Note: this is part 4 of an ongoing guest blog series by Jessica Joyce, documenting her preparations on the road to the 2019 Mrs. MN America Pageant. Read Part 1, Part 2, and Part 3.
Hi! I’m back for more Clean Start and weight loss talk! I have learned so much throughout the past six weeks and have regained skills to live my healthiest life. By manipulating carbohydrate and caloric intake, I have now entered into a state of ketosis. I no longer crave sugar and my body performs at an optimal level using protein as its fuel source. I have better mental focus and clarity, improved sleep and experience fewer headaches! I find my energy levels are consistent throughout the day, never hitting that mid-afternoon wall. What I have also enjoyed throughout this process is having so much endurance in my weight training and cardio workouts! As my body fat and weight have decreased, I have been able to maintain my strength and feel energized while exercising. A total win!
Clean Start Maintenance Phase
I have successfully hit my target body fat and weight goals! Over the course of 6 weeks I have reduced my body fat by 5 percent and created a new baseline weight by resetting my metabolism. I am now in the maintenance phase of Clean Start! I am excited to implement what I have learned in the past six weeks into this phase of my diet. Sometimes transitioning from a rigid diet to a lifestyle diet can be difficult. Listed below are tips and strategies I have found most effective throughout my weight loss journey and that I will continue to follow to keep my current state.
Keeping track of all nutrition consumed is a must. Journaling
your food intake can show patterns to eating and help identify where areas of
improvement need to be made. Journaling emotions along with nutrition is also
helpful to show any correlation between nutrition and emotional state.
Prepare meals for 3-4 days and store in Tupperware containers with calories
and macros (fat, protein, carbs) labeled. This takes out the guess work and will save
time and money.
Daily Weight Check
Weighing yourself daily is an effective weight loss
tool. This can create self-awareness and lead to better weight control
behaviors. By monitoring body weight closely, modifications to diet can be made
Iced coffee is my favorite treat. A little jolt of
caffeine can help push through a craving and is great before a workout.
Caffeine may also help boost your metabolic rate and burn more fat.
Drinking enough water (around 60-70 oz. per day) can
help with satiety and prevent dehydration.
Sleep 7-8 Hours
The body repairs, both physically and mentally, when
at rest. Getting enough rest will also keep your cortisol levels in check which
helps to regulate metabolism.
A health/nutrition specialist can determine what
supplements your body needs. I take Magnesium L-Threonate, Vitamin C, Vitamin
D3, CLA, Omega 3 Fish Oil and Collagen Protein Hydrolysate. I take Magnesium
L-Threonate because it is the only magnesium that passes through the blood brain
barrier. This helps to regulate anxious tendencies and balance cortisol.
Perform cardiovascular exercise in a fasted state 1 or
2 times per week. Fasted cardio is a controversial issue in the fitness
industry. I have always performed fasted cardio when prepping for fitness competitions
and have seen great results. I will continue to do this to give me an edge.
High Intensity Interval Training (HIIT)
Incorporating HIIT into your workout routine has many
benefits. They include: A boost in metabolism, higher calorie burn, higher EPOC
(Excess post-exercise oxygen consumption), preserves muscle while burning more
fat and can be performed anywhere without equipment.
Committed Mind Set
Being committed to your maintenance phase
is just as important as during a weight loss phase! Be passionate about your
health and continue on with the same great habits you worked so hard to form!
I am amazed at how fast my
body adapted with The Clean Start Weight Loss Program and how quickly I reached
my target goal! This is the fastest my body has ever leaned up. I am committed
to stay on track to maintain my current fitness level. I want to make sure to
bring my best, both mentally and physically, to the stage when I compete for
Mrs. Minnesota America this June! I will be back to give updates on my
maintenance phase and pageant preparation fun!
If you are interested in
starting your health journey contact Riverview Facial Plastic Surgery and Total
Body Aesthetic. You can also follow Riverview Facial Plastic Surgery on
Facebook and leave a comment under this post. Dr. Schneider and his staff are
dedicated to helping you look and feel your best!