Seems like a logical way to start off the blog, right? Before you jump right on into the whole working out and losing weight thing you need to do a couple things.
1) Weigh yourself. You'll know where you started! Invest in a scale.
2) Take your measurements and write them down. Measure your waist (smallest part) and hips (widest part). This is important; at first/eventually you may actually gain weight because muscle weighs more than fat!
3) Write down what you eat and drink in a couple normal days if you eat pretty much the same thing everyday or if you are inconsistent, write down what you eat for a week. Then look at your day/week. Identify some problem areas (like mine where I come home from class and crave a stack of Chips Ahoy-- I know this is a weak point of mine!). Include Alcohol.
4) If you have a smart phone download the Myfitnesspal Ap! IT WILL HELP YOU SO MUCH! You can friend me on it: akedge
5) Preferably with the help of myfitnesspal, set a realistic goal. If you aren't trying to lose a lot- a half pound a week may be the way to go; if you have a long way to go-- try for a pound or a pound and a half. Also, if you aren't going to exercise, you might as well quit reading now. YOU WILL HAVE TO BREAK A SWEAT ON A REGULAR BASIS TO GET REAL RESULTS.
6) Set a time frame for this goal but make sure it is realistic. At 122 right now it is unrealistic for me to think I can weigh 115 in a month. It is realistic for me to set a goal of 115 by say... July 4th?
7) TAKE BEFORE PICTURES! You don't have to show them to anyone. But put on your sports bra and a pair of fitted shorts and snap a front picture and a side picture. A month from now you will be glad you did. This is one thing I didn't do before I started and I REALLY wish I had. I see the difference in my everyday social pictures, but I wish I had the raw image of what I looked like in the beginning. In a month when you think to yourself, "I've been busting my ass and what do I have to show for it?" Take a look back at these pictures-- no one else may notice a difference in a month but I promise you will see one.
8) Find a work out buddy or at least someone to talk to about your fitness and weight loss goals. For me, this person is my mom. But if you know me, then you also know I talk to EVERYONE about fitness. It's a huge part of my life and I am proud of it-- why not talk about it!? Telling people about your goals and progress gives you accountability and makes you more likely to follow through. Make sure these people are positive; Negative Nancy's are no good!
Now on to the actual first changes!
1) record and measure EVERYTHING you eat. Follow serving sizes. This is where Myfitnesspal is a HUGE help!
2) Try to think of eating 5 small meals a day instead of just three larger ones. This keeps you from getting to the point where you are absolutely starving and keeps your glucose from spiking (which in turn helps prevent the creation of fat from excess nutrients!)
3) DO NOT EVER IN YOUR LIFE SKIP BREAKFAST.
4) Look back at that meal log you made... remember the part where I said include what you drink? Look at that piece now. AT LEAST 80% if not ALL of what you drink should be water. It's going to suck at first but after a while you won't even want the soda and what not. All soda is bad for you; regardless of whether or not it is diet. Chemicals in diet sodas (and artificial sweeteners) make you crave fats and sugars-- not something that is helpful. A standard can of coke has 240 calories. That is a small meal people. The caffeine withdrawal will suck; take your time if you need to wean yourself off of it. If you must have caffeine (which trust me-- I must!) drink BLACK coffee. Unsweetened tea is also OK. If you need flavor because water is too bland try adding lemon to your water. Aim to drink 2 - 3 liters of water a day. This will help fill you up and keep things moving through your digestive system.
5) Consider your fiber intake both soluble and insoluble. Soluble fiber will make you feel fuller longer. Insoluble cleans out your insides and helps move things along. Most people do not consume enough fiber! Again Myfitnesspal will give you a gauge for how much Fiber you should be consuming and how much of it you are actually consuming.
6) Make all of these changes slowly over a week or two or even three depending on how bad your diet actually is. Don't send your body into shock! And if you increase your fiber be sure to increase your water! Otherwise you will get "stopped up" if you know what I mean.
7) No matter what your weight loss and fitness goals are, always be sure to consume AT LEAST 1200 calories a day. This is what most people would burn up just sleeping all day. Any less than this and you are going to send your body into starvation mode. Trust me, starvation mode is not a pretty place; your body holds on to everything you eat to try to protect itself-- not ideal weight loss conditions!
8) and walking to your mailbox from your front door instead of stopping to get the mail from your car. If you aren't really out of shape do these things anyway. Try to honestly assess your fitness level.
9) Try not to eat anything 4 hours before you go to bed.
10) We all have bad days and weeks. Do not let one stop you. Also remember the 80/20 rule. Eat textbook 80% of the time, 20% of the time eat what you want. You can do this daily or have a "fat Sunday" where once a week you eat when you want, what you want, and how ever much you want. This helps prevent burnout. If you have a consistently stressful day and tend to stress eat, consider making this day of your week your fat Sunday. Mine is usually Thursday.
11) Be mindful of your alcohol consumption. Beer packs on belly fat like no other and liquor is all empty carbs. If you drink 4 days a week and like to party, try to cut it down to two or three. Or maybe alcohol is just the 20% of your diet you choose to have be unhealthy. Either way be aware of the empty carbs and LOADS of sugar found in almost any cocktail.
I think those are some good first steps! If anyone has any extras they can think of please let me know! I would love to add them!
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