If you are anything like me, you are beyond sick of hearing about everyone’s grandiose new years resolutions that they most likely will never live out. And do you know why the majority of these people will not actually accomplish their resolutions? Because their goals are unrealistic. Unless you are undergoing surgery or you are on the American show, “the biggest loser,” you aren’t going to be losing 100 pounds by February.
That being said, many of us, including me, would like to be healthier and I could definitively stand to lose some weight. So, I have some tips for those of us wanting to be realistic about getting ourselves back to fighting weight. Being that this is the beginning of a new year, it is a good place to start. Don’t be overwhelmed, be excited! There is no need to make yourself new, just better.
1. Like discussed above, make realistic goals for your work out and weight loss. A good, realistic benchmark a lot of professional trainers use is 2lbs per week for the average person. So shoot for 2 lbs, not 10.
2. Make 3 meals a week vegetarian. This means cutting out meat, and eating only fish, pasta, whole grains, dried beans, nuts, fresh fruits, and vegetables.
3. Cut out the soda and sugary drinks. Reach for tea or water instead.
4. Have black coffee instead of frappacino in the morning. If you need your caffeine like I do, a good alternative to the sugary and calorie-filled “froo-froo” coffee (as my partner likes to call it) is either straight black coffee or tea. Tea has healthy antioxidant properties while delivering your morning energy punch. But make sure the tea has caffeine because not all teas are caffeinated.
5. Try to get your heart rate up once a day for at least 20 minutes. Shoot for 30 if you can. This means something different for everyone so do only what you can. If you work 8-5 and are also the backbone of a family of 5, an hour long stint at the gym after work may not be for you. So take a 20 minute walk at work, or ask your whole family to go for a short walk after dinner. If you are single with a flexible work schedule, you may be able to hit the gym and a yoga class in one day. That’s great. But don’t stress yourself out by saying you need to get in an hour long power run by 6 p.m. Do what you can, but again, make sure that goal is realistic. If all you get in one day is the walk to and from your desk at the office, that’s okay. Don’t worry about it! Just do the 20 minute walk tomorrow and make sure you fit it in.
6. Find a workout buddy. It is always easier to work out, walk, go to a class, etc., if you have someone to go with and to push you. Ask your partner to walk with you, grab a friend to go to a class with you. It will help motivate you both!
7. Drink a lot of water. Carry a Nalgene or water bottle with you wherever you are, and you will never be thirsty.
8. Cut your normal portion in half. If you usually eat 4 pancakes for breakfast, take 2 instead. It may feel hard at first, but then it will become your standard and you are instantly cutting your caloric intake in half!
9. Don’t punish yourself by completely avoiding treats. Just set a limit to the treats you can have. And it may be a good idea to enjoy it at night so you have something to look forward to, and it serves as a reward for a good day or good workout. One dessert a day is a good benchmark.
10. Eat as many healthy snacks as you want! Carrots, celery, nuts, fruit are all easy to take with you. Reach for those instead of the candy bar when you have the midday cravings.
Let me know if these suggestions work for you. If you would like more easy tips, comment and I can contact you privately. I think you will feel happier and better about yourself this year! i sure hope so.
Good luck and be well!
~Sarah be.