Hi guys, Council Certified Health Coach Chloe Maleski is here to answer your questions about healthy weight loss. Want to feel lighter and more comfortable at home? We are here with guidance and support! Do you have a question to ask our health coaches? Leave it below in the comments or in the Mark’s Daily Apple Facebook group.
Jordan asked:
“How to lose 10 pounds FAST! I’m having a friend’s wedding, I need to fit into my bridesmaid’s dress, and put a pause on Covid weight loss because of… Summer. I know this is not the best way to do it, but please help! “
Hi, Jordan! First, take a deep breath and know that you’re not alone in feeling your health, fitness and wellness goals have dropped dramatically this Summer. Likewise, many people gain unwanted weight over the past few years. So many things happened! A lot is still happening!
Not feeling the best or most comfortable in our bodies can be especially stressful when we have special occasions coming up. This is doubly true when there is pressure (internally or from others) to fit a particular outfit, look a certain way, or be “on display”.
Just say: I get it. And… you are right: The “fast weight loss” method is never the optimal path towards healthy and sustainable change. That said, there are steps you can take in the immediate future… and steps that will set you up for long-term success after the wedding. Let’s break it.
How to fit that dress
To start with the obvious: Is there a way to change or change the outfit? I know, I know… a wedding is a big day and often requires great planning and expense. However, if there’s the option to sew your dress or choose a new one, know that there’s nothing to be ashamed of. You want to enjoy your friend’s special day. It’s easier to do so if you’re wearing something that fits!
I realize this can require having an honest, vulnerable conversation with your friend or others involved in the planning process. While that can be difficult, sometimes people respond better than expected. In fact, they may be experiencing similar insecurities. Try to keep all of this in perspective. However, for special occasions, it’s a date. It’s also not just a dress. This time next year, what you wear will be the last thing people remember.
As an Original Health Coach (and not a stylist or tailor) I have a lot to recommend. You don’t mention how far away the big day is, but I have a feeling it’s coming. It’s good now. Even if you follow the instructions I’m about to give you for just a week, you’ll still feel light and at home in your clothes and skin. Our bodies are really on our side and react dramatically when we give them what they need to thrive. Better news? What they need is not complicated and does not have to make us miserable! Here’s what you do.
1. Your first priority is to stick with Primal eating 100 percent this time around.
Don’t cheat.” No excuses. Keep your end goal in mind and know that this is not the rest of your life. After the wedding, you can pause and reevaluate.
Again, this is nothing to be ashamed of! We’re talking delicious meals with real, whole foods, including: high-quality protein, healthy fats, vegetables and summer fruits. We also have a complete brochure on the Primal diet and get lots of healthy recipes. You may already know this, but eating Primal also means avoiding: grains, highly processed foods, and highly refined vegetable and seed oils.
2. Cut out alcohol and Primal sweets and sweets.
Again, this is not (necessarily) forever. But alcohol is fattening (literally “fat-forming”). It tells your body to pause the metabolism of other things while eliminating alcohol from the body. It also contributes to water retention and makes you more likely to store extra sugar and carbs as body fat.
Furthermore, drinking alcohol can increase feelings of hunger, decrease feelings of fullness, and decrease inhibitions. All of this adds a challenge when it comes to healthy eating! Meanwhile, Primal dishes are fine for most people in moderation. But if your goal is to lose weight faster, then any sugar is not helpful.
3. Watch your carbs.
This requires a bit more attention to detail but is a game changer when it comes to body composition and weight loss. By eating Primal strictly (priority #1), you’ll bypass the main high-carb culprits: whole-grain breads, pastas, cereals, baked goods, and the like. To improve this, feel free to eat higher-carb Primals, such as sweet potatoes and starchy fruits.
There is no one “carb level” that works for everyone. As a coach, I help clients tailor shared principles to serve their individual goals and needs. That said, you may want to keep your carb intake under 100 grams per day for easy weight loss. For more specifics on this and why it’s important, see Primal Carb Curves.
4. Reduce or eliminate snacking.
If you’re sticking to Primal foods and eating enough protein and healthy fats, snacking between meals will become less and less necessary. Our bodies have not evolved to eat all day; Modern diets rich in carbs and sugar simply cause our hormonal signaling system to lose weight.
Even when eating a Primal diet, long-standing stereotypes, beliefs, and emotions around food have a strong pull. If this happens to you, remember that hunger is normal and healthy. Our body needs rest and digestion between meals and cannot do this if we always eat more food.
5. Drink enough water.
When we support our body by eating a Primal diet, we can trust its signals and we can trust our thirst. On the other hand, many people have gone for years out of touch with their body’s signals and needs.
During your day, notice when you feel thirsty and how that feels. Respond to that feeling by providing water when needed. When the body is well-hydrated, it’s less likely to retain excess water “just in case you need it.”
6. Move your body often and try sprinting.
Remember that eating Primal is only one aspect of the 10 Blueprint Rules. Before the wedding, pay attention to incorporate your regular daily exercise. Once a week, do a sprint. This takes very little time, has a big impact, and doesn’t necessarily sound like a traditional “sprint”.
7. Ease your sleep and manage your stress.
Again, eating Primal is only part of the picture. Our hormonal system has a huge influence on our health and body composition. Inadequate sleep and chronic stress lead to that system being deregulated, impairing metabolism and contributing to systemic inflammation. Those effects will work against your weight loss goals!
Sustainable weight loss
Taking the above with full commitment will definitely help you feel better on your big day and feel more comfortable in your clothes.
Much more important in the grand scheme of things is how you implement these practices into your life after this single event. This is about sustainable weight loss, yes. But it’s also about giving your body what it needs to thrive. In this regard, consistency is key – especially when it comes to seeing the most important, sustainable results.
This is not to say that you can never deviate from the above principles. But for the greatest, longest-lasting results, it’s important to stick to the spirit of the 80-20 rule. This means: try to eat and live mostly 100 percent of the time while realizing that life circumstances sometimes get in the way. When that happens, just reset and recalibrate by going back to the Primal ways.
Listen, nothing I’ve shared here today is too complicated. Often, we already know what our bodies need most to maintain our body weight and feel our best and healthiest. That said, one person’s “perfect protocol” will not be the same as another’s. For customization support and deployment backup, consider working directly with Primal Health Coach!
We can help you understand which methods work best for you and help you implement them. Visit myprimalcoach.com to learn more and get started!
Are you feeling pressured to lose weight for an upcoming occasion? Do you have any words of encouragement for Jordan or others looking to lose weight this summer? Feel free to share and drop me other questions in the comments!
Information about the Authors
If you want to add an avatar for all your comments, click here!
