Sometimes simple tips and steps can add up to big weight loss or
fitness gains! Implement several of these tips to start achieving the
results you want!
1. Concentrate on nutrition - Especially if you
are just trying to get back in shape. Concentrate on cleaning up your
nutrition first! 75% of weight loss happens in the kitchen, the
remaining 25% happens in the gym!
2. Realistic subgoals are key -
While your overall goal could be big, it will take time to achieve.
Small goals or subgoals are attainable in a shorter time-frame, giving
you the goal attaining satisfaction you crave! For example: if your
overall goal is to lose 25 lbs, have subgoals of losing 3 pounds in a
week and losing 10 pounds in a month. Check those bad-boys off as you
attain them one-by-one; instant satisfaction and motivation!
3.
Log your exercise days - Have a monthly calendar and every time you miss
a day, shade that square bright red. Three glaringly red days in a row
will tell you to get your butt in gear! Don't get three strikes!
4.
Eat on a smaller plate - Using smaller plates can cut down on your
total caloric consumption! Recent research found that large packaging
and dish size can lead to overeating even if the food didn't necessarily
taste good!
5. Make your workouts cost you! - Really can't get
motivated? Make it hurt your wallet if you miss a workout. Accomplish
this by either hiring a trainer, paid class, hiring a workout
consultant, or online training. This will make you get that workout in;
no one wants to waste money!
6. Workout for the endorphin rush -
Sometimes the best motivation is to just workout to feel better directly
after the workout! The endorphin rush that accompanies an intense
workout can produce an overall sense of well-being that can be a great
stress reliever.
7. Stay off the scale - Some people get too
discouraged when the scale doesn't budge quickly. Weigh yourself once a
week and write those numbers down and plot them on Excel. The long-term
progression of your weight can be very motivational.
8. Off days
don't equal binge days - If you aren't exercising that day due to
recovery, you still need to maintain your normal healthy eating
schedule. Just because you aren't exercising doesn't mean a box of
cookies is fair game!
9. Concentrate on your workout - At the gym,
pop in your headphones, crank it up, and concentrate on your
high-intensity workout! Getting the workout in and over will keep your
heart rate elevated throughout the process and you burning more
calories!
10. Write down what you eat for an entire week - You
will see how unhealthy/healthy you have been or how much you've eaten.
When you become conscious of your consumption you have a better chance
of controlling it!
11. Chew your food more - Chewing your food
longer will not only aid in the digestive process but it can also help
you feel fuller quicker. People that chew their food longer actually
consume less overall calories!
12. Drop the guilt - Don't feel guilty if you miss a workout or
over-eat. Guilt only leads to feeling sorry for yourself or depression
which can lead to even more over-eating. Miss a workout, just go the
next day!
13. Steer away from the artificial sweetener mindset -
Just because you are consuming diet soda or sugar-free cookies doesn't
give you free rein to binge on something else. There are a bunch of
carbs and other things that can add to your waistline in these
sugar-free products.
14. Walk at least 45 minutes a day -
Seriously that's a great place to start! Walking 45 minutes a day,
compared to a sedentary lifestyle, can have massive effects! It can also
help build your stamina until you are ready for more taxing forms of
exercise!
15. After weight loss, get rid of all of your "fat
clothes" - You shouldn't need them again right? Getting rid of your
cloths will tell you there is no going back and it will cost you a new
wardrobe if you do; set that mantra!
16. Keep your guilty pleasure
- You must keep the things you love in your diet in order for it to be
sustainable. Just try to cut its consumption down by half! That's a lot
of calories if you were consuming it daily!
17. Superset,
superset, superset - To increase workout intensity, speed up your
workout, and induce muscle growth, superset your exercises. This means
performing two exercises back to back (usually work opposing muscle
groups) with little to no rest between sets.
18. Need a drink?
Grab some wine - New research is indicating that people who drink a
glass or two of wine a day were more likely to maintain a healthy weight
than those who do not! I'm not saying to slam the whole bottle, but a
glass will not hurt you!
19. Hit up the kids menu if going out -
Not only is it cheaper, there are also less calories in the reduced
portion size. How many times have you ordered a normal meal and overate?
The kids portion might be the idea size for you!
20. Vegetables
are key - I harp on vegetables because they really are the key to weight
loss. What other food can you consume a ton of for so little calories?
Their fiber, nutrient, protein... etc content are amazing for you. You
can consume an astonishing amount of veggies for as little as 100
calories!
21. Black coffee - Coffee is ok, I got to have my caffeine in the
morning or else I'm zombie-esque. The problem occurs when people add
hundreds of calories to their coffee with sugar and creamer! Stick to
black coffee!
22. Selfies work! - Take photos (front and side
view) before you begin your exercise program or today if you already
have started one! When you think about quitting, take a look at your
progression photos! Maybe you will notice that your midsection is
slimmer, providing you with instant motivation to continue the process.
23.
No food is off limits! - When you take away a food completely,
especially one you love, it will only lead to a binge eating episode.
Try cutting the consumption in half for a few weeks and slowly wean
yourself off from there!
24. Green Face - Got this from Jonathan
Goodman of the PTDC. Basically it means to mostly eat foods that are
green (or vegetables) and things that once had a face (or other high
quality protein). This simple rule can help you plan your meals and keep
you eating healthier!
25. Half of your meal should be veggies - A
tip I borrowed from Jonathan Bailor, try to divide your plate to where
half your plate is non-starchy vegetables! You will eat more for fewer
calories!
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