1. Think Fit and Healthy: Change in any area of life has to first start in the mind. You have to change the mind in order to change the body. The mindset is responsible for our habits, emotions, what we think of our bodies and our relationship with food. Our habits and emotions are responsible for shaping our bodies and health.
2. Make Realistic Eating Plans: Since 70-80% of your health and fitness results come from nutrition, our daily eating has to be realistic. The reason "diets" never work is because they are based on short-term goals that are unrealistic to maintain. We see all sorts of diet gimmicks in the media cookies, smoothies, bars and more. Most of these gimmicks are forms of meal replacements which restrict calories. The calorie deficit will definitely cause one to lose weight but it will not stay off. It is unrealistic to maintain the weight eating weight loss cookies and shakes. Real foods that are nutritionally dense are the only way to maintain a healthy body and weight. Find a knowledgable professional or purchase fitness magazines to get meal planning ideas.
3. Schedule Appointments for Exercise: I always find that planning both my meals and exercise is the best way for me to maintain a healthy lifestyle. It helps me to make better use of my time. I have a very busy schedule. If I just try to wing it when it comes to exercise and meals, it will not work well. I schedule my workouts at 5:00am before work and after work it is all about homework and dinner. Without this schedule, workouts will likely never happen.
4. Write It Down: I am a huge advocate for food and workout journals. It not only documents your food, workouts and emotions but it is a great reference source. Health and fitness journals also help to keep you on track by pre planning meals and workouts. I always recommend putting both your meal and workout plan on paper for at least a week in advance. You have a better chance of staying on schedule and avoiding impulse eating when things are planned.
5. Keep a list of non-food activities: Emotional eating causes some to have the wrong relationship with foods. Although we should enjoy what we eat, the primary reason for eating should be as a fuel source. Eating when stressed, happy, depressed, anxiety or boredom is not the right relationship with food. Find ways to redirect these emotions with non-food activities such as reading, going for walks or discussing your emotions with someone you trust.
6. Front load your calories: Eating more calories early in the day verses later in the evening will help you maintain healthy weight. Many people think that skipping breakfast is a way to lose weight. They skip breakfast then skimp on lunch only to overload late in the day. By evening they are so famished that they eat impulsively on the first thing they can find. This choice is usually not the best food option. Breakfast is important mainly because 1/3 of your daily nutrients come from this meal and it helps to maintain glucose levels. You also have more opportunities during the day to burn it off unlike overloading late in the day a couple of hours before bed.
7. Eat your favorite foods: Eating your favorite foods is easy if you find healthier versions. Even the less healthy versions is OK in moderation. The only things that should never be consumed and even out right avoided are those that are toxic or cause allergic reactions. I have learned to bake sugar-free snacks, reduced sugar candy and bake gluten-free breads and cakes. I love pizza and bake my own gluten-free pizza crust. Experimenting with healthy and creative meals is a passion of mine. What are your favorite foods? Experiment with your favorite dishes using healthier ingredients.
8. Eat slowly: Let's face it our hectic lives usually has most of us eating on the run which means eating very fast. It takes the body 20 minutes just to register fullness. This can lead to over eating and simply being out right stuffed. By eating slowly you savor every bite and won't overeat before your body tells you it is full.
9. Avoid temptation: If it is overly tempting, don't buy it, bring it in the house or even bring it in the car. An alcoholic does not buy or bring alcohol in the house. Neither should a person who has a weakness for Twinkies. If you eat more in front of the TV, plan a non - food activity. Don't even tempt yourself by sitting in front of it for too long. Read a book instead.
10. Make sleep a priority: Rest is highly important. This is a time for the body to recover. Without enough of it you will experience fatigue which hinders workouts and day-to-day activities. You may also experience increased hunger. Lack of sleep is stress on the body. When the body is under stress, the stress hormone cortisol is secreted into the blood stream at a higher rate. This is a big reason individuals under excess stress (physical or mental) tend to battle the bulge.
Velvet is a certified personal trainer and health and fitness blogger. She will complete her B.S. in Exercise Science/Sports and Health Science summer 2013. She blogs at http://www.bodyblastTV.com and has a library of health and fitness videos at http://www.youtube.com/totalbodyblast.
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