‘Tis the season of resolutions and goal-setting! Have you added weight loss yet again to your January To-Do List?
If you are like so many of us, yes, you have and by February 1st, you’re ready to give up….yet again. Weight loss is not about fad diets or magic pills. It’s simply about Intake and Output–what you take in and what you put out.
I’m here to help you! Here are some practical guidelines to help you decrease your calories, burn more calories and lose the weight you want to lose.
1. Drink Water-Just do it. Flavor it, camouflage it, whatever to it, but your body is approximately 60% water for a reason. Replenish it with this vital liquid. And there are zero calories in water—Hallelujah!
2. Don’t drink sodas–they are high calorie, high sugar, high sodium….even diet…..yes, diet. Diet sodas are typically sweetened with an artificial sweetener which renders its on consequences.
3. Pack your lunch–fast food is a killer-even if you have healthier choices from which to choose. Be in constant control of what you eat by being prepared with something from your own kitchen that you know is good for you. With the average fast food meal costing around $8 you’re bank account will also thank you.
4. Don’t overstuff yourself–when you’re full, stop eating. I know we were taught to ‘clean our plate’, but too much of this mindset has led to childhood, teenage and adult obesity. Use a salad plate instead of a dinner plate for portion control and stop before you have to loosen your pants.
5. Eat several, small meals a day–I speak from experience when I tell you that this really, really helped me!
*When we eat three large meals a day, we tend to overstuff ourselves, stretch our stomach (which only allows it to hold more), and end up feeling bloated and blah.
*Eating smaller meals throughout the day keeps something in our belly at all time (which keeps us feeling more satisfied and preventing us from overeating) as well as, keeping our stomach size to where its supposed to be (about the size of one to two fists).
*Eating smaller meals throughout the day also boosts our metabolism!
6. Eat healthy snacks and sweets–only fill your pantry with the good stuff and make it easier on yourself to make better choices
*A few snack options include: fruit, plain popcorn, fresh veggies, almonds, Greek yogurt, wheat crackers and hummus, string cheese, pretzels, raisins or peanut butter. You can see other snack choices on my Pinterest Healthy Eating Board.
[Tweet “Practical, everyday tips to help you lose weight.”]
1. Get outdoors-play or walk several times a week for at least 20 minutes. If walking is new and difficult for you, then start slow…walk to the end of your driveway, walk to the next light pole, walk five minutes–whatever works for you–and build up your distance and/or time each week. The important thing is that you’re not sitting on the couch or at the kitchen table—get outside!
2. Join a gym or the Y–if support and routine is what you need, then by all means do it. If knowing you’ve paid or paying for a gym membership gets you motivated then go for it.
*Exercising at a gym gives you the opportunity to go at any time throughout the day or even late night, provides trainers to guide you and social networking and friendships as you do it.
3. Do at in-home workout–I prefer working out at my own pace in the privacy of my own home. If this makes you more comfortable, then give it a try. Again, start slow and work your way up. Don’t think you can just load that DVD for the first time and workout for an hour. You will get frustrated and disappointed! Go slow at your own pace, but don’t give up.
4. Have a plan-konw what you’re going to do the day before you do it. Soldiers don’t go into battle without an intensive plan and neither should you….this is a battle against fat and I want you to win and I hope you want you to win too!
5. Don’t give up–it takes 21 days to build a habit and only three days to sabotage it. Do something healthy for 21 days and then make your decision about whether or not to keep going. Remember also that Rome wasn’t built in a day and neither will you become a supermodel in a day, either. Slow and steady wins the race.
I’d love to hear your New Year’s Plans and Resolutions are! Let’s keep each other accountable!
And just for fun, here are a couple more Instagram images I took at the horse barn.
You can find me on Instagram @ samantha_themoreirun!
Great tips! I try to follow all, but I have a hard time eating smaller meals/snacking while I’m at work during a 12 hour shift since we never know when we’ll be able to get out for our next meal (I’m an RN and I work in the NICU). My goal for this year is to pack healthier alternatives and maybe pack some snacks in my pocket.