Well, it is almost March. How have you done with your New Year’s resolution to lose weight and to start exercising?
Don’t be too hard on yourself - like so many thousands of others, we have good intentions. We start out by starving ourselves and working out way too hard the first couple of days. Next thing you know we give up and go back to our old habits.
Here are a few tips to get you back on track to achieving your goals.
If there doesn’t seem to be enough time in your day to work out, combine cardio and strength training in a 20-minute workout. You will burn calories while building lean muscle.
Our bodies are amazing machines. If you do the same workout every time, you are doing yourself a disservice; our bodies become accustomed to the routine so it takes less effort. You have to keep the body guessing, so change little things like the number of reps you do, or switch the pace on your cardio.
Next, try making small changes to your diet. Instead of eating cereal, toast, or waffles for breakfast (which spike your blood sugar), eat protein and vegetables. Grains cause your insulin to rise as well as your cortisol, and before you know it you are hungry again and your blood sugar has plummeted.
Omelets are a great way to start your day. No time for making an omelet? How about scrambled or hard-boiled eggs and some raw veggies?
If you feel like you are missing something when you don’t have bread or grains with your meals, try saving them for your lunch and dinner. They should be just 1/4 of your meal; the rest should be vegetables, fruit, and protein.
Another problem I see all the time is the size of our portions - they are way too big. I always tell my clients to use a small plate. You will be surprised at how satisfied you are with smaller portions, and before you know it, you will hate that stuffed feeling when you overeat.
We didn’t get out of shape overnight, so why do we always believe we can get in shape overnight? Small changes over a longer period of time are more sustainable.