Losing weight can be a hard goal to meet and be very frustrating in the procees. Here are 12 tips to assist you on your weight loss journey.
Don’t give up, stay focused, and be proud of yourself for the hardwork you’ve put in so far.
Healthy Living!
Don’t feel like going to the gym? You can still burn calories at home! Repeat this 3 times & be proud of yourself you’ve just burned 300 calories
Every week you should challenge yourself to be better, step outside your comfort zone, and push yourself a bit further. You can reduce the odds of hitting a plateau if you switch up your exercise routine.
Here is this weeks challenge…
I challenge you to switch up your exercise routine. Sometimes we hit plateaus because we do the same routine. Burning calories can be done in other ways than just running on a treadmill.
I challenge you to try something new!
My motto is IF YOU BITE IT, WRITE IT! Ditch dieting altogether because diets don’t work, they don’t keep the weight off, and they do more damage in the long run. Balancing your weight is a hard task to manage. We have to be mindful that calories play a major role in maintaining weight and losing weight.
My clients always ask me why eating the right amount of calories is important. I always tell them monitoring what you eat helps you to lose weight and works in favor of your output of caloric energy. When you carefully monitor your calories, food portion, and foods you eat, you naturally decrease the amount of food you eat. Your decrease in food intake represents a decrease in your calorie intake. More importantly, managing your calories makes it easier for you to burn off calories through less activity. I’m not encouraging you NOT TO EXERCISE because we need to burn calories but if you skip a day here and there you don’t have to worry about gaining weight over night because you missed a day of exercise.
There are two reasons you aren’t losing weight! Either you’re consuming too many calories or you’re not consuming enough calories and both reasons work against you. If you’re consuming too many calories essentially you are over eating especially if you aren’t burning calories. If you aren’t consuming enough calories your body stores fat because it isn’t sure when its going to get fuel again which means your body begins to live in starvation mode.
That’s why it is very important to keep track of how many calories you consume and how many calories you burn.
Think about THIS… 3,500 calories is equivalent to 1 pound (0.45 kilogram) of fat, this means you MUST burn 3,500 calories more than you take in to lose 1 pound. By monitoring you calorie intake AND reducing 500 calories per day, you would eventually lose 1 pound a week (500 calories x 7 days = 3,500 calories).
If you are concerned with reducing calories, well this doesn’t have to be difficult. You really just have to be more mindful of the high-calorie and low-nutrition items you eat. Try replacing high-calorie foods with lower calorie options. This is why it is important to eat foods that are healthy and naturally low in calories. This is where choosing fruits, vegetables, and other lower-fat foods become important.
You will get more calorie bang for your buck by understanding the foods that you eat and their benefit. If you’re not monitoring your calories and you continue to eat high-fat foods like fried foods, you will easily consume half of your day’s calorie allotment before lunch. Be more cautious and eat carbs and protein in the morning. Breakfast is the most important meal of the day, look at it as the meal that starts the car every morning so you can do all the running around you need! My favorite breakfast is an egg white omelet with mushrooms, spinach or kale, onions, colorful peppers, and I opt to skip the cheese but if you love cheese you can choose a smaller amount of low-fat cheese. This will give you calorie room for lunch, dinner, and eating a snack every 2- hours.
We will talk about calories and food portions tomorrow. TODAY, remember to choose the right foods, TRACK your calories, DRINK water, and EXERCISE at least 30 minutes a day!
Healthy Living
Walking when the weather’s nice is a super-easy way to keep fit, even when time is short go out for a few minutes. Other ways to get steps in:
Trade your power mower for a push version. Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower. Get off the bus a few stops earlier. Hike the mall, being sure to hit all the levels. Take the stairs every chance you get. Sign up for charity walks. Crank the music and get your heart rate up the next time you mop or vacuum.
It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.
If the word “exercise” inspires you to create an avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out. Once you start your not-calling-it-exercise plan, you’ll discover how to knock down the roadblocks that prevent you from exercising in the first place. Burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, or by chasing the dog around the yard!
Blaming a slow metabolism on your inability to drop unwanted pounds is a common excuse. And if you think that’s what’s been holding you back lately, you’re in luck—you have the power to improve your metabolism! –
Strength Training
Drink Your Water- Stay Hydrated
Snack Between Meals
http://blog.myfitnesspal.com/2014/06/6-non-gimmicky-ways-to-boost-your-metabolism/
Healthy Living!
The foods we eat can aid in reducing overall stress. The good habits we take on such as exercise, meditation, and yoga can decrease the body’s reaction to stress.
11 foods that naturally reduce stress…
Five ways to tame your stress…
Exercise is important because it is one of many prevention’s of gaining excess weight. Engaging in physical activity assists in burning excess calories. Depending on the intensity of your exercise routine determines how many calories you will burn. The good part about being active is that if you are consistent you don’t have to over do it and work out hours a day to reap weight-loss benefits. You have options when it comes to burning calories.
4 Exercises You Can Do At Home:
Jumping Roping: Jump roping burns up to 340 calories in 30 minutes. You want to purchase a jump rope with handles that reach to just under your armpits when you stand on the middle of it. Surprisingly enough if you don’t have a jump rope this same method can be done rope-free. You can increase the calories you burn by switching up your speed. Go slow then fast, try one foot then two feet.
Walking Vigorously: Walking is a great way to start exercising, get your heart rate up, and burn calories. You can walk vigorously and burn 170 calories in 30 minutes. I’m not talking about taking a slow stroll through your neighborhood with your friend, I’m referring to walking vigorously enough that your heart rate is accelerated. The goal is to break a sweat. You should be walking so fast that you cannot have a comfortable conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth in time with your stride. To take it a notch higher, if you decide to jog you can add jump roping to your jog.
Hula Hooping: One of my favorite at home family exercises is hula hooping. All you need is an adult-sized hoop because they’re heavier than a kids’ hula hoop. You’ll know you have the right size if it reaches your chest when you stand it up in front of you. Surprisingly enough you can burn up to 300 calories in 30 minutes by shaking your hips.
Dancing: Dancing is a great at home exercise. The key is to keep the tempo upbeat, choose songs with fast rhythms such as Latin music, hip-hop, or even Bollywood music. Try not to rest between songs. Download 30 minutes worth of songs that increase in tempo; add two songs at the end that slow down the tempo toward the end for a cool down. Dancing burns 221 calories in 30 minutes and you can boost your calorie burn by using your arms; raise them in the air and move them to the beat.
I know exercising can be challenging at times but if you are at least physically active on a regular basis you will see the results you expect to see. I encourage you all to find a routine that works for you, stay focused on your goal. Don’t forget to have fun in the process. EXERCISING DOESN’T HAVE TO BE BORING!
Healthy Living,
Coach Young
To find your healthy Wellness Coach go to: http://conundrumalliance.com or http://www.launchyourlifewellness.com
Launch Lives Through Wellness 
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