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Weight Loss/Tone Up.
I need to lose weight and/or I want to get healthier. Can you help me out and give me some tips?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
First off, weight loss takes patience. Second of all, it takes commitment. You can't eat healthy and work out one week, then binge on junk food and work out one day the next week.
That being said, before you start on your weight loss journey, set a goal. Decide how many pounds you want to lose or what you want to accomplish. It can be as simple as losing 5 pounds or just having more energy during the day. But it can also be a long-term goal, like losing 50 pounds and keeping it off. Just make sure that you keep it realistic and that you don't expect too much out of yourself. Set a realistic goal, and keep it in mind.
As far as how to obtain that goal goes, start with changing your diet. This is the biggest thing, and it will have the biggest effect on you. Make a meal plan if you have to, and STICK TO IT. Find alternatives to junk food. Here are some tips to help you get started:
1. Replace ice cream with sorbet.
2. Replace potato chips with baked chips.
3. Replace pop with fruit juice and/or water.
4. Eat fruits for snacks.
5. Replace white bread with wheat bread.
6. Pack your own lunch for school/work; don't buy.
7. Don't be afraid to try new foods. Try new, healthy recipes.
8. Control your portions. Make sure you're eating just enough to fill you up. Stop when you're full; don't stuff yourself.
9. Don't use diet pills. They don't work. They're a waste of money and time. The best way to lose weight and get healthy, is to do it NATURALLY. There is not miracle weight-loss pill.
10. Change up what you eat. Keep it healthy, but don't eat the same thing at every meal. You'll get bored, and you're more likely to stop eating well if you eat the same thing.
And most importantly: DON'T CRASH DIET. When you starve yourself, you screw up your metabolism. When you screw up your metabolism, it's harder to lose weight. Crash Diet = Worst possible "diet" EVER.
Now, on to every body's favorite: EXCERCISE! I know, you're probably groaning at the word and you're probably thinking "But I don't even like exercising! It SUCKS." And that's where my first tip (and all the others, eventually) comes in:
1. Keep a positive state of mind!
- If you tell yourself you can do it, you can. If you tell yourself you're going to do it, you will. Be positive! And know that in the end, it will all be worth it.
2. Find YOUR exercise.
- For me, it's running. I love to run and I do it whenever I have time. For some people, it's bike riding or swimming or Kick-Boxing. Find some sort of physical activity that you enjoy, and do it!
3. Just like with your diet, don't be afraid to try new things.
- I recently took up Yoga (something I never thought I'd like, because I have the coordination of a Slinky.) I actually really enjoy it. So, try something new. Take a Tae Bo class, go for a bike ride or even just keep it old school and try out some new equipment at the gym.
4. Also like with the healthy diet, make a plan.
- Pick which days every week that you will work out, and write it down. Mark it on your calendar: "work out day", then on the next day "rest day". Stick to your plan, and if you find yourself busy on the day you're supposed to work out, make sure to work out the next day.
5. Which brings me to my next point- don't over do it. Start out slow.
- Know your limits, and give yourself time off each week. Maybe start out with working out 3 times a week for 30 minutes. Then, gradually increase to 3 days a week for 35 minutes, then 4 days a week, etc. Push yourself, but know where enough is enough. Everybody has their limits, and nobody knows yours better than you.
6. Make a PUMP UP PLAYLIST!
- My running playlist, no joke, is what keeps me going. I made a big playlist of songs that pump me up and make me want to run harder, or run that extra mile. So, find songs that pump you and get you going, make a playlist, and listen to them every time you work out.
7. Find a work out buddy!
- I'm not going to lie- this is not my style at all, but it might be yours. Personally, I love running on the treadmill all by myself with nothing but a wall in front of me and Hollywood Undead blasting through my headphones. But if you don't like being alone when you work out, find a friend to go with you. Ask a friend to take a class with you, or go for a run with you. It's really rewarding to some people, and it might help you out more than you'd think.
Now that you have what you need to start eating healthy and to start a work out plan, I have a few tips other tips to keep you going over the course of your weight loss.:
1. Keep track of your progress.
- Write down how you feel after a work out. I have Post It notes on my mirror with words like "Energized" and "Confident", because that's how I feel after I work out. You can try this tip, too.
2. Don't obsess.
- Do NOT weigh yourself every day. Weigh yourself once a week TOPS. And if you don't see progress at first, don't freak out. You have to know that it's going to take time, and results aren't instant. Instead, think of what IS instant: do you have more energy? I bet you do! Are you feeling better about yourself? I bet you totally are!
3. Reward yourself.
- When you reach a milestone (like losing 10 pounds or something), celebrate! Buy yourself a new pair of jeans or do something that makes you happy to reward yourself.
4. Incorporate your healthy lifestyle into other areas of your life.
- Walk to work or school. Invite your friends over for a Yoga party, or a healthy dinner party!
Good luck, and if you ever need more help, send something to my inbox! :)
-Laura (17-f)
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