I actually hate this phrase...it's so vague. Eat how much less? Less than what? Or move how much more? It's the same thing when people say they want to lose 'some' weight.....you're setting yourself up to fail even before your first celery stick! When you are vague with your goals, the mind takes the path of least resistance....you'll lose a few pounds, then give up feeling virtuous that you have indeed lost 'some' weight... You need to get really specific when it comes to weight loss. Imagine it was a project at work. You'd make a plan: Where you are, where you want to be..you'd get really detailed with timelines and deadlines, you'd have data and a list of 'to do's' Why wouldn't you treat yourself with the same care and attention? For many of us food, eating,and losing weight are so emotionally fuelled that if we can get the practicalities in place we only need concentrate on our emotions and dealing with the real life stuff and the rest will take care of itself. So, I've written a list of questions to help get you started your own action plan. Where you are now: My height My weight My age What is the highest recommended weight for my height? (http://www.little-black-dress-fitness-tips.com/images/HealthyWeightChartForWomen.jpg) How much do I need to lose? What are my measurements? Bust Waist Hips (bone) Seat (widest part around bum) Above knees Fullest part of bicep Neck What size clothes do I wear? (on average) How many kcals do I need to maintain my weight (http://walking.about.com/cs/calories/l/blcalcalc.htm enter that you are sedentary to get a true figure without exercise) How many kcals do I need to lose weight? (500kcals less than the above figure to lose 1lb per week) or calculate your bmr What's my bmr kcals? (http://www.bmi-calculator.net/bmr-calculator/) What did I eat on: Day 1 Day 2 Day 3 How many kcals? How am I going to reduce that? Write a 7 day menu plan Write a shopping list What are the barriers to me sticking to this plan? How can I overcome them? Who can help me? What exercise am I going to do? What day(s) am I going to do it? What are the barriers that will stop me doing it? How can I overcome these problems? Who can help me? Now you have a plan, you can tweak and change it as you go to make sure it still fits with you but for now, write it up, stick it somewhere (everywhere!) to remind you and Good luck!! If you would like more information on ways i can help please drop me a line and ill be happy to help
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In just 8 minutes we can: Make an appt Go to the loo Put on the laundry Put on your make up Paint your nails Peel and prep vegetables or take out the rubbish I was going to put 'catch up on facebook' but i think most of us spend far longer than 8 minutes on there!! Finding time to exercise can be tough, but if you can set aside just 8 minutes a day (which i'm sure most of us could do if we were really honest with ourseves) you can be on the road to really improving your health, tone and general fitness All you need is a space large enough to lay down and a timer. You dont need special equiptment or clothing either (i have even been known to do it in my pj's!) There are loads of exercises to choose from but if you want a good place to start, have a go at the one below. Starting with 2 and build up to 5 days per week. Adapt the level as you need to for you but give it 110% 40 secs work 10 secs to change to next exercise Plank (full or knees) Mountain climbers (walking or running) or step ups lying scissor kicks (or seated) low squat into high kick (alternate leg) press up (full or knees) or wall push ups Repeat for a second round There, you're done! Now that wasnt so bad was it! |
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