing as a dip.

Prep Idea # 2: Prepare bananas for protein smoothies. Simply peel ripe bananas, break or slice into chunks, place in a freezer bag and freeze. Add a few pieces along with water, ice, and protein powder to a blender so you can make delicious smoothies in a matter of minutes.

Meal prep doesn’t have to be complicated. It’s about planning and preparing ahead so when those feelings of hunger strike it’s easier to make choices that align with your goals.

Need plenty of meal prep ideas, recipes, and tips to help you reach your goals? My e- cookbooks are available! Click below for details. Find over 100 macro friendly recipes and so much more.

https://melaniewales-sustainableliving.com/shop-cookbook/

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Never Quit: The Only Way To Guarantee No Results Is To Give Up

August 9, 2024August 9, 2024 melaniewalessustainableliving

Now 8 years into my journey I get a lot of comments such as “Well, it’s easier for you because_____. It’s harder for me because_____. “

I wouldn’t call the efforts required over 4 years to lose 145lbs and another 4 years of maintaining and leveling up my body composition.… easy. But that’s beside the point. No one wins in the competition of who’s had it the hardest.

We all have our own unique set of circumstances and challenges that we navigate while prioritizing our heath and well being.

The great thing about living a healthy life with healthy habits and routines is that it works for everyone.

Young and old.

Underweight and overweight.

Weak and injured.

Through all stages of life and through all manner of struggles, we all benefit from taking care of ourselves with a healthy lifestyle.

It is a huge step to let go of the narrative of old self limiting beliefs and to start putting our energy in the right places.

I promise that each of our own challenges and life histories do not need to be a permanent crutch. We need to let go of comparison and allow all the things we have uniquely survived remind us of how awesome and capable and resilient we are.

When new purpose outweighs old excuses results have no choice but to follow.

The only way to guarantee no results is to give up.

Never Quit!

If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

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Fitness Tips

5 Proactive Fitness Habits To Start Now

July 23, 2024July 23, 2024 melaniewalessustainableliving

Over the course of losing and keeping off 145lbs I have learned quite a bit about what it takes to make weight loss not only possible, but also sustainable.

It can feel hard to build new habits. That’s why it is best to keep things as simple as possible. It’s amazing how all the small things we do each day add up with time and consistency, not perfection.

Here are 5 proactive habits you can begin doing now to help you get and stay fit long term.

Cook: make most of your meals at home.
Grocery shop: do this weekly to make sure you always have fresh fruits and vegetables and lean proteins available.
Walk: Move more often throughout the day. Bonus points if you can do it outside.
Don’t snack: Mindless snacking makes it so easy to overeat. Aim for 3-5 meals each containing at least 25g lean protein and a fruit and/or veg at consistent meal times.
Found Moment Exercise: Don’t let the excuse of not having enough time stop you from doing something! A solid session of resistance training is great. But if time is limited a set of push ups or bodyweight squats sprinkled throughout the day really add up!

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Exercise Snacks: How To Include More Exercise Into A Busy Day

June 25, 2024June 25, 2024 melaniewalessustainableliving

black skip rope — Photo by Dom J on Pexels.com

Any amount of exercise is always better than nothing at all. By utilizing “Exercise Snacks” you can ensure you are getting something in every day no matter how busy you are.

Don’t be discouraged. You do not need to skip exercising entirely if you are busy and can’t dedicate 30-60 minutes to get in a workout.

You can do short bursts of various exercises for only 60 seconds at a time.

Even 4-5 bouts of 60 seconds of simple exercises sprinkled throughout the day such as

Bodyweight squats
Jumping jacks
Push ups
Briskly walking upstairs
Jogging in place etc…

will promote your fitness and health.

Not only do you receive benefits such as

Improved cognitive function
Improved cardiorespiratory fitness
Improved metabolism

Including regular movement and exercise can become a more normal (and less daunting) part of your everyday life.

Rethink the potential of your day.

It’s Just 1 Minute.

Ready.

Set.

Go!

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

To learn more about the science of exercise snacks (and much more) check out this great Found My Fitness Podcast Episode by Rhonda Patrick, Ph.D. interviewing Dr. Martin Gibala, Ph.D.

Fitness Tips

5 Practical Steps For Long Lasting And Sustainable Results

June 11, 2024June 20, 2024 melaniewalessustainableliving

Want to know a secret?

Being healthier, stronger, leaner, and fitter is so much FUN!

My journey has not been possible because I have felt deprived or miserable along the way.

It feels amazing to be capable, have energy, and be strong.

No, it is not easy. But easy it boring. Bring on the challenge!

The time will pass anyway.

What potential do we carry if this time we didn’t quit?

Over 8 years later and I’m just getting started.💪🏻

Below are 5 practical steps and mindset shifts to embrace daily to help you tackle your goals for sustainable and long lasting results.

Enter every day with a purpose and keep shattering self limiting beliefs.
Break big goals down. Then down even further.
Do hard things daily to build resilience and confidence.
Results are built through creating, planning, committing, taking action, consistency, and patience.
Let go of your version of self from the past that is seen through a glorified memory filter. Stop trying to get back. Embrace the new and continue to level up.

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Fit Recipes!, Fitness Tips

Great On The Go High Protein Meal Ideas

April 30, 2024April 30, 2024 melaniewalessustainableliving

We should get at least 30g of high quality protein in each of our meals even when we are on the go. Next are 3 high protein meal ideas that are great options even on the busiest of days to help you reach your protein goals and help you stick to your daily nutritional goals.

This post is inspired by my recent family medical emergency and are the exact meals I used to keep my highly stressed and sleep deprived brain and body functional as I cared for my daughter during her hospital stay. (Update: She is now fully recovered!!!)

Pack 2 scoops of protein powder and an apple or banana. Simply mix the protein powder in water, a coffee, or other preferred beverage while out and about. Add in a whole piece of fruit for convenience, fiber, and increased satiety. Very quick and easy to pack when you are rushing out the door.
Make a “yummy bowl.” This yogurt and fruit bowl is my favorite on the go option! (In my 2nd cookbook I call it the Overnight Dessert Recovery Bowl because I generally make it for my evening dessert) For ease at my house, I refer to it as my “yummy bowl”. It’s super easy to make and bring in a cooler. See below for a screen shot of the full recipe direct from my e cookbook.
Buy the best high protein options you can find. Sometimes we don’t have time to pack or an emergency occurs and there is no other choice. Read labels and opt for prepared foods that are high in protein and lower in fat such as greek yogurt, a turkey sandwich wrap, and Fair Life Core Power high protein milk. Add in a piece of whole fruit for more low calorie volume and satiety instead of opting for a side of chips or a cookie.

You have choices. Eating like crap never helps you feel better.

Whatever the day brings you can make the choice that aligns you with your long term goals and helps you feel your best.

Prioritize your health and well being and let the excuse of being “too busy” go.

Getting and staying fit is always worth the effort.

Screenshot from my E Cookbook “The Art Of Meal Prep For Sustainable Living Volume 2”

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

Find the Overnight Dessert Recovery Bowl in Volume 2 as well as many more delicious and macro friendly recipes for bulk prep, quick prep, sweets and snacks prep and so much more.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Find Your Turning Point Now

April 23, 2024April 23, 2024 melaniewalessustainableliving

Earlier in my life I attempted to lose weight more times than I can count.

During an attempt I took up swimming. I had recently hurt my knee after a fall down my back garden steps. Swimming was a good fit because it allowed for movement while not aggravating my knee injury.

I started feeling better. I started feeling proud of myself.

Then I shared with someone how I’d taken up swimming and how I was focusing on losing weight again. This individual promptly told me that swimming was not going to help me lose weight. Great that it was helping me feel better, but not to get my hopes up for weight loss.

This conversation was devastating. I lost my drive to go swimming. I allowed it to set me back on my fitness journey for many years to follow.

Recently I’ve been sharing simple ways you can start to incorporate healthier habits into your daily routine. This is because getting started with something and then to BUILD off of that initial momentum is crucial.

We all have to start somewhere. We also need to believe ALL our efforts are worth it. Because they are.

Could our efforts be optimized and maximized? Of course! That’s what I do as a coach for my clients. I help my clients optimize their time and efforts so they can achieve amazing and long term results.

But, building a base of healthy habits through small daily actions and believing it’s worth it to do so creates both momentum and confidence to remain consistent.

Consistency is key for progress.

My turning point came after having my daughter. With an infant to care for I had to find ways to incorporate my health goals into my busy days. I had to get creative to make it work. I also started to believe in my efforts again no matter how small they were.

From 2016-2017, in less than ideal conditions, I managed to lose 40 lbs during my first year postpartum.

The momentum I created then still carries me through today. Sure, by deepening my education and experience I have learned how to optimize and maximize my efforts to take my results and that of my clients to the next level.

But never underestimate the power of ALL of your efforts towards a healthier version of you. Don’t be discouraged. Keep going. You’ve got this!

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Secrets To Losing Weight and Keeping It Off For Good

April 9, 2024April 9, 2024 melaniewalessustainableliving

8 years between these pictures. You want to know the secrets to losing weight and keeping it off for good?

Well… there are no secrets.

No magic diet, or pill you can take to make the body fat melt off.

It takes consistent WORK. It takes changing bad habits for good.

It takes realizing habits you thought were good really aren’t if you are not seeing results.

It takes prioritizing your long term health over your short term wants every single day.

It takes falling in love with the process.

It takes a radical mindset shift, determination, and good information to help you along the way.

3 helpful tips to get you going on your Sustainable Living fitness journey.

Be Patient. Sustainable results are slow going. If the process was quick and easy we would all be walking around in our dream bodies. Losing 2-4 pounds a month is amazing progress!
Be Realistic. Set daily goals that you can actually achieve. If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday. This will burn you out. Daily walks and a couple 30 minute full body workouts per week are a great start.
Celebrate your daily wins! Big and small. If you make a mistake or fall off track, that’s okay. Learning how to lose weight and keep it off is a skill. It takes practice. Don’t beat yourself up. Be kind and keep going NOW.

You are only one good habit away from being back on track.

Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths. Cool. Now you are back on track!! Make those small efforts add up so you can lose weight AND keep it off for good!

See my client testimonials.

www.melaniewales-sustainableliving.com

Follow me on Instagram for more tips, free recipes, and full days of eating.