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 cloths" - 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 great, 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!
Get more at-home fitness and nutritional advice to crush your goals by visiting Always Active Athletics where you will find your #1 source for at-home fitness!
Article Source: http://EzineArticles.com/?expert=J._R._Anderson
0 comments:
Post a Comment