5 Simple Steps to Start Losing Weight Today

 

 

Get Up and Move—No Matter What

Even when you’re swamped, stay active with a 10-minute break to rev up your body. You’ve probably heard this one before, but it really works: Take the stairs instead of the elevator. Find a parking spot far away from your building so you get a little extra walking. Taking a walk at lunchtime is a proactive way to promote weight loss. Bonus: You’ll also get some sunshine.

Drink Water

Aside from keeping you hydrated, regular water consumption can aid in weight loss. Drinking water before a meal ensures you’re hydrated and you will feel fuller, which will prevent you from overeating. What’s more, eating foods that contain a lot of water (like fruits and veggies) will fill you up faster so you end up eating less. Here are 7 Science-Based Health Benefits of Drinking Water.

Eat Breakfast

Eating early in the day can help your body burn more calories. One key to losing weight is eating foods that keep you full. This strategy can help you ward off hunger pains and temptation. To start your day off right, make sure your breakfast includes at least eight grams of fiber. Some high fiber items include pears (5.5g with skin), Avocado on whole grain Toast (4g per 1/4 medium fruit + 4-5g per bread slice), oranges (3g per medium fruit), oatmeal (4g per ¼ cup)

Stop Eating Junk Food

It may seem obvious, but junk food is your weight-loss enemy. Worse yet, eating foods full of sugar and fat will make you feel irritable and sluggish. This starts at the grocery store for me. If it is not in my house, I will not eat it. Sometimes my family might want a treat, dessert, or potato chips, and the way I curb this craving is to only buy flavors and brands that I do not like. It keeps me from eating them and stops me from eating junk food. Healthy bodies start in the kitchen.

Always Pay for Food in Cash

The next time you head to the grocery store, stop at the ATM first, leave the plastic at home.  A study by the American Marketing Association showed that individuals buy fewer indulgent foods when paying in cash. Your mission, bring cash, shop on the weekends to give yourself time, and stick to your list to avoiding impulsive urges to buy unhealthy fast foods.

Pre-workout and Planet Fitness

Heading out soon. It’s been 4 days since I was at the gym. Enjoying a  little  fruit punch pre-workout before I head out the door.

Early to rise!

Gym date with a girlfriend tomorrow! Can’t wait! Staying up way too late tonight! Wish me luck tomorrow! It’ll probably be 30 minutes of cardio and 45 minutes of lifting. Trying to lose another 20 lbs.

70 or so days until MAUI!

30 Days of YOU – Success Story

The most wonderful woman I know just announced in my 30 Days of YOU Challenge she has lost 4 POUNDS! This is fantastic news! How did she do it? She started eating healthy! That was it! She has a very active job and is constantly burning calories throughout the day but she just wasn’t eating enough to keep her body from feeling like it was starving! Going so long between meals, or maybe not even eating anything until a large dinner at night was doing her body NO favors! Just by making healthy choices throughout the day, eating breakfast no matter what, and being aware of what she was putting in her body she LOST FOUR POUNDS in 5 days!

What changes do you want to make for yourself?

Are you ready to make changes in the lives around you? Do you want to start your own 30 day challenge? Comment down below and tell me what your health and fitness goals are and what differences you want to make.

Yoga in the morning.

It was stormy and blustery. Good morning gloomy Saturday. I opened my eyes well before 7 am. Wondering if I’d ever sleep in again. Remembering the days when sleeping until noon was a long-awaited pleasure of finally getting a day off work. Now, I can’t seem to remember a time I got up past 9 am. Even 9 am was late. Saturday and Sunday are treasured days for most. A time to unwind. Sleep in. Regenerate from a long work week.

While working out with a friend the day before she suggested meeting for yoga in the morning. Yikes, I thought. I’ve never done yoga before. Nervously I agreed. (Of course, both of us agreeing to “see how it goes” before committing to anything since we both have families at home.)

It’s YOGA day! Determined I was going to hit the ground running I quickly messaged my fitness buddy to confirm we were meeting for this yoga class she had talked about.

“I’m feeling sick.” She said.

“Oh. Okay, hope you feel better.” I replied.

“Thanks.” She said.

“I’ll miss you!” I tried to encourage. Yoga was her idea. I was feeling bad going without her.

Thinking maybe I’d get a better workout if I did  some running and lifting instead of yoga I arrived at the gym with everything needed for a good run and kickin’ butt. But, as I walked past the yoga room, the light was dimmed down low, people were calming sitting on the floor. I became intrigued. Could I do it without her? Would I be embarrassed? Is there space in there for me? Will they all know it’s my first time?

I took a deep breath and turned the doorknob.

A soft, gentle music played overhead.

Plenty of space for me to grab a mat and give this yoga business a whirl. Always willing to try something new, even if it’s scary, I quietly sat down on my borrowed yoga mat and removed my shoes and socks. Don’t get me wrong. I had no idea you removed your shoes and socks for yoga. Laugh if you want. I didn’t know. Everyone was shoe-less. I just followed along. Hoping my observation skills would get me through this new adventure. I sat quietly, legs crossed, sitting up straight (copying what the thin, tall, young woman with a fancy yoga mat was doing in front of me). Patiently waiting for the clock to hit 8:30 am.

Once the class finally started, it wasn’t terribly difficult. Yes there were moves I could not do. Something called an ostrich. Yeah, not sure about that one. But the time passed quickly, I was beginning to feel sweat beading up on my forehead and trickle down my back. Wow, I was really enjoying this. It was tough staying focused the entire hour though. I didn’t know most of the moves and I felt like I spent a lot of time watching how others were standing, posing, and sitting. Trying to be very present and aware of the yoga instructor’s voice.

I glanced at the clock, wondering how long I had been stretching on the floor and realized there were only 15 minutes left. Very surprised, I gave myself and internal high five and congratulated myself. Making it 45 minutes without looking at the clock and wondering when it would be over was impressive. Well, at least for me, I don’t know about you.

Fifteen minutes left. Does yoga have a “cool down”? Do you stretch after yoga?? After a few more Chaturanga, Upward-Facing Dog, Downward-Facing Dog moves. We ended up on our backs, laying on the floor with our arms stretched out. The instructor talked about yoga for a half minute or so, then we just laid on the floor. Cooling down. I wondered to myself, has anyone ever fallen asleep during the 5 minute cool down of yoga?

Then it was over. Feeling calm, relaxed, and sweaty I was pretty proud of myself. I had tried something new. Succeeded. Not once thinking, “When will this be over?”

With borrowed yoga mat rolled back up, socks and shoes back on my feet, I walked out of that room feeling proud of myself.

Will I go to yoga again? Probably.

Will I be scared to turn that doorknob, not knowing what it will be like on the other-side? Nope.

Will I remember that I faced my fear and tried something new, outside the box, all by myself? HELL YES!