Where to start….
Ok, so you have decided that you want to make a change, now
what! First of all, congratulations on
deciding to make a change. I am always
encouraged by those who are willing to do something to improve their own
lives. Keep in mind it is a
journey. It will take time, so stay off
the scale, do not expect immediate results in your weight loss and be
patient. You are making life long
changes. Always know that quick fixes
are short term and are not sustainable for the rest of your life.
For me, I started by making a few small changes, it is very
hard to change everything at once, that creates frustration and disappointment. Who wants to go from eating all the bad stuff
to only eating the good stuff all in the first week! Small changes that are easy to keep will
encourage you to make much larger changes as you progress.
I would suggest two initial changes to start. First, drink water; give up the sodas, juice
packs, kool aid, and anything with sugar or other additives. Do not drink your calories, it will not
satisfy you and only makes you crave more food.
If you cannot give it all up at once, then change something. Drinking water will help to cleanse your body;
this will satisfy your thirst and not add empty calories to your waistline!
Next, I would eat lots of fruit, especially for breakfast
and mid-day snacks. Never start your day
with a heavy breakfast that will slow you down.
Fruit is best eaten by itself. If
you eat it with other foods, it will not digest properly. You can mix different fruits together, just do
not add cereal, bread, eggs or anything that is not fruit. This will help your body get off to a good
start.
Other changes can include the following options:
Eat smaller meals
Limit deserts & sweets
Reduce or eliminate fried foods
Limit meat consumption
Reduce packaged foods like crackers, sweets, or snacks, just
remember you won’t find any health food in a convenience store.
When you eat better you will eat less becasue you are proviing the body with the nutrition it needs. I never skip meals and I do not go hungry. If you do, then your body will do everything it can to hold on to the fat becasue it does not knwo when you will eat again.
When you eat better you will eat less becasue you are proviing the body with the nutrition it needs. I never skip meals and I do not go hungry. If you do, then your body will do everything it can to hold on to the fat becasue it does not knwo when you will eat again.
To help get you going you also need to start moving, while
exercise helps with weight loss it will not make up for a bad diet. Start with running, walking, biking,
rollerblading or anything that will help you sweat! If you are not sweating then you are not
raising your heart rate up to a point to work out aerobically. While lifting weights is ok, it will not help
you lose fat as well as aerobic activity will.
You MUST exercise 20-40 minutes at a constant rate. Be careful not to go out to hard, you never
want to be in a state of huffing and puffing.
If you are, then it means you are working out anaerobically and you are
not helping yourself. Anaerobic activity
is useful for gaining speed but it is a short-term exercise. Start with aerobics – just go get your sweat
on!
The benefit of small, slow change is you will start to feel
the results in about a week and it will actually help you do more. As you feel better, you will become motivated
to do more, trust me on this. If you go
all out and overdo it then you will quit from exhaustion or injury.
Good luck!
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