Small Steps to Weight Loss Tips: Day 30

On Day 30, let’s evaluate your bedtime routine. Are you routinely getting 7-8 hours of quality sleep every night? If not, you could be hurting your weight loss efforts.

When you are sleep deprived, your body makes less of the hormone Leptin, which is the hormone that tells you to stop eating. So if you are routinely overeating, it could be in response to decrease in Leptin levels as a result of lack of sleep.

If you are having problems getting adequate sleep, check out these healthy sleep tips from the National Sleep Foundation.

In addition to hurting your weight loss efforts, you will not be able to function and enjoy life to its fullest if you are not getting adequate sleep and rest. Each day is precious; make sure that you recharge those batteries every day so that you stay alert and ready to handle challenges with grace and creativity.

Now, we’ll complete our weight loss routine by adding the steps to your bedtime routine, which helps you start tomorrow off right:

Morning Routine

• Drink 1 glass (16 oz) of water
• Take your multivitamin and Omega 3 supplement
• Do 10 minutes of stretching before shower
• Eat breakfast with protein
• Practice portion patrol
• Practice mindful eating

Mid-Morning Routine

• Drink 1 cup of green tea with lemon
• Eat a high fiber fruit or protein snack
• Practice portion patrol
• Practice mindful eating
• Do 10 minutes of desk, commuter, or other strength-building exercise

Midday Routine

• Drink 1 glass (16 oz) of water
• Eat a balanced lunch (1 serving of protein, starch, and vegetables each)
• Practice portion patrol
• Practice mindful eating
• Do 10 minutes of HIIT exercise

Afternoon Routine

• Drink 1 cup of green tea with lemon
• Eat a high fiber fruit or protein snack
• Practice portion patrol
• Practice mindful eating

Evening Routine

• Drink 1 glass (16 oz) of water
• Eat a veggie-rich dinner (1 serving of protein, 3 servings of vegetables)
• Practice portion patrol
• Practice mindful eating
• Do 10 minutes of HIIT exercise

Bedtime Routine

• Place 1 glass (16 oz) of water and your vitamins bedside for morning
• Get 7-8 hours of sleep each night

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