Tag: tips for long term weight loss

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Fit Recipes!

Free Recipe: Coconut Curry Crockpot Chicken

June 18, 2024June 18, 2024 melaniewalessustainableliving

Only a few ingredients and super short prep time means you could easily put this in the crockpot in the morning and it will be ready come dinner time.

Serve over rice with a side of steamed vegetables for a complete meal.

You can also make this into a hearty and tasty soup by adding a serving of this chicken to a serving of cooked rice and some frozen vegetables along with 1 cup of water. Viola, soup!

One quick tip for those of you wanting to shred body fat: Eat more soup! The volume goes a long way to keep hunger at bay.

Serves 6

Per serving

235 calories

24.7g protein

6g carbohydrate

11.5g fat

INGREDIENTS YOU’LL NEED

672g frozen boneless skinless chicken breast (about 3 large breasts)
406ml coconut milk (1 can)
200g sliced onion
2 tbsp curry powder
1 1/2 tsp garlic powder
2 tsp ground pink Himalayan salt

DIRECTIONS

Add all of the ingredients to a crockpot and cook on high for about 4-5 hours or until the chicken is cooked through and can be easily shredded with 2 forks.

Using 2 forks shred the chicken and stir so the chicken can absorb all the tasty coconut curry juices it cooked in. Allow to cool a bit before storing. Keeps for 4-5 days in the refrigerator for fast lunches or dinners all week long. Or freeze portion for future meals.

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

This Coconut Curry Crockpot Chicken bulk meal prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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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.

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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.

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The Best Strategies For Navigating Trigger Foods

March 6, 2024March 12, 2024 melaniewalessustainableliving

You may see my transformation below and think I have iron clad will power. This is not the case. I can and do succumb to tasty treats and have indulged in excess.

If this is the case, then how did I transform and how do I still maintain my results? There are a multitude of reasons, but one of them was learning how to deal with trigger foods.

What are trigger foods?

They are usually ultra processed and extra tasty foods that hold the magic combo of sugar, fat and salt. They are low in protein and low in fiber and you know the saying, “bet you can’t eat just one?”

Next are the 5 best strategies for successfully navigating trigger foods.

Don’t Buy/ Don’t Make: You can’t indulge in something that is not available.
Out Of Sight/ Hide It: Constantly being reminded that a tasty treat is available makes it so much harder to exert willpower. Hide them from yourself.
Swap it: Make an alternative (but similar) treat Instead that is higher in protein, fiber and nutrients. My E Cookbooks are full of swaps.
Pair It: Enjoy a smaller portion along with an otherwise high volume, high fiber, high protein and nourishing meal.
Not First: Fill up on fruits, veg, and protein to start your meal. Eating foods first that are designed to be as tasty as possible will make other foods incredibly lack luster by comparison. In addition, if you eat these types of foods while hungry, it will easily lead to overconsumption. If you are going to include these foods, save them for last.

Use these strategies to help you reach your fitness goals and to help you maintain your hard earned results long term.

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Life After A Diet: 3 tips to make the transition easier.

August 31, 2023August 31, 2023 melaniewalessustainableliving

Progress does not end because a diet has ended.

Fat loss has only been one facet and not the entire story of my transformation.

Eating, building muscle, and getting stronger has been my primary focus and where I have devoted most of my time and focus.

Not on dieting.

Here are 3 tips for those of you nervous about getting out of a deficit for a reverse diet, maintenance phase, or build.

1. Focus on how you feel each day. Not on how much you weigh. Before you weigh yourself, write down on a scale of 1-10 how your energy is that day. 10 being fantastic. This alternate scale number is an amazing indicator of your progress.

2. Create a performance goal for yourself and create a plan to work towards it. Use your added calories to help you get better at something you find enjoyable.

3. Remember that when it comes down to it, in life, our goals are to feel good, and to feel good, longterm. We want to be able to live a life we love and be there for the people who need us. I also plan to be a jacked and badass grandma one day. That will only happen if I keep working to make it happen NOW.

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