Fitness friends, welcome to day 21.
We are so close to being half way through this journey and believe me, it gets easier. So why not hang in there and give it all you’ve got?
As we enter week four, remember how strong you are, and look at all of the progress you’ve achieved thus far. If you haven’t seen any physical change via the scale or via body measurements then take this into consideration…
“a river cuts through a rock not because of its power, but its persistence” – Jim Watkins
You may not see change yet, but you have to know that THERE IS CHANGE. Say to yourself, “I’m doing everything right, I’m eating right, I’m working out, and if I’m consistent, I WILL GET TO WHERE I WANT TO BE.”
ENCOURAGE YOURSELF, FITNESS FRIENDS. YOU WILL GET THERE!
Week three was a very good week for me. After considering my lack of fiber, and taking supplements (see week one to learn what I’m taking), the bloating and water weight has stopped tremendously. My scale is finally moving down and I just feel GOOD!
I was asked “how to get rid of the bloating?” a lot this week… and here’s how:
A lot of foods that cause bloating, are “healthy” foods.
-Beans and lentils
-Fruits and veggies
So yes, eat these foods BUT make sure you’re drinking water, at least a gallon a day. Drinking liquids helps fiber move through the digestive system and prevents bloating and constipation.
And even though you’re eating these healthy foods, that are rich in fiber, you may need to add more fiber to your diet. There’s a lot of fiber in carbs, and since you’re on a low carb diet, you have to be cautious of your daily fiber intake.
Daily fiber intake for weight loss should be between 25-30g per day.
BUT, remember if you increase your fiber intake, without drinking enough water, that’ll lead to constipation and bloating as well. Fiber and water go together. They’re married y’all. So don’t try to split them up!!!
SO you may not have seen any changes to your scale, if you’re not having healthy bowel movements. Basically, you’re full of sh!t. This is one of the easiest ways to consider how “healthy” your insides are.
One last thing about fiber, to make everything above a little more understandable: #FiberForDummies – According to the U.S National Library of Medicine, there are two different types of fiber — soluble and insoluble. Both are important for health, digestion, and preventing diseases.
Soluble fiber attracts water and turns to gel during digestion. This slows down digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
banana nut oatmeal – 10g protein
turkey sausage (2oz – 9g protein)
avocado tuna salad
grilled salmon with avocado
grilled shrimp and chicken caesar salad
oikos triple zero greek yogurt – 15g protein
natural almonds 100 calories pack
portable protein pack – included almonds, cheese and turkey – 13g protein
atkins protein bar – 16g protein
Monday- Friday T25 of course, nailed it!
Sunday- da dun dun
BABBBYYYYYY, it’s time for week four! We are almost done with MONTH ONE!
YOU GOT IT GIRLLLLL (OR GUY) YOU GOTTTTT ITTTTTT!