Everywhere you look there is some type of advertisement or talk about different diets, flat abs in 20 days, or lose 10 pounds in 10 days just to name a few and now that the new year is here you are going to see more. Gyms are going to be busier, health food stores are will see more clients coming through that door and McDonald’s may even lose a client or two (Ok, this is wishful thinking on my part).
Then in a couple of months doctors may see their patients more often due to injury or questions as to why they are not losing the weight or why it came back on. The gyms are going to see a decline in their membership, those health food stores aren’t as busy and guess what? Yep, McDonalds is saying “Hi” to some friends they lost in January, may even give them some free fries.
But those advertisement and promises will keep plaguing our social media, T.V., and magazines. Fad diets and workouts don’t set you up for a life of health, they don’t provide the tools for you to learn how to maintain and can even injure you. So what is a healthy way of losing weight and maintaining it?
Here are my top 4 tips for achieving a healthier you.
1. Are you mental? Mentally ready that is. Mindset plays a huge role in your ability to lose and maintain. So many will use their extra weight, injury, or disease to either keep people away or as a crutch. When you mentally decided that you are ready to take your life back (thanks Joe K. for stating this) is the moment that you start heading in the right direction. Set realistic goals, make small ones to work towards your larger one.
2. Go slow and low. You have to admit that our diets are not the best, those fries that McDonalds gave away are not a healthy vegetable, actually you have to question if they even are one.
“Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn't just about a "diet" or "program". - Center of Disease Control and Prevention
By implementing a caloric deficit of 500-1000 calories a day you should see a loss of 1 to 2 pounds. Slowly take out the processed, sugary, and loaded with fat foods to give your taste buds and mind a chance to adjust. I say your mind, because a lot of times there is an emotion attached to certain foods you consume. To find you deficit talk to your doctor, a nutritionist or you can even access a calculator online that can help. Here is one I like to use. http://www.acaloriecalculator.com/
3. Fit and Fab. Want to feel and look fit and fabulous inside and out? You need to include exercise into your day. Aim for at least 30 minutes 5 times a week, including cardio and strength into your routine. You will strengthen your heart, bones and muscles and should see a decrease in your blood pressure, sugar levels, cholesterol, and weight. I should mention that exercise will also help your mindset by reducing stress, helping you think better and improve your confidence. If you are new to working out, talk with your doctor and start off slow.
4. Have a backup. There are going to be times that you feel like you are taking one step forwards and two steps back. Have a backup plan, but also have a backup support. Don’t feel like you are alone in this, there are many others trying to do the same thing you are. Lean on them, use them for support by talking with them. If you don’t have the support through family and friends, find it within groups, therapist, and yes even social media.
A healthier you is not going to happen overnight. Think about it, where you are right now didn’t. Take the time, stop looking for the quick fixes and focus on ways that will last you a lifetime.
References: Losing Weight. Available online. http://www.cdc.gov/healthyweight/losing_weight/index.html
Hi guys!! Welcome to my thoughts and just some health information that I hope you can use! Let me just state this now. I am not a writer, English major, or even a blogger, so there will be mistakes in here.
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