Running is one of the options
Happy New Year to you all, I hope you all had a fantastic Christmas and New Year. I haven’t been blogging lately as I’ve been very busy but I’m back in action now!
By now a lot of you are well into your new year’s resolutions, which is fantastic and I wish you all the very best, but remember it’s not only for January. We all need a health kick in January after all the overindulgence at Christmas time, and we gain a bit of weight, a lot of which is water, but once we resort back to our normal eating habits we return to our normal weight.
If you do have some weight to lose and are starting out on your weight loss journey after Christmas here’s are just a few tips to keep you on the right track for now and a healthy future.
After 3 or 4 weeks many people tend to fall of the “wagon”! This often happens if there is a drastic change made to their nutrition and exercise regime, but taking baby steps with everything will help you sustain it. Some people while on a health kick they just want to do as much as possible to get rid of the extra weight quicker, but a lot of time this leads to failure, it just becomes too much and people just give up. I have seen it happen a lot over the years to be honest.
Be patient, break your goal up into little goals. If you have a goal in mind set yourself a target of reaching 1-2lbs a week, which is very realistic. And please don’t weigh yourself every day, if the weight doesn’t change it will just be a negative in your mind and set you back.
All those 1-2lbs per week will add up and you will be at your goal before you know it, plus will be sustainable as its slow and steady.
If you are starting out on your fitness journey try signing up to 1 exercise class, maybe go for a walk/run or try swimming/cycling or any other type of physical activity that you like. This way it will keep your exercising interesting for you and you won’t get bored or feel like it’s a chore! 3-4 times of physical activity per week will help with weight loss. Starting up something with a friend or family member will also keep you motived.
Although exercising is essential for our heart health, muscle tone, bone strength, our mental health and for burning unwanted calories it will not help you loose weight alone, well it will if you already have a good diet and begin exercising for the first time, but you can never ever out train a bad diet. The only way to lose weight is a calorie deficiency in your diet and exercising will help accelerate it.
The best way to do this is to watch portion control and cutting out junk, fizzy drinks, alcohol, etc. We are given a recommended daily allowance of all foods and by following these correct portions will lead to weight loss plus have enough nutrition for optimal health. Some people might eat healthy foods every day but their portions might be to big and they wonder why they cant lose weight. Its not their fault it’s just they don’t properly understand proper portion control.
When we do follow these guide lines we can enjoy most of our favourite foods.
I’ll just give you an example day of meals + snacks and the correct portions of these foods.
Porridge (1cup) and blueberries (1/2 a punnet)
Apple slices (1 apple) + peanut butter (1 tablespoon)
Homemade veg soup with 2 slices of wholemeal bread ( if you have butter try keep to 1 tablespoon per day)
Mid afternoon Snack:
8-10 Nuts (unsalted) and handful of blueberries (the other half of the punnet)
Sweet potato (1 medium) chips, if you don’t like sweet potato have 1 small to medium potato and chip it, steamed veg (half fill plate with veggies) and oven baked salmon. (you can season the chips with a pinch of Sea Salt or add paprika if you like them spicy)
When your cooking throughout the day be aware the daily recommended portions of coconut/olive oil is 1-2tablespoons per day. Although they contain good fats they are high in calories and need to be monitored.
Following Operation Transformation is a super way to keep on track. They have fab meal ideas which continues even when the program ends. Check out their website https://ot.rte.ie/. I also have food plans available which have a very good success rate from the recent weight loss Challenge held in November with an overall weight loss of 7 stone 2lb from 10 participants final assessments.
Being consistent will keep you on the right track, so prepping your snacks and lunches etc for the next day is very important, if you have them there you are much less likely to pop to the shop for a bar of chocolate. Remember a goal without a plan is only a dream, so planning is very important.
Eating little and often is proven to keep blood sugar levels level, which will keep energy levels stable throughout the day which is always a good thing. Keeping hydrated will also keep you alert and full of energy to get through the busy day.
If you have a bad day, which we all do, just put it behind you and start fresh the next day, obviously trying not to have too many bad days!!
All the healthy choices and changes you make this month will set you up for a healthy and happy life.
I wish you all the very best of luck.
Remember don’t compare yourself to anyone else, you are you and you are amazing.
And if any of you ever need advice on nutrition and exercise feel free to message my page LOL Ladies Only Lifting or I’m on Snapchat username is yvonnecully.
Thank you for reading,