Today is your day if you want to start to take charge of your body and your life. Build a better body is not about strict rules or restrictions, but about implementing lasting habits that can help you look and, most importantly, feel better. The Centers for Disease Control and Prevention notes that losing even just 5 to 10 percent of your total body weight (provided you are overweight) can produce health benefits such as better blood pressure, cholesterol levels and stable blood sugar.
Try it out for 10 weeks and see what happens? No veganism required!
This week is all about awareness.
Step 1: Weigh yourself and own the number. Do not get on the scale and off it 10 times hoping it will change. If you don’t like it, avoid fretting about it. Stress over your weight can be as bad as stress over your job or your schedule. Simply move forward with the plan so you feel like you are in control of changing it.
Step 2: Keep a food log at least for this week (Monday to Monday). I ask all of my clients to do this and as simple as it seems, people avoid it. You will encounter your own excuses: “I don’t have time; It is inconvenient; I forgot.” Your job is to overcome these excuses and just do it. You can jot your info on a piece of paper, in a notebook or – my fave – online on a site like Livestrong’s The Daily Plate, FitDay, Spark People or Nutrition Data. All have their positives and negatives – find a site that works for you (all are free). The best thing about the online sites is that you get a breakdown of macronutrients, so you can see where you might be deficient. When you do keep your food log, be honest. If you flub the numbers because it is painful to see that you actually did eat the entire box of cookies, you aren’t fooling anyone but yourself. Studies show that people who keep a food diary lose more weight than people who do not. If nothing else, it can help you with awareness – most people underestimate how much they eat and overestimate how much they move.
Step 3: Add 10 minutes of activity to your day. If you already workout 20-60 minutes, make it 30 to 70 minutes. Activity doesn’t have to be drastic – it can be as simple as an extra walk with your pooch, playing with your kids (soccer, not a board game), another 10 minutes on the treadmill after your indoor cycling class or adding in 10 minutes of yoga. If you think you can’t spare 10 minutes, add five in the morning and five at night.
That’s all this week. Really. You can do this. If you have questions, add them below. I’ll check in. If you have a day where one of the strategies doesn’t happen — that’s okay, just resume the next day.