For those of you who are new to my blog, here are some quick tips that will get you caught up to date along with my normal readers.
7 Keys to Loosing Weight, and Keeping it off
- Food Pyramid (myfoodpyramid.gov)
*If you want to loose weight, don’t go on diet, don’t cut back on carbs. Google the food pyramid or get one from a reputable company like USDA and use it. The food pyramid is the perfect guide for how you should eat. (7-10 servings of whole grains, 2-5 servings of vegetables, 2-3 servings of fruit, ect). It may sound elementary, but trust me, it works!
- Proportions
*Another important key to weight loss is proportions. You should eat 5-6 small meals a day and around 2,000 calories a day based on your age and weight this number will vary. Therefore if according to your weight you should have 1,700 calories p.day. Divide that by 6 and that’s how many calories each meal should have to loose, then there is a slightly higher number calorie intake to maintain weight loss.
- Balance
*Eating a bowl of fiber one cereal, a banana and wheat bread for breakfast is fine and great. BUT if you don’t have any vegetables the whole day, or poultry, or foods from other food groups, that breakfast meant a hill of beans. I created the 2-2 rule: Don’t have something of the same food group more than 2 times p. day. Only two times per day have dairy. (For example: Milk in cereal for breakfast, midnight snack of yogart). It’s easy to remember!
- Water
*I was wondering why I was only loosing 2lbs p. month. I started drinking 5 16.9 bottles of water p.day and started consistently loosing 1lb a wk. Water makes you full, flushes you out, and you NEED water!! It’s not just about some weight loss trick. Honestly, the first week I forced the water down. By week two I felt more thirsty. By week 3 it was a habbit. By week 4 I was downing 5 sometimes 6 bottles! Force it first, then it’ll become a habit!
- Timing
*Eating every 2-3 hours is key. Eat within the first 30 min of waking up, within 45min-1hr of exercise, and if you really need, a midnight snack within 45min of sleep.
- Exercise
*I’ve read that you need at least 3-5 days of 20min exercise a day. I think that’s false. In my opinin 3-5days 1hr. Beginners- 3 days 1hr, Intermediate- 4 days 1hr, Advanced- 5 days 1hr or more.
- Make It A Lifestyle
*This in my opinion is most important. I get so sick of people talking about the Carb Diet, about this and that diet. And although those may work, (temporarily) switching to a healthy eating lifestyles will last forever. It’s beyond weight loss. Its beyond being a size 6. Food is a remedy and will either kill you or save you. Exercise is the energy you need for life. When you change your lifestyle you will feel so much better. More energy, less stress, lighter periods, better skin, better digestion, longer and stronger hair and nails, and most importantly longer health. If your young this may not seem important. If your older it may be a mandatory lifestyle switch to save you, but regardless age, race, color, whatever, when you switch your lifestyle I garuntee you’ll be a happier healthier you! J
Exercise Where Do I Begin (6 Key Tips)
These tips or for begginners or people getting back on track. I hear so many people “Yeah I need to start workin out blah blah.” That day adds to a week, which adds to weeks then months. Do it now. When you make a change, change starts to happen. Maybe not on the scale first, but at least having the mental willpower to begin is key. DO NOT WAIT!
1. What do you like?
Brainstorm some gyms, activities, ymcas in your town you would like to join. Do you like cycling, buy a bike, like running, get some shoes, swimming, take lessons, zumba, join fitness fusion. The idea is to pick an activity THAT INVOLVES OTHER PEOPLE!! (Please join some kind of team, gym, or group or else you will give up). Find something you like to do. Stick with it, then switch It up when bored.
2. How much should I do?
For those beginning I suggest starting with 3days p week, 1hr. Every 6wks you see or feel a change. And after 6 weeks you should start feeling like going to 1.5hrs or 4 days and 1hr or 4days and 1.5 hrs and so forth.
3. Are you sweating?
Don’t just exercise to say you did. Actually sweat. Buy a pedometer or something. Make sure you feel it please!!
4. Am I equipped?
When I bought new gym clothes in December I felt so much more motivated to exercise. If your doing boxing, get the gloves, dancing, get the shoes ect. Be prepared and dress the part!
5. Switch it up!!!! Please!!
When it comes to abs, you want to switch it up every 2wks. But remember the every 6 wk rule. If you can run a mile in 7 min for 3 wks. Try running that mile on an incline after week 3. Do some new swim strokes, walk with 5lbs on the tredmill. Add the swiss ball or medicine ball or resistance band to your strength training. Don’t let your body get used to what your doing. You have to change to see change!!!
6. BREATHE
When you exercise breathing makes a HUGE difference!
