If you’re like most people, you’re ready for a change after a few months of quarantine, stress, emotional eating, and not working out.
You’re ready to start feeling better, exercising, and making dietary changes. You’re eager to get started on your weight-loss journey. But you’re not sure how or where to begin. If this describes you, this is the article for you!
If you had joined a gym for a few months, then drop out due to a lack of motivation and a lack of understanding of what they were doing. They had been starting and stopping for several years.
- Concentrate on yourself
After a few extremely difficult months, it’s time to reclaim your health, lose weight, and feel more confident.
If you want to lose weight, you must make a commitment to yourself.
When most women join our program, they experience a significant shift when they realize the importance of making time for themselves. No, it is not selfish; in fact, it is the polar opposite.
They notice how much better they feel, both physically and psychologically. As a result, they are better able to care for their families and loved ones.
Let’s make a commitment before we move on.
- Strive for progress rather than perfection.
So, you’ve set a weight-loss goal, which is fantastic! I’d like you to consider that number for a moment.
How do we get to that weight-loss figure?
Clue: not by wishing for it to happen. It’s time to get started. I want you to concentrate solely on the small but incredibly powerful actions and behaviors that will get you closer to your fat-loss goal. The accumulation of small daily habits adds up to enormous amounts of progress.
And the key to consistency is progress. When you pursue progress (no matter how small), amazing things happen. That is where the real fat loss occurs, and it is where our most significant transformations occurred.
Here’s an example of a minor daily fat-loss victory:
- Exercising for at least 30 minutes
- Increasing your water intake and including more protein in your diet
- Choosing a vegetable side dish instead of the standard side of fries
- Holding your plank for a little longer than you did yesterday
- Increase the weight of an exercise by 5 pounds.
All of these actions add up and are what get you to your fat-loss objectives. The key to success is to make small, consistent progress.
- Reduce the resistance.
When you start something new, there is always going to be more friction or resistance. This is why it always feels more difficult at first. This is critical to understand when first starting out.
When something is new, such as a workout routine, it is not yet a habit. It takes time and effort to get the wheels in motion and turn that new workout program into an easy part of your daily routine.
To help you overcome this resistance, here are a few pointers to keep your diet and workouts at the forefront of your mind and easy to begin each day:
- Make sure your workout clothes are packed and ready to go.
- Keep your walking or running shoes near the front door as a reminder.
- Sleep in your workout clothes from the morning.
- Refrigerate fresh fruits and vegetables that have been washed and cut.
- Healthy foods should be readily available and visible on countertops.
- Before you go to bed, prepare your meals and snacks for the next day.
- Simply love thy workouts
Why do most women discontinue their exercise routine? Disappointment and boredom
The boredom stems from repeating the same treadmill routine day after day. As you make little to no progress and wonder what you should be doing instead, frustration sets in.
When you enjoy your workouts and look forward to them, as well as the progress you’re making, that’s when things start to change. You remain committed, motivated, and make tremendous progress.
- Keep track of what you eat
When it comes to fat loss, your diet is everything.
So, how do you know how many calories you consume per day? Keep an eye on it. Set your daily calorie and long-term fat-loss goals using a food tracking app, and keep track of what you eat and drink throughout the day. This is a fantastic tool for revealing how much you’re really eating, and if you’re overeating or eating the same amount of food as you burn, you’ll simply not lose weight. To avoid guessing and greatly improve your fat-loss consistency, try tracking everything you eat and drink for a few weeks.
- Concentrate on getting stronger.
Most fitness routines, particularly for women, are lacking this component.
Imagine yourself at the gym, hitting the weights for a fast workout. The majority of us choose weights that we know we can handle and perform routines that we are familiar with. Alternatively, we can go for a similar run or walk at the same time. Repeat this process until we’ve made minimal progress after three months.
Instead, concentrate on making little daily or weekly gains in strength. This is really beneficial to muscular tone and fat loss. Do something simple every time you go to the gym to improve on the previous week.
- Sundays should be used to prepare for a successful week.
- Weekday success is the result of weekend preparation.
- Make the most of your Sunday by preparing for fat-loss success.
- Here are a few pointers to get your week off to a good start:
- Shop for the week’s groceries on Sunday. Include a lot of fresh veggies and lean protein.
- Prepare breakfasts, lunches, and snacks for the coming days.
- Make a list of what you’ll have for dinner each night of the week.
- Make sure you have your daily refillable water bottle on hand.
- To substantially improve your consistency, schedule your exercises like any other meeting or appointment.
- Get rid of all the junk food in your kitchen. If it’s in your house, you’re likely to eat it.
- Protein should be included in every meal and snack
Protein consumption has been proven to aid with:
- Getting rid of body fat
- Increasing your feeling of fullness after meals and throughout the day
- Muscle growth and repair
- Performance at the gym, better exercises Equal more fat reduction
- The rate at which your metabolism works, the more calories and fat you burn.
Protein smoothies, eggs, chicken, turkey, fish, protein powder, black beans, and Greek yogurt are all good non-processed protein sources. At each meal and snack, aim for 1 palm-sized amount of protein.
- Consume calorie-free beverages.
As previously said, in order to lose weight, you must consume the proper quantity of calories. Drinking your calories is one technique to substantially boost your calorie intake and slow down weight reduction. Additives in coffee, such as cream and sugar, as well as soda, fruit juices, and alcohol, are high in calories. Stick to water and other calorie-free beverages instead.
BONUS TIP: Before each meal, drink 2 cups of water! According to research, drinking 2 glasses of water before each meal will help you feel fuller and eat less.
Are you more motivated to begin your weight-loss journey and live a healthier lifestyle? Please leave a comment below. We’ve got this! We have confidence in you.