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Who wants some weight-loss tips from Wonder Woman?

I am down to 111lbs from the 128lbs I was this time last year. This is HUGE for me…..and I am trying to figure out the most effective way to keep the weight off through the holidays.

I already workout 20 hours/week and exercise no longer makes a difference when it comes down to my weight. Nutrition is key. I am a huge fan of the “Paleo Diet” and not so cheerful of  the “Lean Gains” Plan (yet I recognize it’s benefits and feel it’s results). Lean Gains has only worked for me because I have chosen to stick to paleo-based foods during feasting time and because personal and holiday stress has wiped out my appetite, making it the ideal time of year for me to fast. I am not sticking to any single diet in it’s entirety, but I have found a way to combine 2 of the most recent diet trends in a way that is currently working for me and I would love to share my plan with you!

I am almost 100% Paleo and I am performing a modest amount of fasting, but decided to break up my fasting into 2 separate 6-8 hour intervals. It’s working for me so far! My energy is up, my appetite is down, and I have dropped below my competition weight that I usually have to diet 3 months for and dehydrate myself for 24 hours to achieve! This is how I am doing it:

12AM-6:15AM: Sleep/Fast 1

6:15AM-7:15AM (early AM worker outer plan): Greens Drink.

• Recipe Link:  https://laurenkern.com/?portfolio=cant-seem-to-eat-enough-vegetables-try-drinking-them
• I have recently added 1 serving of apple cider vinegar to this recipe

12PM-2PM Weight-lifting (1 hour) and stair-master split pre and post-lifting (1 hour total) on an empty stomach (sipping on 10-20 grams of BCAA throughout)

2PM: Meal 1:

• 4 hard-boiled egg whites (preferred, since I am trying hard to ditch dairy)
• OR
• 1 130-calorie whey protein shake mixed with water

4-5PM: Meal 2:

• 5 Oz Chicken breast combined with
• 5 oz roasted veggies is my preferred option….once again, I am trying to ditch dairy (eggplant, zucchini, red bell pepper, sweet onion, fresh rosemary, salt, and pepper,)
• 1 serving balsamic vinegar
• OR
• 5 Oz Chicken breast 5 Oz Chicken breast combined with
• 5 oz raw broccoli dipped into 1-2 servings Reduced Guilt Spinach/Kale Greek Yogurt Dip (available at Trader Joe’s)

Wait 3 hours

7-8PM: Meal 3:

• 5 Oz Chicken breast combined with
• 5 oz roasted veggies (eggplant, zucchini, red bell pepper, sweet onion, fresh rosemary, salt, and pepper,)
• 1 serving balsamic vinegar

9-10PM: Meal 4 (optional….I just happen to stay up late and need the energy to do so):

• 1 Apple, thinly sliced, and sprinkled with cinnamon and 1 tsp. Truvia (preferred option)
• OR
• 8 oz plain non-fat Greek yogurt mixed with 1 serving of PB2

My “normal” starting weight 2 months ago was 120lbs. After sticking to this plan and achieving 112lbs, my weight has not fluctuated above 113lbs, even in spite of my massive Thanksgiving feasting (I did workout for at least 1 hour every day and maintained my morning fasting rituals throughout my travels).

In order to avoid gaining weight this Thanksgiving, I followed my intended plan:

• woke up at 4AM Thanksgiving morning. Had a greens drink around 4:45 and headed to the airport
• arrived in Salt Lake City, Utah around 9AM
• Hit the gym at 10AM on an empty stomach, warmed up on the treadmill for 3 minutes at 3 mph, jogged at 5.5 mph for 35 minutes, and cooled down for 7 minutes at 3 mph.
• Drank 1 gallon of water before dinner (to decrease my appetite and allow any food I did eat to digest with out discomfort)
•  Fasted until dinner time
• ATE UNTIL I COULDN’T MOVE
• Hit my treadmill routine again first thing the morning after Thanksgiving (on an empty tummy, of course)
• Hit the black Friday sales, duh!

My plan worked! I maintained my weight, despite eating myself into a sleeping coma 3 nights in a row! I will be sticking to this plan through Christmas and New Years.

My best exercise recommendation is to hit a combination of weights and cardio for a total of 5 hours (minimum) this week and every week forever. I hope that by hitting my New Years weight-loss goals early this year and providing you with my plan can better help you to maintain and achieve your holiday weight-loss goals while avoiding under-exercising and over-eating.

Happy Holidays to all! And Don’t forget to fast and get fit before you feast!