At RISE we focus on small steps that add up to significant results…
...and we’ve found integrating these five foundational tips into your daily routine promise to improve your health, shed unwanted weight and rev up a sluggish metabolism.
#1 Eat a Diet Rich in High-Quality Protein
A diet rich in high-quality protein is a proven way to reduce your cravings and burn extra fat. In fact, research indicates a diet high in quality protein is associated with a lower percentage of belly fat, leading to increased muscle mass and a higher metabolic rate.
RISE healthy proteins include chicken, turkey, beef, bison, lamb, eggs, wild-caught fish and plant-based proteins like lentils, quinoa, tofu, and tempeh.
#2 Increase Your Intake of Healthy Fats
You may be thinking this seems counterintuitive. However, increasing your intake of healthy fats keeps you fuller for longer periods of time and helps prevent weight gain.
Enjoy a variety of fats in your daily intake and watch your energy increase while your cravings decrease. Choose from healthy oils like extra virgin olive, grapeseed, flaxseed and avocado - and foods including raw nuts, seeds and salmon.
#3 Eat from the Rainbow
Looking for foods that really fuel you? Enjoy an unlimited amount of colorful vegetables by ‘eating from the rainbow’. It’s the simplest and most effective way to turn your health around. The deeper and more diverse the color the better and is a surefire way to get an abundance of nutrients into your diet.
The sky's the limit on what you can choose- leafy greens, cruciferous veggies, zucchini, mushrooms, artichokes, fermented veggies and more! Aim to have a minimum of 50-80% of your plate at every meal infused with your favorites!
#4 Cut Out Simple Carbs & Sugary Drinks
Decreasing your intake of simple carbs will stabilize your blood sugar, curb your cravings and lay the foundation to lose unwanted weight. Most simple carbs have been stripped of their bran and germ, resulting in low-fiber, empty calorie foods. Once carbs are stripped of these health-promoting nutrients, the result is a food with a higher glycemic index that causes cravings to spike.
And when it comes to hydration, a good rule of thumb is ‘don’t drink your calories! Swap those sugary-sweet drinks for healthier options—sparkling or still water, green tea or herbal tea, and fresh green juice—to increase fat burn and enhance your metabolism.
#5 Try Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting. Current research indicates intermittent fasting helps enhance weight and fat loss, along with significantly reducing inflammation in the body.
If you’re new to IF, we suggest starting with an eating schedule of 12 hours with a 12 hour fast. Therefore, your first meal may be at 7am and your last meal at 7pm (it’s always best not to eat anything 3 hours prior to bedtime).
Gradually we encourage you to explore 1-2 days a week of an extended fasting window up to 16-18 hours and see how you feel. When you fast, your body is able to complete the appropriation cycle of elimination for a longer period truly aiding in daily detoxification to support your best health!
Your Next Steps!
Making these changes to your diet can have powerful effects on losing weight, burning fat, curbing your cravings and maximizing your metabolism. By incorporating these eating practices into your daily routine, you’ll be certain to supercharge your health and rejuvenate your energy!
If you’re looking for extra support on your health journey, we invite you to check out RISE Coaching with Chef Jenny, Sean and Dee! At Rise we weave in these metabolism essentials into the foundation of our nutrition program, and you’ll also get amazing weekly video workouts and mindset hacks to help you reach your goals.
The best part is we take a 360 approach to your well-being with the goal of renewing and recharging your body, mind and spirit. Our core focus at RISE is to change your habits to change your life – one simple step at a time!
There is still time to join us for an amazing 30 Day Live Coaching Experience! Simply click below to check out a sure-fire way to reinvigorate your health and well-being. We’d love to have you join us!