Do NOT Give Up

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.

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