Make a list of the reasons why you'd like to be skinny
for example mine:
-so I can wear cute shorts
-so I can feel confident in public
And so on, make them as personal as you'd like and based around your current marriage since that seems like your motivation. Look at this in the morning to start your day with a goal in mind
Plan your exercise. If you'll simply say." Hey I'll do something tommorow" it won't make you more likely to exercise. When you put efforts and care into writing out an exercise plan then you will go out with a different mentality and a need to accomplish what you've set yourself to do
A quick reminder. You may think this is a cliche diet tip but you need to need to write a plan of what you will eat
Know what is available in the Fridge and the night before write out what you will eat and at what time
You must strictly stick to this list if you do plan on doing it. If you are letting little things slip that were not planed... After a while you'll start straying more and more from your lists and the calories will add up
Also do not reward yourself with food after exercise. A Friend of mine does intense workouts but hasn't dropped a pound as she stuffs her face all day and then compensates at the end of the day at the gym thinking she'll loose weight
Remember mentality is everything. The exercise and diet for you can easily be found online or in any book. Just keep motivation clear and listed and a plan for exercise and your diet. The more effort you put into creating the plan and making it as offical as possible the more you'll stick with it. Tell people, tell family and friends of your diet, and exercise. Be proud you wish to make a change. You will feel like you are letting yourself down and your family when straying from a healthy lifestyle. (For example I just listed my weightloss plan of quite some time here to help you but also to help myself visualise and officialize my plan)
The main thing is eating properly. It could be fun though. Start with something like not eating any more processed foods for about four weeks and moderately excercise. You will lose weight i promise. Have fun..☺
Well my trainer said carbs isnt bad eat in moderation because it makes you work harder and just exercise daily by walking then doing physically exhausting work like strength training. Im 17 and I use to weigh 135 kg now im 115 and still trying to lose never give up plus you only get out what you put in
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Avoid only counting calories and consider the quality of your food too. Replace processed foods, white carbohydrates and sugary treats with natural foods, primarily leafy, watery vegetables and moderate amounts of fruit, whole grains and lean protein.
Pay attention to portions. Eat too much of any food even healthy varieties and you won't hit a 3-pound-per-week weight-loss. Fill half or more of your plate with leafy greens or steamed, non-starchy vegetables which have few calories, but are filling and highly nutritious. Stick to just about 1/2-cup of whole grains and a 3 ounce serving of lean protein such as chicken breast, flank steak or white fish at meals.
Include a serving of healthy fats with most meals to increase satiety. Eating quality fat won't hinder your attempt to lose weight. Options include a teaspoon of olive or coconut oil, a 1/2-ounce serving of nuts, a quarter of an avocado or a tablespoon of flax or chia seeds. Mix these foods into dressings, soups, smoothies or salads. You could also have 1/2 to 1 ounce of nuts as a snack between meals to curb hunger.
Cut out added liquid nutrition. Avoid soda, alcohol, juice even 100 percent fruit and sugary coffee drinks. These drinks can add extra calories and don't contribute to feelings of fullness. When you're on a mission to lose weight. You can't afford alcohol, which can lower your inhibition so you give in to overeating or cravings.
Aim to burn at least 500 calories per exercise session. When combined with cutting 750 to 1,000 calories out of your eating plan per day and increasing general daily activity, this will lead to the 3-pound-per-week weight loss.
Dedicate yourself to doing more cardiovascular exercise, which helps you burn calories. Build up your fitness level gradually, as doing too much too soon could lead to injury or burnout. You could also simply start with walking for 30 to 45 minutes three to five days per week. After two to three weeks, increase the duration and frequency. In month two, consider adding variety to your cardio routine I suggest doing the above peak 8 routine. Keep your body guessing so it maximizes calorie burn.
Make some of your cardio sessions involve intervals, but only after you've built a base of cardiovascular fitness; this can take two to four weeks. Intervals involve alternating bouts of very high-intensity work with short rest periods and have a greater impact on fat loss than steady-state aerobic training, explains Stephen H. Boutcher in a 2011 issue of the "Journal of Obesity."
Add weight training after a week or two or your weight-loss plan to build lean muscle, which can offer a slight boost in your daily energy burn. Join a gym and hire a trainer to guide you. If a gym isn't for you, start at home by performing one set of eight to 12 repetitions of an exercise for every major muscle group two times per week on non-consecutive days. A simple routine involves a set of squats, pushups, triceps dips, pullups and crunches. After these body-weight exercises become manageable for 12 repetitions, add weight in the form of dumbbells or resistance bands.
Aim to be more active all day long.
Make sure you get the OK from your doctor!!
Look at pictures of what you want to look like ... don't look at them and put yourself down, look at them and think that you CAN look like that if you work for it
buy a pair of smaller jeans and work to fit into those jeans. they will slide up easier with each week passing and it will give you a ton of motivation so that one day you will get that button closed and that zipper up
set goals and keep a diary of what you eat and how long you work out and how much weight you are losing... This app is great for that. I saw something on pinterest, this lady took 2 jars and some rocks and labeled one jar "pounds left" and the other "pounds lost" and with each lb gone you take a rock out of the pounds left jar and move it to the pounds lost.
start a workout such as p90x or 21 day fix where you have a specific workout schedule that's easy to follow ... you will want to continue because you know how many days you have left and these programs work fast ! You will see results within the first week or two !
Just get up and do it, it takes exactly 2 weeks to get into the rhythm of eating healthy and exercising ... it'll stop feeling like a chore and start being enjoyable because you will feel better about yourself and feel a lot healther.
Don't cut out the foods you love , just limit the portion sizes and limit how much you eat the unhealthier choices. If you cut these items completely out of your diet you will go nuts and definitely won't be able to stick to making healthier choices. Google healthy alternatives to the foods you love you would be surprised at how delicious and similar those healthier choices can be !
Eat right and exercise. I know that sounds simple and maybe even condescending, but that is the key to weight loss.
I've struggled with my weight forever. This is what I found out. I too had (and still do have anxiety about going to the gym) but I use the people who are in shape to my advantage. I get to see them work to maintain what they have and I have to work to get what they already have.
Think about it this way too. It took a while to get big so naturally it will take a while to get smaller. It starts with replacing bad habits with healthier ones and that is exactly where diet and exercise come into play.
Honestly, who gives a dang what anyone else things of you! You are in the gym for you and your husband. Your health matters, so if you don't exercise in the gym you can do it outside, or at home. Walking is awesome exercise! Start small and work up.
Maybe this week you being to drink a lot more water, quit eating bread and you walk a half a mile on a break at work or when you get home. Do that for a week or two, then start walking a mile for a week or two. Then concentrate on walking that mile faster. Once you start getting quicker, add on another half mile or perhaps take 2 walks a day!
The good news is, it does get easier. You've just got to get motivated and stay motivated. And weigh ins... oh, they can be agonizing. if you're going to weigh in, do it once a week max and do it at the same time. Say Mondays at 530, because we tend to weigh different weights at different times of the day. Being regular about it gives you a higher degree of accuracy.
All of this reminds me to get my butt back to the gym! Good luck and if I can help inspire or whatever, let me know.
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