Weight loss can be challenging for anyone. Here are some things that helped me lose 40lbs, as well as other ideas.
*Please note: I am not a doctor and all fitness routines and diets should be checked with your personal doctor first.
Here is what worked for me:
1. Make a list of goals. Be very specific, but realistic.
-For instance I want to be able to run a mile, or bike 10miles in a specific amount of time, or do one ‘manly push up’ etc).
2. Weigh yourself
-Always weigh yourself on the same scale, same day, same time, once a week at most.
3. Measure yourself (best to have someone else measure you)
-follow a chart or watch a YouTube tutorial video on how to measure yourself.
4. Display your goals and measurements for inspiration!
-put in workout room, mirror, or refrigerator.
5. Make a paper chain (you know the preschool type where you cut strips of paper and glue them in circles around each other to make a chain).
-Put the number of pounds to lose on each one starting with 1-20 (your goal). That way every time you weigh yourself you get to rip lbs off the chain. Just for motivation.
6. Get Calendar/Journal/App -write down when you exercise, for how long, and what you did
- Work out 4-5 times a week. Studies show that people who exercise 4-5 times a week are more committed and likely to stick with it, rather than someone working out 3 times a week or less. I know this is true for me.
- Workouts should be about an hour long
- Find the right balance of cardio vs muscle building for you and your goals
- Take a fitness class (the YMCA has lots of classes free to members. They offer different memberships including family and even have financial aid). Very reasonable rates. http://www.ymca.net/
- Get a friend of family member to be your support
- Get an App. I like MyFitnessPal (http://www.myfitnesspal.com). It makes counting calories easy. Just type in your food and it finds all the information about it. Its FREE!
- Cut your favorite foods out. Chances are your favorite food is not broccoli. Mine were white starchy foods like rice, noodles, and bread. So I cut way back on those.
- Try a cleanse. There are many different cleanses to do. Ask your doctor first. I had luck with The Fat Flush. (http://www.fatflush.com/)
- Drink lemon water. A good way to calculate your water intake is half of your weight in oz. Let’s say you weigh 150. Divide that by 2 =75lbs = 75oz divided by 8oz = about 9.4 cups of water a day for you. Lemon is a natural detox and balances your PH.
- Apple Cider Vinegar is recommended to drink about a tablespoon of it before meals to cut appetite and it supposedly helps fat exit your body. You should mix it with water as it can eventually do damage to your esophagus. I’ve also heard you can add cayenne pepper, lemon, and honey for a detox drink. (Suggestion: look for recipes on pinterest.)
- If you can’t afford a trainer for sessions, look into getting a consultation, sometimes this is free. Otherwise, you can ask to meet them one time to go over needs and goals. Sometimes they will give you a fitness plan for a month or so, specific to your body.
- Take a picture of yourself in your skimpies for motivation or reminder. That way you can clearly see your progress. Take a new picture every few weeks to a month.
- Journal your food and feelings
- For every pound you lose grab some potatoes, in equal weight, and carry them around for five minutes or so. You will clearly feel your progress. Stack them on the counter and take a good look at your progress.
- Mix it up! Do different types of exercises. Get some dvds for those days you cant get to the gym. Try to find a program that gives you new routines every week.
- Take a fitness test before and after you start to see your progress.