We've all been there.
You look in the mirror and realize that you aren't happy with how you look, with how you feel, and with the way you are taking care of your body. So, you tell yourself that you need to make some changes and start being healthier. This might end in a google search, where you find that everyone and their mother seems to say that they have the ONE AND ONLY way the lose weight. This post says to get rid of carbs, that post says to go high carb low fat, and this one says you need to be cut out animal products all together, while another says the best way to lose weight is to drink spicy lemonade for a month.
I could go on and on about how and why all of these ways are bad for you body in some way or another, but that is whole series of blog posts in and of itself!
So, take a step back.
Take a deep breath!!
It's only overwhelming if you make it. I have broken it down for you into a few, simple steps. But before we start, I must warn you that these steps are aimed towards building a healthy, maintainable lifestyle, not a fast way to drop a dress size, not some crazy insane week long fasting method. This is for those who are looking to make lifelong habits of health. Okay, you can continue now!
You look in the mirror and realize that you aren't happy with how you look, with how you feel, and with the way you are taking care of your body. So, you tell yourself that you need to make some changes and start being healthier. This might end in a google search, where you find that everyone and their mother seems to say that they have the ONE AND ONLY way the lose weight. This post says to get rid of carbs, that post says to go high carb low fat, and this one says you need to be cut out animal products all together, while another says the best way to lose weight is to drink spicy lemonade for a month.
I could go on and on about how and why all of these ways are bad for you body in some way or another, but that is whole series of blog posts in and of itself!
So, take a step back.
Take a deep breath!!
It's only overwhelming if you make it. I have broken it down for you into a few, simple steps. But before we start, I must warn you that these steps are aimed towards building a healthy, maintainable lifestyle, not a fast way to drop a dress size, not some crazy insane week long fasting method. This is for those who are looking to make lifelong habits of health. Okay, you can continue now!
Step 1: Commit to a Change
The first step to change is deciding that you want it.
You have to be ready to make some changes.
You have to be ready to pushing yourself.
You need to be ready to make some sacrifices.
You have to be ready to make your health a PRIORITY in your life!
It will be worth it, but for now you have to be okay with making some uncomfortable changes so that one day they will be simply habitual!
Step 2: Make a plan
If you fail to plan, you are planning to fail.
You need a plan and a schedule that works with your lifestyle, fits around other obligations and most of all, is something that is convenient for you.
Lets talk about the two things that you need to be consistent with if you want to see actual change: your fitness habits and your eating habits.
Let's start with your fitness habits.
It's pretty simple actually, if you want to be healthy, happy, and in better shape than you are currently, you need to find a workout plan or program that you will actually follow and do.
Not everyone likes to get up and go run 10 miles a day. I know for sure that I am NOT a runner! I don't mind a short jog, but I would rather be lifting heavy or doing yoga than running. Some people can run for DAYS and cringe at the thought of picking up a dumbell.
You need to try a few things out and find something that you enjoy!
A lot if us are busy people, who don't have time to go to the gym at all during the week. There are dozens of body weight programs that can be done in 30 minutes or less, in your living room.
Just find SOMETHING that you can commit do doing, and that you at least somewhat enjoy!
Okay, eating habits!
It is not easy to be on a strict diet. It's not fun. It's not practical and it's not convenient at all!
A rule that I like to stick to is: Eat clean 80% of the time, and save 20% for some cheats.
Allowing indulgence in moderation can actually keep you on track with a balanced diet instead of making you feel like your being punished with boring foods.
Whether you would like to think so or not, you know at least something about healthy foods. If you had to choose between an apple and a bag of chips you would know that the apple is probably a better choice. A simple rule that I like to follow when grocery shopping is: If it can go bad, it's good!
Easy enough right? Stick to the outer walls of the grocery store, grab fresh fruits and veggies, lean meats and protein, some complex carbs and healthy fats. ( grocery shopping guide coming soon!)
So, come up with a nutrition plan, and a workout plan that you feel isn't overly restrictive, isn't boring and is something that you can follow comfortably.
You need a plan and a schedule that works with your lifestyle, fits around other obligations and most of all, is something that is convenient for you.
Lets talk about the two things that you need to be consistent with if you want to see actual change: your fitness habits and your eating habits.
Let's start with your fitness habits.
It's pretty simple actually, if you want to be healthy, happy, and in better shape than you are currently, you need to find a workout plan or program that you will actually follow and do.
Not everyone likes to get up and go run 10 miles a day. I know for sure that I am NOT a runner! I don't mind a short jog, but I would rather be lifting heavy or doing yoga than running. Some people can run for DAYS and cringe at the thought of picking up a dumbell.
You need to try a few things out and find something that you enjoy!
A lot if us are busy people, who don't have time to go to the gym at all during the week. There are dozens of body weight programs that can be done in 30 minutes or less, in your living room.
Just find SOMETHING that you can commit do doing, and that you at least somewhat enjoy!
Okay, eating habits!
It is not easy to be on a strict diet. It's not fun. It's not practical and it's not convenient at all!
A rule that I like to stick to is: Eat clean 80% of the time, and save 20% for some cheats.
Allowing indulgence in moderation can actually keep you on track with a balanced diet instead of making you feel like your being punished with boring foods.
Whether you would like to think so or not, you know at least something about healthy foods. If you had to choose between an apple and a bag of chips you would know that the apple is probably a better choice. A simple rule that I like to follow when grocery shopping is: If it can go bad, it's good!
Easy enough right? Stick to the outer walls of the grocery store, grab fresh fruits and veggies, lean meats and protein, some complex carbs and healthy fats. ( grocery shopping guide coming soon!)
So, come up with a nutrition plan, and a workout plan that you feel isn't overly restrictive, isn't boring and is something that you can follow comfortably.
Step 3: Set goals
You need to set goals for yourself. So, sit down with a pencil and a piece of paper and brainstorm for a minute!
Set MEASURABLE goals. "Lose weight" is not a measurable goal. If in a month you manage to drop half a pound you've technically hit your goal, but you would be happier of you had lost 8 pounds that month right?
A measurable goal can be that you want to fit into a certain dress for your friends wedding in two months, or you want to lose 5 lbs in the next 4 weeks.
Measurable goals also have a deadline, or a date. I want to accomplish THIS goal by THIS date.
Get the idea?
You want to set a few goals, set some for the day, the week, the month, the next 90 days and the next 6 months.
Set MEASURABLE goals. "Lose weight" is not a measurable goal. If in a month you manage to drop half a pound you've technically hit your goal, but you would be happier of you had lost 8 pounds that month right?
A measurable goal can be that you want to fit into a certain dress for your friends wedding in two months, or you want to lose 5 lbs in the next 4 weeks.
Measurable goals also have a deadline, or a date. I want to accomplish THIS goal by THIS date.
Get the idea?
You want to set a few goals, set some for the day, the week, the month, the next 90 days and the next 6 months.
Step 4: Keep Yourself Accountable
The person we are most okay with letting down is ourselves.
If you keep your goals to yourself if you don't reach them you are only letting yourself down, which is something most of us are okay with.
Since we are social creatures we feel worse if we let someone else down than if we only disappoint ourselves.
So find a person, a sister, a brother, a significant other, a best friend, a group of random strangers or a coach to help keep you on track with your goals!
Statistically people with a support system are more likely to reach their goals than those who are trying to do it all alone.
If you keep your goals to yourself if you don't reach them you are only letting yourself down, which is something most of us are okay with.
Since we are social creatures we feel worse if we let someone else down than if we only disappoint ourselves.
So find a person, a sister, a brother, a significant other, a best friend, a group of random strangers or a coach to help keep you on track with your goals!
Statistically people with a support system are more likely to reach their goals than those who are trying to do it all alone.
Step 5: Make Small Changes
Making small changes over time is a better approach than making big drastic changes all the sudden.
Give your body and mind time to adjust to the new changes before making more. So maybe you're used to eating out for lunch every day, having take out pizza on the weekends and not working out at all.
Do not, by any means decide to pack change all of this at once! Take it one step at a time! This week, replace two lunches with a something healthy brought from home. Next week, cut down the pizza to once a week. Then maybe the following week pack three lunches, and the following maybe four or five! If you really enjoy having pizza on the weekend, don't cut it out completely. Go ahead! Have it once a week. There is nothing wrong with a weekly cheat meal, as long as its just that, a meal. Not a day, or week, or month!
The same goes for working out. If you aren't used to working out hard 5 days a week don't start there! Start with two light days and work your way up.
Take the stairs a few times, switch a latte for an amaricano, have carrots an hummus instead of chips and dip while watching TV.
It's the small changes and perseverance that is going to get you where you wan't to go. So just keep making choices one at a time, and take this journey day by day!
I believe you can do anything you set your mind to!!
Give your body and mind time to adjust to the new changes before making more. So maybe you're used to eating out for lunch every day, having take out pizza on the weekends and not working out at all.
Do not, by any means decide to pack change all of this at once! Take it one step at a time! This week, replace two lunches with a something healthy brought from home. Next week, cut down the pizza to once a week. Then maybe the following week pack three lunches, and the following maybe four or five! If you really enjoy having pizza on the weekend, don't cut it out completely. Go ahead! Have it once a week. There is nothing wrong with a weekly cheat meal, as long as its just that, a meal. Not a day, or week, or month!
The same goes for working out. If you aren't used to working out hard 5 days a week don't start there! Start with two light days and work your way up.
Take the stairs a few times, switch a latte for an amaricano, have carrots an hummus instead of chips and dip while watching TV.
It's the small changes and perseverance that is going to get you where you wan't to go. So just keep making choices one at a time, and take this journey day by day!
I believe you can do anything you set your mind to!!