Ever wonder how to lose weight or maintain your weight while remaining healthy?
Most of the time, when we think about losing weight, it’s right before a major vacation where we’ll be in a swimsuit or when we have to fit into a special outfit for an occasion like a wedding or a school reunion or a job interview. Usually, when we think about losing weight, it’s when we have a looming deadline and we need to drop pounds fast.
But healthy weight loss isn’t something that happens over a weekend, and often those who shed pounds quickly by extreme measures have a difficult time managing their weight after the fact. But here at Sunwarrior, we are all about the healthy process, which is why we create products that allow you to either lose or maintain weight in a healthy way. One of those amazing products is our Classic Plus. The brown rice has a thermic, or fat-burning, effect. The thermic effect means a boosted metabolism, which means your body will burn more calories in its resting state.
Brown rice is one of the most digestible protein sources you’ll find. Classic Plus protein kicks nutrition up a notch with 5 powerful superfood sources. It is gentle on digestion and includes plenty of potent BCAAs and essential amino acids, natural fiber, vitamins, and minerals.
Knowing that great nutrition is just the beginning of weight loss and weight management, we decided to take a look at other steps that can be taken to look and feel like your best you.
The National Weight Control Registry found some commonalities between all of those who managed to get—and keep—their weight right where they wanted it. And after reviewing the results of these studies, we realized there is a lot to celebrate in those findings because the guidelines given are manageable and achievable. We were so excited about what we found that we knew we had to share a few of those steps.
Lean Muscle
Did you know that building lean muscle can help you to elevate your metabolism? Studies show that a pound of muscle while at rest burns approximately 6 calories a day, which is three times more than a pound of fat. The loss of muscle mass that happens as we age likely accounts for the slower metabolism. But strength training can help to maintain muscle mass, which maintains metabolism, which maintains weight. Sunwarrior’s Classic Plus protein helps build lean muscle mass due to the essential amino acids and BCAAs.
Eat Breakfast
78% of those who participated in the National Weight Control Registry eat breakfast every day. That’s a trend that’s pretty hard to ignore. When they say that breakfast is the most important part of the day, it’s because that time of day is where your body is requiring nutrition to be mentally and physically alert. But what you eat for breakfast matters as much as if you eat. A breakfast that is high in fat and sugar I less likely to benefit you and more likely to cause damage. Having a breakfast shake or smoothie that is full of vital nutrients without all the things that hurt the body.
Make Small Shifts
Huge changes in both diet and routine can be overwhelming and can set you up to fail. Micro shifts are easier to implement and manage. One good decision leads to another. And another. And another. One step at a time.
Exercise Often
A walk here, five minutes of jumping jacks there add up. Do it often. Every day, find moments to get up from your desk or couch and move your body, even if it’s just for a minute. Have a mini dance party in your kitchen with the kids or grandkids or your dog or cat. The National Weight Control Registry states that 94% of those who participated increased their physical activity, with the most frequently reported form of exercise being walking. Whatever form of exercise you choose to do, set an alarm that goes off every two hours during the day to remind you to get up and actually do it. Those little alarms and timers help us to be accountable to ourselves.
Always Avoid the Absolutes
So okay, that was a little tongue-in-cheek, but seriously, words like always and never and must should probably be avoided. A little flexibility and moderation make life the fun, spontaneous ride that it is. Moderation is the key, so you can have the foods you love, but perhaps substitute some of the ingredients in that wonderful dessert, and cut a smaller slice of that cake or pie.
The Takeaway
Big benefits can come from even small amounts of weight loss. Even taking 5% off of your total weight can offer health benefits such as improvements in blood sugar levels, cardiovascular health, cholesterol levels, and more (this is for those who are overweight. If you are already in a healthy weight range, then look at maintaining, not losing).
And because we believe you should be able to have your cake and eat it too, and to help you see that small shifts (like those you will find in this recipe) are totally possible, we are treating you to the vegan chocolate cake recipe below complete with healthier substitutions written by one of our Sunwarriors.
Vegan Chocolate Cake
Recipe By Melissa Bennion
Hey everyone! A healthy chocolate cake, did you say? Sign me up! Cake is my all-time favorite thing to eat. So when it’s healthy, that’s even better! This cake is fantastic for birthdays with a coconut cream or cashew frosting or all by itself. It is very moist and doesn’t really need much.
The whole wheat flour is loaded with fiber and protein. The coconut oil will help increase your HDL (healthy cholesterol). Cocoa helps lower high blood pressure and can have antioxidant capacity. And the Classic Plus protein is full of nutrition. Applesauce is used in this recipe to help keep the cake moist.
Ingredients
- 1 cup whole wheat flour or gluten-free flour
- ½ cup all-purpose flour or gluten-free flour
- 1 scoop Sunwarrior chocolate Classic Plus protein
- ½ cup Sunwarrior Cocoa
- 1 ½ teaspoon baking soda
- ¼ teaspoon baking powder
- 4 flax eggs*
- 1 cup agave nectar
- 1 teaspoon vanilla
- ½ cup coconut oil
- 1 cup applesauce
- 1 ⅔ cups water
Directions
Sift flours, protein, cocoa, baking soda, and baking powder together in a bowl. Mix eggs, agave, vanilla, oil, applesauce, and water in another bowl. Pour wet ingredients into the dry and mix well. Pour into two 9 inch baking pans and bake at 350 degrees for 25 to 30 mins or until done. Cool in pans for 10 mins then turn over on to rack to completey cool.
*Flax Eggs: Mix 1 tablespoon ground flaxseed and 2 ½ tablespoons hot water. Let sit for 2 to 3 mins. Makes one flax egg.
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