So for weeks now I’ve been planning my new year diet, and due to a numerous amount of things – planning a presentation, preparing for my university exams, juggling two jobs and a social life (if that’s what you call it) and looking after my baby… I mean puppy (Although he is just as much work as a baby) I haven’t had time to hit the gym.
I have been trying to eat clean and detox for the start of my 30 day challenge. I am making a timetable of the next 4 weeks, and I’m going to do my best to stick solidly and see what I can achieve when I put my mind to it. When I’ve ate sluggish, or slacked off on my exercise routine, I really see the effects in my day to day life. It makes my moods low, and I can feel really exhausted when I’m not getting the nutrition my body needs.
I’ll post what I aim to get from my personal challange and how I’m going to achieve the goals I set. I will be sharing with you what food & drinks I will and won’t be eating over the next 30 days and The exercises I aim to do.
Any meals I think look or taste aperitising I will share under Recipies so you can have a go at making them yourself.
I’m trying to show people that you don’t have to, and shouldn’t put things off until ‘tomorrow’ because guess what? Tomorrow never comes. If you’re looking to really get yourself motivated, start now. No putting things off, because they will never get done. The sense of achievement you encounter when you dive head first into something, whether your ready or not is really quite inspiring and if you have the guts to do it, then do it, and do it now!
Here are a few tips to get any beginners on their feet, I’ve tried to make them as basic as possible, and by following just a few of these simple steps might change your whole perspective on dieting and becoming a healthier you.
1 | Understanding what it means to loose weight & how to efficiently loose weight
In order to burn fat you need to use up calories. Since there are about 3,500 calories in a pound, you need to burn around 3,500
More calories than you consume, in order to loose one pound of fat. The key is to pace yourself. A vigorous, hour-long workout will burn roughly 800-1,000 calories. Luckily being active helps, and if you burn between 600-800 more calories than you take in per day, you can expect to loose about one pound per week. Also
Remember that their is no sufficient way of reducing fat in a selected place on your body, usually known as ‘spot training’. When your body looses fat, it comes off all over your body, not in one place.
2 | Cardio (mainly) is key to loose fat
Whether it’s running, jogging, bike riding, dancing, swimming or even rowing, to get your abs defined the first step is to loose any fat
Around the abdominal area. Cardio workouts raise your heart rate and are a good way to get all your muscles working, and
Increase your stamina, so you can do your activities for longer, and burn more. It’s all about starting off slowly, at a pace that
Suits you. There is no point trying to run for miles and miles when you can barley run up the stairs in your house. If your new to exercising, try something more enjoyable like swimming, or get into a routine of walking your dogs, even twice a day.
Once you find what you enjoy the most, try and fit in 3-5 workouts a week, once you’ve got a habit, you won’t imagine your life without exercising. Challenge yourself, set goals, and don’t stop until you’ve achieved them. This will bring you a content mind, and can help you focus positively on other factors in your life.
If you struggle with exercising for any long period of time, try interval training. This is short bursts of furious activity followed by longer periods of low activity. Researches think that interval training helps burn fat better than exercising at the same intensity for longer times.
3 | Facts about food
Many people skip breakfast they don’t have time for it. The harm or skipping breakfast from a weight loss perspective is twofold
It causes you to get hungrier later on and it fails to jump start your metabolism. Eating a healthy breakfast will keep you from
Eating more later on and it can increase your resting metobalism by as much as 10% for the day!
I will be putting some nutritional breakfast ideas up on the blog, but if your planning your own diet, make sure to include lean
Protein in the morning, such as: egg white omelette with spinach and tomatoes, Greek yogurt with blueberries, bananas and flaxseed, or leftover salmon with whole grain toast.
Avoid eating sugary cereals, simple straches such as potatoes (hash browns, etc.) and refined wheat (white bread, etc.)
Keep in mind that smoothies or low fat drinks on shelves in super markets aren’t always a good way to start the day.
Some contain more sugar than 5 doughnuts!
Also keep away from refined carbohydrates, such as white bread, pasta and rice. Any foods with a high sugar content, sugar is
Absorbed quickly, but brings your metobalism to a halt. High fat foods such as fast food, take always and fried food.
These can replaced with whole grains, which are easier to break down and burn off.
Eating smaller meals but more frequently throughout the day will help you feel fuller for longer, and fuel your metobalism so it is firing all through the day.
Meals later on in the day tend to get stored as fat not because your metobalism is beginning to shut down, but because late-night meals are often overly caloric snack foods, that don’t have time to be worked off before bed. Your metabolism works even while you sleep; the fact is that most people eat sweets and scratches before bed rather than kale and spinach.
Try eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite while offering healthful benefits. A handful of nuts can have the same effect.
Try drinking a large glass of water or green tea before every meal and before you go to bed. This will stop any mistaken dehydration with hunger.
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