The holidays are over and New Years resolutions are in full effect. Whether you decided to start on January 1st or wait for this coming Monday to work towards your goals, it’s time to get serious.
So I want to give you 5 quick tips on how you can lose 5 pounds.
Count Your Calories
I know it can seem overwhelming to record your caloric intake but when it comes down to it, weight loss is only achieved by creating a caloric deficit. This needs to be combination of healthy eating and exercise. One pound of fat is equivalent to 3,500 calories, which means to lose a pound a week you need to create a 500 calorie deficit each day of the week.
I would never recommend losing any more than two pounds in a week. Creating any more than 1,000 calorie/day deficit creates a risk of your metabolism slowing and you not being able to sustain the loss over time. Log in to any of the free weight loss apps available out there to start logging your calorie intake today.
At minimum you should be engaging in 30 minutes of physical activity at least 5 days a week. Ideally, you should combine cardio workouts with strength training and flexibility exercises for an hour 6 days a week. Find something you enjoy doing, grab a friend and make it fun, do whatever it takes but get moving.
If you are in the Lombard area and don’t currently have a gym or are looking to try something new, come check out our classes at CustomFit. We have plenty of membership options as well as class formats and times so you are sure to find something that fits you. If you want more information on the classes or to reserve your spot, email me or call/text 574-387-1344. If you are new to CustomFit your first class is FREE.
Plan Your Meals
Take the time today to plan your menu for the week and write up a grocery list. Be sure most of the items you are purchasing are taken from the perimeter of the store – buy as little as possible of the processed foods that fill the aisles of the center of the store.
Planning ahead and filling your kitchen with quality foods will help take away the excuses that it’s just easier to swing through the drive through or order a pizza after the end of a long day.
Monitor Your Progress
Don’t become obsessed with the number on the scale but take notice of it. Recognize how the number reflects your choices – if it goes up, be honest with yourself why it did – did you late night snack? Did you drink more soda than water? Have you skipped your workouts?
On the flip side – celebrate your victories when it goes down! Be proud of having a cup of green tea at night instead of a bowl of chips, pat yourself on the back for finding new ways to flavor your water with citrus or ice tea ice cubes rather than drinking soda, and know that every drop of sweat you have poured out in the gym has been well worth it.
But it’s not just about the scale, take notice to how your body feels, how are your clothes fitting, are you feeling less bloated, less tired…there are so many factors in healthy living beyond the number on the scale.
Get on a Schedule
Having a schedule works on so many different levels. First, our bodies thrive on routine – this doesn’t mean life has to be boring but when we get in a groove we have far greater chance of success. If you have your gym back in the car and know that every day after work you are stopping at the gym before going home, you will be far less likely to make excuses. Set your meal times so you aren’t eating dinner at 8pm at night. Get to bed early and shut off your electronics an hour before you tuck in so your mind is calm and you are ready for rest. And keep a consistent rising time – it will make getting up in the morning so much easier. Believe it or not, being on a schedule and having a good pattern of sleep is a MAJOR component in weight loss and weight management. Just as much as we need to work our bodies, we need to give them the proper rest as well.
I recognize if this is your first attempt at weight loss, these 5 tips might seem like a lot to handle at once. So I encourage you to pick one to start with, and when you feel comfortable, add in a second healthy habit. We have to stop trying to do everything all at once and slowly build a foundation on which we can be successful.
If you are interested in a more personal approach to health and weight loss I would love to take you to coffee and talk about your goals. We can design a unique plan that targets your goals. Drop me a line or give me a call (574-387-1344) and let’s figure out how to make your 2015 New Years Resolutions a reality.