3 Easy Changes to help you lose weight fast

Hey everyone! 

Im going to share with you the 3 easy ways you can lose weight. These 3 tips are instant changes you can make in your diet that require no thought! 

• 1. Drink more water

I'm sure you all have heard this so many times before, but I cannot stress how important it is to drink water. 

Many times when you think you are hungry, your body is actually thirsty! 

Next time you feel like you are hungry, instead of reaching for a snack, pour yourself a nice cold glass of water. 

Studies have shown that if you drink 2 glasses of water before a meal you will eat less throughout the meal. 

If you are not a huge fan of water, here is a great tip: 

Add fruits and veggies into your water! 

Refreshing Fruit/Veggies Water

The fruit and veggies will steep into the water, and give you a cool and refreshing drink perfect for summer. 

I always keep frozen fruit in my house: strawberries, blueberries, and berry blends

So all you have to do is add a few frozen (i prefer frozen because it acts like ice) or your favorite fresh fruit then feel free to add veggies or herbs! Here are some of my favorite combinations: 

-Cantaloupe and Cucumbers 

-Strawberries and silantro 

-Lemons and Mint leaves

Feel free to test out your own combinations, we would love to hear what you come up with!

• 2. Watch your peanut butter! 

Ok so I'm going to be honest, at one point this year I was seriously addicted to peanut butter. There is nothing wrong with getting healthy fats, however nuts are extremely dense in calories, and if your not careful, it is very easy to overdo it. One spoon becomes two and then gets out of control from there. I forced myself to give it up because I just didn't have the self control. 

I knew there must be a way to not cut it completely out of my diet. 

The key here is portion control. I would prepackage myself 15 almonds that I would eat at night. This is seriously the best tip of advice I can give you all! If there is a trigger food (like peanut butter is for me), be honest with yourself, and find a way to portion it out. 

Also I find that if I am on the go and traveling, I love to pack Emerald 100 calorie packs of almonds. They come in a variety of flavors such as natural, coco roast (my favorite), smoked, even different nuts, and with only 1 gram of sugar and 9 grams of fat they will not break your diet. 

They are great if you want a simple and fool proof way to stick to a small portion size without depriving yourself of healthy fats! 

Kate approved mustard



Sriracha = best stuff ever

• 3. Add spices to your foods

I have found that if I feel I am extremely hungry, I will add hot sauce, cayenne pepper, or sriracha sause to my chicken, eggs, and fish (or whenever I can!). Spicy foods will not only boost your metabolism, they will also make you feel full a lot quicker! 

If you are not a fan of spicy, try using mustard instead of ketchup. Studies have shown that mustard helps to make you feel satiated quicker. 

 Mint leaves from my mama's garden

Or if your not a fan of spicy foods or mustard, try incorporating mint after your meals. 

You can do this by eating mint leaves, making mint tea, making mint water (as shown above), chew on a piece of mint gum, breath mint, or even  simply BRUSH YOUR TEETH. Studies have shown that both mustard and mint will help tell your brain that you are full. 

I hope this 3 instant changes will help you like they helped me! 

Learn more about us by checking out our website: http://nateandkatefitness.weebly.com/ 

Send us your questions and feedback there! 

Till Next week, 

-Kate