No more “I’ll do it on next Monday” excuse, because you’ve seen your body in the mirror every morning, and poorly pledged that you’re gonna do it, so why don’t start now?
“But I don’t know how to get started! Help!”
Some of you were afraid to ask (most probably because you’re embarrassed struggling with your body) but here are some info/guidance/tips you need to know before you start your weight loss journey.
1. Be realistic. Set healthy goal.
In order to lose weight and keep it off, you need healthy mind. Brain is the vital muscle in weight loss, as you must commit to permanently changing your life. Vow to yourself,
“I’m going to change my life, and I am ready. I’m going to do what it takes to achieve it. I won’t give up”
Be prepared that there are setbacks on your journey, it’s an emotional roller coaster ride. But then we’re human, we’re gonna slack off but we will get there eventually (if you still stick to your vow)
Determine your healthy weight by calculating your BMI and BMR (some says these are bullshits but take them as your guide on your healthy goal). Begins with ‘baby steps’ by losing 5-10% of your current weight is excellent starting point. You should attempt to lose no more than one to two pounds per week in order to lose weight at a safe rate. Once you make it, you will get addicted to make some more.
Here’s a link to help getting you motivated.
2. Eat healthy. The essential part.
It can be overwhelming if you’re a foodie, but you can get over it. If you don’t like broccoli, then don’t eat it. Try something else. Increase the number of vegetables you eat each day, and soak up the colour. Fill up on bright-coloured vegetables to get the most nutrients per bite. Other tips to make the transition easier;
- Use mustard instead of mayo on your sandwiches. You’ll get lots of flavor with much fewer calories and fat.
- Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.
- Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork. Animal fat is the number one dietary source of unhealthy saturated fat.
- Start using lean ground beef, pork tenderloin or fish instead of high-fat cuts of meat.
- Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.
- Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water. Aim for eight cups of pure water each day.
- Don’t drink your calories. Eat a whole orange instead of drinking a glass of juice, for example. Real food is usually more filling and more nutritious than juices, fruit drinks, and other high-calorie beverages.
- Serve sauces and dressings on the side. Dip your fork into the sauce, then dip your fork into the food. You’ll still have the flavor but with fewer calories.
- Gradually switch to skim milk. Milk commonly comes in four varieties: whole (4% fat), 2%, 1% and skim (0% fat). Gradually wean yourself from the higher-fat varieties to the lower fat milk every two weeks. For example: continue drinking your normal 2% milk for two weeks, then move to 1% for two weeks, and then your palate will be ready for the consistency of skim milk.
- Switch from full-fat cheeses to reduced-fat or fat-free cheeses the same way you would with milk (see tip above).
- Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of butter.
- Snack on fruit and nuts instead of sugary treats. The fiber, protein and healthy fats in this combo will sustain you to your next meal and you won’t have the energy slump that comes after eating candy.
- Reduce your portion size. Most people will eat whatever amount of food is in front of them, so start putting your meals on smaller plates. You will be just as satisfied because your mind “sees” that you’re eating a full plate of food.
Anddd…moderation is the key! Use smaller plates, smaller forks and spoons and chew more!
3. Exercise. Start slow, start smart.
Find a moderate exercise routine that you can do consistently like jogging around your neighbourhood every evening plus squat, push ups, lunges etc when you get home. You can find your exercise here. Do what you love, but if you hate everything, start back to number one. Don’t forget to take some rest one day in a week!
4. Be active.
Get your lazy ass off the couch. Walk your dog, sell your car and walk to your home (kidding), dance during commercial break and the list goes on. Just do whatever that make your heart pumps fast.
5. Be a healthy bitch.
Make this year your bitch, drink a lot of water, eat your veggies, say no to junk food, have breakfast, reduce 3S (soda, salty and sugary) stuffs, read health/weight loss articles to improve your knowledge (we need a map for our journey right?) and debates your info gained with people who say “carrots will make me fat” and other shits.
On the last note:
i need to follow more people (that’s worth following no offense but i really need good posts on my dash not some skinny girls and thigh gap and girl lifting weights)
message me if your blog consists of;
- recipe made by yourself (or you’ve tried it)
- workout guides, challenges etc
- useful info/tips/articles about weight loss or health overall
- or if you’re a Malaysian fitblr :)