How To Tweak The 21 Day Fix If You’re Not Seeing Progress
First of all, I don’t recommend making any changes until you’ve done two full rounds of the program.
This allows your body time to adjust to the workouts and to give your metabolism a reset.
Often women come into this program after trying diet after diet, many of which are low in calories. If you’ve been operating from a dieting mindset that fewer calories is the way to lose weight, it’s likely that your metabolism is sluggish and confused. Our bodies operate efficiently when they get the calories they need.
THINGS TO CONSIDER:
Your body is putting on muscle, so you’ll likely see inches lost before you see the scale go down. So make sure you’re tracking your measurements as well. You don’t need to take measurements or step on the scale every week.
At the beginning and end of your program is enough. It’s hard for many people when they step on the scale and don’t see the results they are expecting. It can really throw them off track, so put away your scale. Just trust the program, and know the results will come.
You’ll likely experience soreness the first few weeks on the program, and every time you increase your weights as well. This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen due to fluid retention.
This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program.
Make sure you’re drinking all of your water. Every function in your body, weight loss and muscle repair included, requires water.
TWEAKS YOU CAN MAKE: (Remember I would ONLY do this if you have completed 2 rounds of the fix and you are getting stuck.)
1) Eat your yellow (carbs) and purple (fruit) containers earlier in the day.
2) Eat fruits that are lower in sugar. Choose berries, apples, pears, peaches, cherries, plums, and oranges. Limit bananas, watermelon, mango, pineapple, dates, and dried fruit.
3) Consider eliminating dairy. Dairy causes inflammation in many people and they don’t even realize it.
4) Replace one of your yellow containers with another red or green container.
5) Make sure you always have a protein (red) and healthy fat (tsp., blue, or orange) with every yellow container. This will change the speed at which your body assimilates the sugar into your bloodstream.
6) Try to avoid eating fruit (purple) alone. Add some healthy fat or protein.
7) Don’t go to bed hungry. Save one of your red containers to eat as an after dinner snack.
8) Make sure you’re eating all of the healthy fats (tsps.) that you’re allowed. Healthy fats speed up the weight-loss process.
Our bodies need dietary fat—particularly healthy oils—in order to lose weight and function properly. The right kinds of fats and oils help quash hunger, maximize your metabolism, and speed nutrients through your body. Healthy monounsaturated fats like olive oil can actually help the body to burn calories. Extra virgin olive oil may also increase blood levels of serotonin, a hormone associated with satiety. Plus, olive oil is also loaded with polyphenols, antioxidants that help battle many diseases such as cancer, osteoporosis and brain deterioration. (article source)
Avocado contains metabolism-enhancing monounsaturated fat. But that’s not all. Each one is also packed with fiber and free-radical-killing antioxidants. Free radicals are destructive rogue oxygen molecules—natural byproducts of metabolism—that trigger various chain reactions in the body that destroy cells and DNA, causing all kinds of health problems. Antioxidants in fresh fruits and vegetables can help neutralize some free radicals, but they can’t reach the mitochondria—base camp for the free radical army. And that’s a problem; when your mitochondria aren’t working properly, your metabolism runs less efficiently. Enter: Avocado. New research conducted in Mexico found that monounsaturated-rich oil pressed from the fruit can help mitochondria survive attack. Researchers say the results jive with low-disease rates in Mediterranean countries where olive oil—nutritionally similar to the avocado—is a diet staple. (article source)
10) In each of the food lists, the foods are listed in order of how healthy they are for your body. So, pick foods toward the top of the list most of the time.
11) Make sure you’re not just going through the motions when you exercise. Boosting intensity can increase fat loss, so push yourself. If you’re modifying, try the full exercise for a few seconds before lowering down to the modification.
12) You should be slightly sore after each workout. If you’re not, consider increasing the size of weights you’re using.
13) Avoid processed foods. If you’ve let some processed foods slip in, this can really halt your progress. Make sure you’re eating foods as close to their natural form as possible. Brown rice, steel-cut oats, wholegrain bread, whole fruits, fresh vegetables, etc.
14) Be wary of using a lot of canned foods. They always have extra sodium which can affect water retention.
15) CHEW your food. You miss out on a lot of nutrients and make digestion hard on your body when you don’t adequately chew your food. Put your fork down between bites and focus on enjoying, and thoroughly chewing, each bite.