Can you feel it? Summer is just around the corner – pretty soon we’ll be shedding those baggy sweaters and bulky parkas. YAY! If you’re like me you may hoping to tone up and shed the winter-hibernation layer. Here are some great tips help bolster your weight loss and/or fitness plan.
1. Write down your intentions.
(I use the words ‘intention’ and ‘goal’ interchangeably).
Make your goals SMART: Specific, Measurable, Achievable, Realistic and Timed.
Take a piece of paper or write down in your journal your SMART health and fitness goals.
For example; By May 2, 2012 I will lose 10 pounds, eat 2 green vegetables every day, and walk 30 minutes a day 3 days a week.
Avoid using words such as “I want”, “I hope” or “I wish”. Neurolinguistic programming experts teach that these terms focus the mind more on the ‘not having’. Better terms are “I intend”, “I will have..” or “I will” which are more positive and proactive.
Food and activity diaries are a great way to keep yourself accountable as you check-in with yourself to keep conscious of your goals. Another great way to keep yourself accountable to your fitness goals is to buddy-up with someone who has similar health and fitness goals as you. If you can’t think of someone in your immediate circle, try searching through www.meetup.com a great online resource to help people with shared interests plan meetings and form offline clubs. Also, consider enlisting the services of a health and wellness professional, for valuable expertise, motivation and accountability.
If you drink caffeinated beverages, work indoors, exercise, eat processed food, chances are you are less hydrated than you think! Sometimes the body compensates for this dehydration by retaining water which causes puffiness and weight gain. Being properly hydrated can quell hunger pangs, which can be very useful if you are reducing your food intake. Water is also essential in the delivery of vitamins and minerals to every cell of our bodies and plays a role in the metabolism of fats! I understand that a lot of folks are not big fans of the water. Adding orange, lemon or cucumber slices is a super healthy way to entice to your taste buds to make friends with those H’s and O’s.
4. Eat MORE often.
Small nutrient dense meals or snacks every 3 to 4 hours during the daylight hours is the way to go. This keeps your furnace (aka metabolism) running and also prevents the feeling of being deprived, which can lead to binge eating. Also, try to have your last mouthful of food 3-4 hours before you sleep. Your metabolism naturally slows down in the evening and calories not used up will be stored as extra pounds. Too busy being on the go? Trust me I get it! Some great take-along nutrient dense snack ideas are: raw almonds, raw walnuts, apple, carrot sticks, broccoli florets, to name just a few.
5. Get Physical!
Yes! Get out your head band and Olivia Newton John’s greatest hits album! The key to physical activity is finding something you enjoy. Aim for 30 minutes of sustained physical activity on most days. This could be anything from cycling, dancing, tennis, yoga and walking. Don’t discount walking – it is honestly an amazing form of filling the prescription for getting physical. Almost everyone can do it and it doesn’t cost a penny! Plus regular physical activity like this will boost the happy brain chemicals which has the added bonus of helping you keep on track with your new lifestyle changes.
What tips and tricks do you use to stay on track? I would love to hear your ideas!
Are you ready to take the first step to a healthier, happier You? Contact Leila today and begin your journey!