Back to School, Back to You!

​It’s the season for school to start, and most of us are rushing to get school supplies, class schedules and establishing new fall routines.

Whether you are sending your kids back to school, headed to college yourself or just shifting gears, this is a busy time and easy to forget to take care of yourself.

While the drive-thru latte and bagel may seem like a big time-saver, you might want to think twice about that!

Is it really worth the disappointment when you notice that your weight has crept up, right before the holiday season?

Why not keep your summer body, and even improve on it?

Impossible? Not at all!

Use these three steps to simplify your life and lose fat without thinking…

Yes, you have heard it before, but Step One will seriously set your fat loss on auto-pilot for the entire day: eat your breakfast.

Here is the key to a flat belly breakfast: eat eggs. Studies have shown that skipping the bagels, muffins and cereals and starting your day with protein, especially eggs will give you up to 65% better fat loss results and waist line reduction⁽¹⁾. By eating eggs in the morning, you will consume fewer calories for the rest of the day—and that effects will last up to 36 hours after eating breakfast!⁽²⁾

This is exactly why we continually hear people say they love Personal Trainer Food breakfasts! They are an excellent way to start your day and offer amazing convenience. If you didn’t order a plan with breakfast, eggs are bar none the easiest, fastest breakfast you can prepare.

Step Two: skip the Pumpkin Spice Latte.

Starbucks rolled out their ‘PSL’ early this year, tempting you to pack on the pounds with unnecessary sugars– a whopping 49 grams worth! Save your money and your waist line and buy a cute new water bottle so you can drink water instead. Cutting carbs has been proven to be the most effortless way to lose fat, and you can do that simply by drinking non-caloric beverages like water. ^{(3) (4) (5)}

Chill out and reduce belly fat with Step Three: take a walk outside.

Stress is a major risk factor for weight gain because it increases cortisol levels in the body. Cortisol is a stress hormone that causes your body to store fat in your belly.

Did you know that too much exercise can create stress in your body too?

Take a cue from the Japanese (some of the healthiest people in the world) who use walking as a major form of relaxation. They call it “Shinrin-yoku” which is the practice of walking and/or staying in forests in order to promote health. This practice has been shown to effectively reduce stress. Interestingly, the higher your stress level, the greater the calming effect of walking is. ⁽⁶⁾

That is why we love walking at Personal Trainer Food, it gives you just the right balance of exercise without triggering cortisol and plus, it is so easy to do that you don’t have to stress about getting your next walk in.

So enjoy this back to school season by walking your kids to school, or just walk a few laps around your block. Breathe in the fall air, take in the changing foliage, and relax knowing that with these simple steps will improve your life and health.
References:
(1) nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html
(2) ncbi.nlm.nih.gov/pubmed/16373948
(3) ncbi.nlm.nih.gov/pubmed/17228046
(4) sciencedirect.com/science/article/pii/S000282230501151X
(5) ajcn.nutrition.org/content/95/3/555.long
(6) sciencedirect.com/science/article/pii/S000282230501151X