Just starting

triciawebb78

Good Morning!

I am so excited and I think finally committed to this weight loss journey. Is hard to focus on logging every single thing that I put into my mouth but so far day two im doing pretty good!

Have a great day everyone!

beckusjane

Here are some suggestions for you since you are just starting out:

Just so you know, this may turn into a novel:) And dont go strictly by any of this. What works for one person may not work for someone else. We did a "Get Fit, Get Healthy" challenge at my work for 8 weeks. I lost 22 lbs. and 5% of my body fat. We had to do certain things to get points for the challenge. These are the things we needed to do:

*64 oz. of water each day. This does not include coffee, juices or kool-aid. Now you can have 64 oz. + juices but you must drink 64 oz. When you do drink juices, they have to be 100% juice. Easy enough right? Grape juice, apple juice, orange juice. Tomato juice too but the sodium is ridiculous in it. I'm sure if you want some of that it would be ok for a change. Just dont make it your only juice.

*7 hours or more of sleep. This can be hard if you have small children or just a hectic schedule. If you are able to lie down for a nap during the day, you can count that, but it is much better if you can get 7 hrs straight.

*Eat breakfast within 2 hrs of waking up. This is a hard one. Some people just cant stand eating first thing in the morning. I usually grab something quick like an apple or a banana.

*5 servings of fruits/veggies a day. Pretty straight forward. Again this is where your juices come in. You can use 4 oz. of fruit juice as a serving of fruit. For the record, jelly beans are not a fruit even if they are fruit flavored.

* 210 minutes of cardio a week. Now you can get this walking, biking, swimming, yardwork (raking and push mowing count) snow shoveling is a BIG one but obviously it will be a few months til we can do that again and I dont mind a bit!! Now it doesnt matter how you break this down as long as you do a minimum of 10 minutes for any time you are counting it. You can do more than 210 minutes of course if your schedule allows.

*Toning with free weights or stretch bands 3 times a week for 10 minutes a piece. You can definitely do more than 3 times. That is only the minimum. Sometimes I will use my free weight and incorporate them into my aerobic routines.

That's it. Those are the simple rules I am following and the weight is coming off. You dont want it to fall off all at once. If it does, then you're doing something drastic and the chances of sticking with it are slim. Working it off slowly is the best ticket. Making small changes makes it easier to become lifestyle changes not temporary fixes.

Also, I tend to stay away from white flour. You can eat breads, potatoes and pasta in moderate amounts but it is much better for you if you eat whole wheat breads and pastas or sweet potatoes. Dont get worried about the fact that there are about as many carbs in whole wheat pasta as there is in the regular. It's better for you~trust me!!

Another trick that helps? If you have time, measure out a serving of your snacks. Use ziplock baggies and have them ready to grab and go. I usually have pretzels, animal crackers stuff like that ready so that I dont have to think about it. If I just try to sit with a bag of pretzels, pretty soon Ive eaten half the bag but if I have a true serving size packaged, I know when to stop.

If the idea of this process is overwhelming, dont try to change everything at once. Maybe work on 5 fruits/veggies and once you have that figured out, then try 64 oz of water. Keep adding a step to it til you are on your way to healthier choices.

Good luck. Hope this helps:)

Becca

SueGeer

Here are some suggestions for you since you are just starting out:

Just so you know, this may turn into a novel:) And dont go strictly by any of this. What works for one person may not work for someone else. We did a "Get Fit, Get Healthy" challenge at my work for 8 weeks. I lost 22 lbs. and 5% of my body fat. We had to do certain things to get points for the challenge. These are the things we needed to do:

*64 oz. of water each day. This does not include coffee, juices or kool-aid. Now you can have 64 oz. + juices but you must drink 64 oz. When you do drink juices, they have to be 100% juice. Easy enough right? Grape juice, apple juice, orange juice. Tomato juice too but the sodium is ridiculous in it. I'm sure if you want some of that it would be ok for a change. Just dont make it your only juice.

*7 hours or more of sleep. This can be hard if you have small children or just a hectic schedule. If you are able to lie down for a nap during the day, you can count that, but it is much better if you can get 7 hrs straight.

*Eat breakfast within 2 hrs of waking up. This is a hard one. Some people just cant stand eating first thing in the morning. I usually grab something quick like an apple or a banana.

*5 servings of fruits/veggies a day. Pretty straight forward. Again this is where your juices come in. You can use 4 oz. of fruit juice as a serving of fruit. For the record, jelly beans are not a fruit even if they are fruit flavored.

* 210 minutes of cardio a week. Now you can get this walking, biking, swimming, yardwork (raking and push mowing count) snow shoveling is a BIG one but obviously it will be a few months til we can do that again and I dont mind a bit!! Now it doesnt matter how you break this down as long as you do a minimum of 10 minutes for any time you are counting it. You can do more than 210 minutes of course if your schedule allows.

*Toning with free weights or stretch bands 3 times a week for 10 minutes a piece. You can definitely do more than 3 times. That is only the minimum. Sometimes I will use my free weight and incorporate them into my aerobic routines.

That's it. Those are the simple rules I am following and the weight is coming off. You dont want it to fall off all at once. If it does, then you're doing something drastic and the chances of sticking with it are slim. Working it off slowly is the best ticket. Making small changes makes it easier to become lifestyle changes not temporary fixes.

Also, I tend to stay away from white flour. You can eat breads, potatoes and pasta in moderate amounts but it is much better for you if you eat whole wheat breads and pastas or sweet potatoes. Dont get worried about the fact that there are about as many carbs in whole wheat pasta as there is in the regular. It's better for you~trust me!!

Another trick that helps? If you have time, measure out a serving of your snacks. Use ziplock baggies and have them ready to grab and go. I usually have pretzels, animal crackers stuff like that ready so that I dont have to think about it. If I just try to sit with a bag of pretzels, pretty soon Ive eaten half the bag but if I have a true serving size packaged, I know when to stop.

If the idea of this process is overwhelming, dont try to change everything at once. Maybe work on 5 fruits/veggies and once you have that figured out, then try 64 oz of water. Keep adding a step to it til you are on your way to healthier choices.

Good luck. Hope this helps:)

Becca

Great advice!! I'll certainly be following it........thanks :flowerforyou:

Sue x

LushLoni

Congrats.

The feeling of your clothes become looser and feeling better is motivation in itself.

triciawebb78

Thanks Everyone, Im hoping for a great start:) and loved all the tips!