Do your Research

 There are so many benefits to having a healthy body that people are willing to do whatever it takes to achieve it. Some of the benefits include increased energy and endurance, healthy blood pressure, improved quality of sleep,improved mood and self confidence, etc. So many people actually end up harming their body trying to achieve a healthy body. How?

 

There are hundreds of thousands of diets today. If you think I'm exaggerating, check out wikipedia. Among the top eight diets you'll find Atkins, Zone, Weight Watchers, Raw Food, Mediterranean, etc. All of these diets have different approaches, but typically have a common end goal - weight loss. With the media today, so many women are uncomfortable in their own bodies so they resort to diets to help them achieve the 'sought' after look. But with so many diets being advertised, how do you choose?

 

When trying to find a 'diet' that works for your goal it can be very time consuming, confusing, contradicting, etc. You must remember that these people who have 'created' these diets are doing it to make money. They are after your money and will tell you whatever you want to hear. Let me tell you something - you don't need them. STOP with the shakes, the pills, the pre-made meals, and for heavens sake STOP EATING THOSE LEAN CUISINE MEALS! Do you even know what's in them?  Many frozen dinner options contain trans fat—the substance linked to heart disease that’s now nearly banned, even in fast-food chains. And to enhance flavor, they’re packed with additives, sodium, and even sugar, not to mention a plethora of preservatives.

 

 

While I'm not saying that you can't lose weight on these diets (because you can), I would not recommend it. Most of the weight loss is from water, and what happens when you stop taking these said pre-packaged meals, shakes, pills? I guarantee you will gain the weight back, if not more. You have to change your lifestyle, or you will always be eating the whole package of cookies or the whole carton of ice cream.

 

Food is your friend and should be used as units of energy. No food should be off limits, which I've stated before. You can have your chips, cookies, etc - just in moderation. All you need for weight loss is a calorie deficit, and I don't mean go try living off of 1200 calories ladies! If you are doing this, you are doing it wrong and are harming your metabolism. Most women's maintenance calorie intake is roughly 2200 calories - slowly cut your calories. Don't hurt your body. Don't be the one who is afraid of carbs or fats, the one who does hours of cardio, the one who is spending hundreds of dollars on 'fake food', the one binging on the weekends. Don't do it. Ask for help.

 

Tips:

• Eat wholesome items with 5 or less ingredients.
• If you can't pronounce it, don't eat it.
• Shop the perimeter of the store. You will get your lean proteins, dairy, produce, etc.
• Plan before you shop. Eat before you shop. This allows you to get in and get out without picking up those unhealthy options.
• Eat your vegetables. Have a colorful plate.
• Drink your water.
• Don't say, "I can't have that." Instead, "I can have that, I just don't want it."
• Cardio is NOT needed for weight loss.
• Check out sites like http://www.fooducate.com/ or http://www.goodguide.com/ if you are confused. Fooducate has a great app that I would recommend for beginners.

 

At the end of the day, if you are truly seeking for help - reach out to someone who is educated in the area, preferably a nutritionist. I know I've touched on a lot of topics in this post, so if you'd like me to go into more detail about a certain topic - please comment below.

Making the Change

 

With the New Years just arriving, many individuals create 'resolutions' to either lose weight, diet, be healthier, go to the gym, etc. All of these things go back to the same thing - living a healthy lifestyle. Seems like a pretty big task doesn't it? Without a plan this can be overwhelming and time consuming, which results in failure. Not you, not this year.

 



 

First thing is first, this is a slow process. The faster you lose weight, the faster it's going to come back. In this case, slow and steady wins the race! Sure you'll lose weight fast (at first) with all of those fad diets, shakes, and pills around these days, but what happens when you stop using them? You go back to your old diet and the weight is back on faster than you lost it! Do not become a victim of this. You need to make a lifestyle change, it's not a temporary thing. Start small, and make more changes when you can. Yes - I'm saying you can still go out to eat twice a week, you can still eat candy, you CAN still have the things you enjoy. Think of small things you can change in your life that will help you reach your goal.

 

 

 

If you are a soda drinker, try cutting back on soda or even elimating it (recommended). You may think it's not doing that much harm, but it does in the long run! Soda is PURE sugar. If you drink one can of soda a day you are eating 35lbs of sugar per year, and gaining 15+ lbs per year. Just think of the changes you can make by quiting one bad habit. Soda is not the only bad habit people have, many people indulge in their nightly snack which usually consists of something salty or sweet (chips, candy, ice cream). Believe it or not, I was that girl! Instead of having those processed junk foods, try having something a little healthier like home-made 1 ingredient ice cream (recipe to come!), mixed nuts, or some greek yogurt with fruit. It can still be a tasty treat, you just have to give it a try!

 

 

 

I highly recommend starting slow. Incorporate more veggies into your diet, more fruit, less sugar, less processed foods - take it a step at a time. If you jump in with both feet, you are going to back to your old ways in no time! You will feel like you are punshing yourself, but you're not - you're actually doing yourself a favor. Once you begin incorporating 'healthier' foods into your diet, you will not only feel better but you will sleep better, have more energy, etc. Keep in mind that it is going to take time, you may not see results as fast as you'd like, but the process is working.

 

“It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!"

 

If you aren't sure what you should be eating, keep checking back to my blog where I will be posting many recipes and a grocery list. Become a member so you won't miss it! If you have any questions regarding your diet, please comment below!

10 Tips to Help You Keep your New Year's Resolutions

This is the time that many New Year's resolutions are being made, and often times than not - are broken. As the weeks go by, you lose sight of your goals and you sink back into your own ways. This year, stop the cycle of resolving to make change and then not following through. If your resolution is to take better care of yourself and get healthy, you will have a much better year if your resolution sticks. Here are 10 tips to help you get started.

1. Be Realistic

The surest way to fall short of your goal is to make your goal unattainable. For instance, resolving to NEVER eat your favorite food again is setting you up to fail. Instead, strive for a goal that is attainable, such as avoiding it more often than you do now.

2. Plan Ahead

Don’t make your resolution on New Year’s Eve. If you wait until the last minute, it will be based on your mindset that particular day. Instead, it should be planned well before December 31 arrives.

3. Outline Your Plan

Decide how you will deal with the temptation to skip that exercise class or have that piece of cake. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your “bad” will affect your goal.

4. Make a “Pros” and “Cons” List

It may help to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve.

5. Talk About It

Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a buddy who shares your New Year’s resolution and motivate each other.

6. Reward Yourself

This doesn’t mean that you can eat an entire box of chocolates if your resolution is to eat a better diet. Instead, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with a spa day, new fitness clothing or by going to a movie with a friend.

7. Track Your Progress

Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help keep you motivated. Instead of focusing on losing 30 pounds, focus on losing the first five. Keep a food journal to help you stay on track, and reward yourself for each five pounds lost.

8. Don’t Beat Yourself Up

Obsessing over the occasional slip won’t help you achieve your goal. Do the best you can each day, and take one day at a time.

9. Stick to It

Experts say it takes about 21 days for a new activity to become a habit and six months for it to become part of your personality. It won’t happen overnight, so be persistent and patient!

10. Keep Trying

If you have totally run out of steam when it comes to keeping your resolution by mid-February, don’t despair. Start over again! Recommit yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will soon build on each other and, before you know it, you will be back on track.