Spring Break is over and you’re ready to swing open the doors that will lead you straight in to (gasp)….Summer?!
Where did the time go? You had all intentions of sticking to, “the plan,” but somewhere along the way you talked yourself into the, “because I deserve it” lie and now you’re desperate for results; maybe even contemplating the idea of unhealthy behavior to shed pounds fast!
As you desperately search through magazines and/or social media to find something that will “work” for you, stop and ask yourself these questions: Why are you desperate for fast results? Most likely, your answer has something to do with looking and feeling better, but dig a little deeper…what triggers played a role in sabotaging your efforts to maintain or achieve weight loss? Why have past attempts at weight loss failed? Lack of support from family and friends, fad dieting, over training, a new relationship and work schedules can all be triggers that sabotage well-intended efforts to live a healthy lifestyle; but is it possible the biggest culprit is the absence of behavior modification?
When you no longer like the image you see in the mirror it can be a challenge to accept that “THE IDEA IS TO BE FIT, NOT LOOK FIT!” Fad diets give a false sense of success, allowing you to reach your goals but they’re not maintainable as a lifestyle and the havoc they wreak on your body will takes months to reverse.
Don’t just settle for “bikini ready,” make the decision to get fit, get healthy and be happy! I know that making the decision to commit to making healthier choices can be intimidating and if you’ve experienced failed attempts in the past, you may have even convinced yourself that you just can’t do it but you’re wrong. You can absolutely do this! (Read it again.) Now let’s get started with your game plan to look and feel great this summer!
Put yourself on a pedestal! Over the next three months, allow yourself to become your own best friend. Treat your body as your would a hot new relationship (keeping God, husband and children first) …and yes, in that order.
Take responsibility for your goals. Think about what triggers may have caused your past attempts at weight loss to fail. Once you’ve determined what these triggers or behaviors were, decide on a plan to avoid letting these same trouble makers deter you from your goals again.
EAT and Hydrate! If you’re committed to a fantastic workout routine and you’re asking your body to give it’s all for you, don’t feed it a donut when you leave the gym because you’ve convinced yourself that you “deserve” it. Give your body what it really deserves, a healthy serving of protein, carbs and healthy fats to repair and recover and do it all over again for you tomorrow. Rule of Thumb: Eat one serving of protein, carbohydrates and healthy fats at each meal. Eat 2 snacks a day, one at mid-morning and the other in the afternoon. Use your hand to determine portion size. Carbohydrates fit in the palm of your hand, protein can fit into your whole hand and healthy fats should fit along the length of your thumb. Use your activity level to determine which snacks are best for you. Choose protein and healthy fats for lower activity levels; carbohydrates/protein and healthy fats for higher activity levels.
You may not be sweating much in the colder weather which makes it easy to miscalculate your body’s need for H20. Help your body stay hydrated by sipping on water before, during and after your workout.
Negative talk is not allowed. I recently went to a party where a guest spent most of the night apologizing for their weight and appearance. The guest looked fabulous but insisted on talking negatively about themselves to everyone at the party. If what you tell yourself isn’t acceptable for someone else to say to you, stop saying it to yourself! Find something positive that you do like about yourself and repeat it every time you want to tell yourself a negative thought. It won’t be long before your list of positives becomes longer than your list of negatives. Be your own friend!
Get moving. The key here is to find something that you enjoy. 30 minutes of activity 3 to 4 times a week can make a big impact on helping you to reach your goals. You don’t have to join a gym or “kill” yourself to get fit and healthy. High intensity, low impact cardio programs are designed to burn calories and unwanted fat while building muscle and increasing endurance; but there is also an advantage to working out in lower heart rate zones and incorporating medium to light weight strength training 1 to 2 times a week to effectively burn unwanted fat as energy, increase endurance and overall fitness levels.
Interval training in running and walking programs will decrease your time, improve your fitness level and save your joints from wear and tear. Whether you choose to run or walk, mix it up with intervals of 1 to 3 minutes of increased speed, followed by: 30 sec to 1 minute of decreased speed for 30 to 60 minutes. As your fitness improves, challenge yourself with longer intervals. Avoid running or walking at the same pace for a set amount of time or distance.
Say Cheese. Take a before and after picture. Your mind may play tricks on you but a photograph won’t. Setting a date to take your picture (snap a shot every two weeks) will also help you to take the first step towards living a healthy lifestyle.
Keep it real. A healthy weight loss goal is 1 to 2 pounds per week but you can expect to lose up to 6 pounds your first week. Weigh and measure yourself once a week, first thing in the morning before you eat or drink. Designate one morning each week where you can devote 10 minutes to acknowledge your hard work, weigh and measure. You will measure in four places: at the chest, around the waist at the belly button, the Iliac (right above the hips but below the belly button) and the hips. Avoid the temptation to weigh at any other time other than your devoted weigh day! Keep in mind that weight loss plateaus are perfectly normal. If you end up on a dreaded plateau, use this time to challenge yourself either physically or mentally to stay on track and reach your goals.
Support from your family and friends plays a large role in behavior modification but don’t expect it to be your source of motivation. The desire for, and commitment to, weight loss must come from you. Go ahead and plan that GNO or accept the invite to the family dinner but don’t use it as an excuse to make unhealthy food choices. Eat before you go or decide what you’re going to eat before you arrive.
One day at a time! Keep your focus on daily goals to reach your long term goals.
I believe in you! …and it’s going to be a great Summer!
Thayleigh
