Change takes time:
1. Workout at least 3 times per week. Don’t just focus on cardio, strength training burns more calories than hours on the treadmill. Lifting weights or doing body weight exercises has afterburn effect which means that even when you’re not exercising, your body still burns calories. The best strenght exercises are compound moves — meaning numerous joints and muscles are engaged in each move.
2. Eat healthy. Remove fast and unhealthy foods from your daily menu, such as processed/packaged foods, candies, sweets, soda, sugar, sugary juices, unhealthy fats, refined grains, foods with added sugar, etc.) Prepare you own meals, because that way you know exactly which ingredients and how much of each you put into your food. Don’t binge and don’t starve.
3. Stop snacking between meals. One way to do that is to eat high-protein foods. They will help you feel full longer because protein takes more time to digest. Or try to consume foods that are are high in fiber, such as grapefruit, oatmeal or popcorn. Take your time to chew your food.
4. Take one step at a time. It doesn’t matter how slow you go, how many times you fail or stumble. What matters is that you don’t stop and always move forward.
Change takes time. Focus on your healthy habits and strive to improve 1 percent each day. You can simply put in another rep or one more glass of water rahter than soda.
Not every workout will feel great, but have in mind they are all progress. The only time you’re not making progress is when you choose excuses over a workout.
The truth is: being active doesn’t guarantee weight loss. You can spend two hours in a gym every single day, but if you don’t eat right you won’t lose weight. I’m sure you heard a saying: you can’t out-exercise a bad diet.
While daily exercise is very important for overall health, how much and what you eat has a much bigger impact on your weight loss.
Read more >>> Wise decision: Eat right, get tight
5 strategies to keep in mind with every meal
“Many of us wait for the “perfect time” with our health, nutrition, and fitness. But this all-or-nothing thinking — as in, “If I don’t do this perfectly then it’s awful!” — rarely gets us “all”. It usually gets us “nothing””.
There is no better day to start than TODAY!
“Since this is a popular month for implementing a new exercise plan, I thought it would be the perfect time to share some of my own fitness practices. Perhaps one or more of these will help you get moving and get (or stay) in shape.”
Read more >>> 8 Ridiculously Easy Ways to Get (or Stay) in Shape
“The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they’ll ease
Your will they’ll mend
And charge you not a shilling.”
Dear Reader, have a great day!
Losing weight isn’t easy. It takes commitment. It takes determination. It takes time. And more often than not it takes doing things you don’t always want to do. It takes willpower. That’s why lots of people who have tried to lose weight, eventually quit. When you begin to struggle and things feels overwhelming, don’t just throw in the towel. Stop what you’re doing and take a few days off. Then remember why you started in the first place. I know it’s hard, but feeling comfortable in your own skin – which is a result of a successful weight loss journey – beats difficult any time.
Check this article about How to NOT Suck at Losing Weight
What’s your weakness? What food you can’t resist no matter how disciplined or healthy you’re trying to eat?
I think that my number one weakness is probably an appel strudel. I can resist anything but warm home made strudel. Second to strudel, I would say potato. And it doesn’t matter whether is mashed, fried, roasted, baked or potatoes in their skins. 🙂
Put your mind to it. Go for it, you just might be surprised by what you can accomplish. Don’t let things just stay the same.
“You see that overweight girl who’s clearly self-conscious about being in the gym? Well if you make eye contact with her, smile.
You see that old guy who obviously doesn’t know how to use that piece of gym equipment correctly, maybe instead of taking snapchats making fun of him, show him how to use it properly.
Yo to that gangly teenager that not so subtlety copies your workout, let him. He admires you, and that’s a pretty big compliment.
You see that overweight guy who’s always on the cardio machines but constantly staring at the weights section wishing he had the confidence to tackle it. Smile at him, that might be all it takes.
You see those cardio moms that read their books and workout at the same time? Stop thinking you’re better because you’re more serious than them and maybe pull your head out of your ass and realise that this might be the only time they can afford to both those things.
You see that thin girl who you think doesn’t even need to go to a gym? She’s doing this for her health, to better herself. Don’t you dare judge her.
You see that guy struggling with those weights that are clearly too heavy. Don’t laugh when he fails, praise him for his ambition.
See that woman right in the middle of the weight section, surrounded by all those guys. Respect her, do you even realise how much balls that takes?
What I’m trying to say is that the gym for the next couple of weeks is going to be packed with loads of different people with different goals and ambitions. This is new territory for them, it’s already scary, don’t you dare add to that. I remember how terrifying it was when I first joined a gym. So maybe instead of just actively trying not to be gym douches could we also try to praise and encourage them. A smile or a kind word could be the difference between this being a short stint or a lifetime habit. I know it’s certainly what made me stick around.”
By Eric Brown