There are many desires but if one of them are to be thinner and healthier, this might be for you.
Where to start? Here is simple guide for the very beginners, 10 steps which can make a visible change in your lifestyle.
1) Just do it NOW
If you want to eat less, just put away that bag of chips or chocolate. Don't let yourself splurge to the rest of the day only because you didn't eat according to your plan. It is hard to stop doing that kind of sabotage behaviour, but believe, even if you eat that chocolate, but you stop in the middle and didn't eat the rest of it - you will already feel better!
The same with exercising - disappointed by yourself that again you didn't do anything for your body? So just stand and do some squats and situps. Start with 10. How does it feel? Better? Do do another 10.
By doing that TOMORROW you will be just continuing the process, not starting it. And it really is less overwhelming than revolutionary changes which you WANT to incorporate to your life but surprisingly, you can.
2) Eat your breakfast
Eat oats with yoghurt (preferably natural), fresh fruit and nuts. Or make yourself a sandwich with whole grain bread, lean ham and boiled eggs.
No time for breakfast? Than prepare a shake a night before. Put a yoghurt/milk/almond milk, chop some fruits and mix it in the morning and just drink on your way to work.
If you are "not a breakfast person" it might be because you're splurging each evening/night. Your body didn't have time to digest all ths stuff you filled yourself in and still processing it in the morning. STOP THIS CIRCLE. If you're not hungry - eat less, but eat. And evening the same day try to it your last meal 2 hours before sleep.
3) Find a gym or fitness club
Find a place where you can come, training, have time only for yourself and your body.
I recently heard (thanks Marianne! :) that people who are joining group trainings (like aerobic, step, zumba etc.) are more likely to continue with their training than people who are only going to the gym. The feeling of doing something in the group, a guidelines by instructor - it all makes you more motivated.
4) Have an hour with Personal Trainer
Yeah, I know - it costs. But believe me - obesity, depression, compulsive eating costs MORE.
Having an hour with PT is just like having a manual to your brand new TV. Of course you don't need it, but it easier, faster ad more effective when you are using it. You know much about training and eating? So why you STILL have problems with your weight and condition?
Having no plan is a planning to fail, so if you are serious about your help, let other people help you. You will get a plan which is written especially for you, some guidelines and motivation.
You have an hour with personal trainer and you weren't satisfied? Sometimes it is just a matter of taste - you might like somebody or not. Even if this person was a specialist, maybe you guys weren't meant for each other ;) Keep looking and if you find a person who understands you, things will change.
5) Don't drink your calories
Each juice, cappuccino, energy drink, cola have calories. Many calories. Why to drink them if you are actually trying to cut them off? Drink water instead. It will hydrate your body, help with digestion, detoxify you and it has no calories.
If you want drink a juice - ok, do it. But choose 100% real juice and include it as a source of calories in your diet.
If you are drinking coffee, just a skim milk. Make smart choices.
6) Divide your plate
If you have your dish, take a half on it and fill it with vegetables of choice.
Cut some amount of the potatoes/rice/pasta til 1/4 of the plate and the rest (1/4) use for lean source of protein (meat/fish). Drop it all with olive oil. And follow this rule whenever you eat. It will WORK (unless if you frye each of the veggies in a deep oil;)
7) Find relation between eating and your emotions
Realise that nowadays eating become not only to nourish your body but also a form of rewarding and comforting.
You're not a dog, don't reward yourself with food. Why? Because you will fell ok with that for some time, but in the end you will be angry at you that you again gain weight, that your curves are getting bigger and eventually you will start to hate your body and yourself for lack of discipline.
Be aware of your emotions and try to express them and solve your problems in a different way. Eating won't solve your loneliness, but a chat with your beloved will. Eating won't reduce your stress level - it will just the opposite in fact.
BE AWARE of what you feel and try to ask yourself "Am I really hungry or is it something else?"
For sure I will go back to this topic because in fact it is a crucial element of dieting which can not be omitted.
8) Find a friend, community, support group
9) Have fun in the kitchen and look for some healthier replacements
Each of us has their favourite food. If that food doesn't necessary is perceived as a healthy food, try to prepare healthier replacement (and limit visits in restaurants and eating out).
* Pizza fan? Do your own pizza. Buy a whole grain pizza dough and choose other ingredients yourself (with light cheese included) or use whole grain tortillas to make your own crispy italian-style pizza.
* Hamburgers lover? Do your own fish burger.
* Ice cream night eater? Mix frozen strawberries with natural yoghurt.
* Chocoholic? Buy dark chocolate with at least 70% of cocoa.
* Movie-snack fan? Try chopped vegetables with garlic dip or tangerines. And so on... :)
10) Don't be ashamed of starting in whenever point you are in right now.
It is nothing bad in coming to a gym or aerobic class. They won't judge you because you are actually doing something to change the situation you are in right now.
You should be ashamed of your laziness and comfort eating. So get back to point one and.. do SOMETHING!
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