START A WEIGHT LOSS PROGRAM

Weight loss is a journey of changing your lifestyle. It involves the physical aspects of dieting and exercising as well as the psychological aspects of staying motivated and being passionate about adapting a new lifestyle. It involves a paradigm change on your perception about food and living. It will surely take time! The most important thing is the plan you are following and its effects in the long run. 

We are going to examine the schedule ’Stephanie’ followed to lose over 100 pounds.

PART 1

HEALTHY LIVING

Eat breakfast about an hour of waking up, consider including protein and high-fibre foods (eggs, peanut butter, fresh fruit, and vegetables). Avoid making sugary cereals.

Get enough sleep. Most adults need about 7 hours of sleep at night to function properly. Get a siesta during the day if possible or set aside about more than a quarter of an hour to relax.

Carrying a water bottle around will help prevent intakes of soda or other beverages when thirsty it also encourage good water intake habits. Drink water before or after each meal. Also significantly reduce alcohol, sugary drinks and carbonated beverages.

Unless you restrict calorie intake, you won’t lose belly fat. Restrict fat intake to monounsaturated fats like avocados, nuts, soybeans and chocolate. Also add more fibre to your diet.

Remember to this motto: “Eat to live and don’t live to eat”. Next time you want to eat, ask yourself if you are really hungry. Structuring your meal intake into breakfast, lunch and dinner with snack in between meals is a good way of watching what you eat. Always eat fruits or vegetables before sleeping, avoid heavy meals.

Simple exercises like brisk walking can have a great impact. Aim to take 10,000 steps everyday. Also skipping rope burns more calories than running. 

PART 2

MEASURE YOUR PROGRESS

Calculate your waist-to-hip ratio by taking the circumference of your waist at the level of your navel and divide the value by the circumference of your hips at the point the bones protrude. Normal ratio for women should be less than 0.8 while the normal ratio for men should be at 0.9 or lower. You will need to make this observation weekly as you progress.

Weigh yourself at the same time each day. Most people prefer to do this before breakfast in the morning. You will need to a journal and record these values so you can measure your progress. 

PART 3

STAYING MOTIVATED

Your environment encompasses the people around you and the kind of influences they have on you. Your regular activities also forms part of your psychological environment. You will need to spot out every factor that encouraged your previous lifestyle. Using the LAP theory, people are mostly influenced by Location, Activities and People.

There may be some locations where you are most likely to deviate from your new diet profile. There may be some celebrations where you would likely eat or drink more. There may also be friends you often hang out with. 

Maintaining a healthy lifestyle will involve a conscious effort in self control. 

Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions as well as giving you an extra incentive to keep exercise appointments. Getting a coach or working in a group will also help you to stay motivated. Discussing your new goals with family and friends may yield some positive effect. I once tweeted about my inability to focus on my grad school application and someone showed up an interest in helping get through it. The most important thing is that you cannot work alone.

Understand the risks associated with belly fat. Losing belly fat does not have to be solely a cosmetic goal of having a great shape; understanding health issues linked with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Thats because these ‘visceral’ fat cells actually produce hormones and other substances that can affect your health.

Joint the weight loss program #FatFlushChallenge The pack includes a diet plan, a 3weeks personal e-coaching program with daily targets and motivational media to make you realise your dream.

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