5 Easy Steps To Beginning Your Weight Loss Programme ..
Set Achievable Goals
This is a very important part of beginning a weight loss programme, but more often than not, it is not given enough consideration, or even worse, not considered at all. You need to do more than just vaguely say, ‘I want to lose a couple of stone or so’.
It is so important when beginning anything new that we set goals and targets, these will give us something to aim for and importantly, something to measure our progress against throughout the whole process.
Below are a few points to remember when setting your goals;
- Write down your ultimate goal and the time frame you intend to achieve it in, e.g. Lose 3 stone in 6 months.
- Write down how you intend to achieve this; e.g. join a gym, sign a PT or train at home. Then break it down further into actual activities; walk for an hour a day, go to gym 3 x per week, cycle to work, take up Tennis, Zumba, Yoga etc etc.
- Decide on how you are going to improve your diet, do you need to introduce a calorie controlled diet or do you need to concentrate more on what you eat as opposed to how much.
- Break your end goal into achievable segments for example; End Goal – Lose 3st in 6 months, Monthly targets – Lose a minimum of 8lb a month. Weekly Targets – Lose a minimum of 2lb a week. Once your end goal has been broken down into smaller monthly and then weekly targets it won’t seem so daunting.
Utilise Free Technology.
This really doesn’t have to cost you a penny as there are so many excellent free APPS for both IOS and Android markets now, all you need to do is pick one! The benefit of using an activity tracker is it really helps you to monitor your progress as well as providing you with daily visual results of your efforts, how far you’ve walked, how many calories you have burned etc. Along with being great record keepers these APPS are also fantastic motivational tools to help keep you interested and focused on achieving your end goal.
Below are a few suggestions of some free APPS available to you;
- Moves – Activity Diary (iPhone & Android) www.moves-app.com/
- Argus/Instant Heart Rate/Fitness Buddy www.azumio.com
- Endomondo – (iPhone & Android) www.endomondo.com/
Get Yourself Moving.
Now is where the real work begins, you should have already set out how you are going to increase your daily activity in step 1, so revisit your plan and stick to it! Walking is one of the easiest ways for anyone to increase their daily activity levels, it’s free, you can do it almost anywhere, and it doesn’t require any specialist equipment other than a pair of comfortable trainers.
- Aim for a minimum pace of around 13 – 14 minute miles, this will be easy to track via your new fitness APP!
- Take your hands out of your pockets, the greater the arm swing the greater the calorie burn.
- Try to vary your route to include different hills and terrain. This will help to keep your body using different muscles to different degrees as it tackles the inclines or uneven ground, it also helps to stop you getting bored walking the same route time and time again.
- Utilise your free APP by trying to beat your previous time, distance or calories burned.
- Introduce a mini power circuit to your daily routine, something like; 10 Squats, 10 Press Ups, 10 Burpees, 10 Sit Ups followed by the Plank held for 30 seconds. Don’t rest between exercises and repeat the circuit 3 times, do it every day!
Eat Less – Junk!
Firstly, do not make yourself feel instantly deprived of all things nice by announcing to everyone with a sense of doom that you’re on a diet. We are all on a diet all of the time, the word diet simply means what we eat, we can have a healthy diet or an unhealthy diet it is purely determined by what we choose to put in our mouths.
So forget the word diet and all the negativity it brings and embrace the fact you’ve decided to embark on an exciting new healthy eating plan!
Below are a few basic rules to follow;
- Concentrate on cutting out sugar and saturated fat, don’t make the mistake of cutting out all fats they are not all bad, just avoid saturated fats found in cakes, biscuits, pastries etc.
- Focus on portion control, pile up the veggies but watch your carbohydrate intake (bread, potatoes, rice, pasta).
- Eat a rainbow, try to add as much colour and variety to what you eat as possible, colourful fruit and veg contain different vitamins and minerals and are packed with health boosting antioxidants.
- Cut out fizzy pop and watch your fruit juice intake (contains high levels of sugar in various forms) but drink plenty of water at regular intervals throughout the day. Fruit teas are good way to increase your fluids if you find water a bit boring.
- Try to include at least 3 portions of oily fish per week.
Take a look at www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx for more info
Keeping it Going.
Once you have started your new and healthier way of living, if you are sticking to your plan you should start to see and feel some results within the first week or two. Hopefully these results will be enough to keep you motivated and on track to reaching your end goal but if you feel yourself begin to falter as the weight loss slows a little, or the novelty starts to wear off, now is the time to revisit the plan you wrote in stage 1.
- Focus on how far you have come and the targets you have already reached.
- If it is the exercise that’s becoming a problem then change it, change your daily activities to something new.
- Perhaps ask a friend or family member to come with you so you have some company whilst you are exercising.
- Focus on just how great you’ll look and feel if you stick with it and reach your end goal.
- If you are getting bored of the same foods then get online and look up some new healthy recipes, if you need some inspiration try www.goodtoknow.co.uk/recipes/healthy
If you had the determination and commitment to start a new program which should have already led to some initial weight loss and healthier changes within your body, then it would be such a shame to waste all that effort. Dig deep, focus on your end goal and how you’ll look and feel when you achieve it, keep going – you know you can do it, you have already proved that by starting the program in the first place!
We hope you have found this article and the links within it useful – written by
Makes Finding Fitness Easy!