What's the best way for me to get myself on a routine?
Question:
Answers:
I was in your place in January. I knew I needed to change, but I didn't know how to do it.
First, I would change the soda for water. If you want some flavor in your water there are many add ins you can use, like crystal light or true lemon packets. You need to drink at least 64 oz, or 8, 8oz cups a day. More is better though. Drinking water is so important in any weight loss program.
Second, eating better can be a hard change, but not an impossible change. Try to eat more whole grains, whole foods, fruits/veggies, lean protiens like fish and chicken. Also if you do eat out, ask for a take home box right away. Put half of your food in the take home box before you eat anything. Skip dessert--except on your birthday! :) As for snacking, choose fruit/veggies. Right now there are tons of fruit and seasonable items--take advantage of this. My favorite snack is some baby carrots with fat-free beans. Also, read nutrition labels. And then measure out the recommended servings when you eat. You will be surprised at how the suggested servings will actually fill you up. And keep a food journal. Write everything you eat, always. Then go back and re-read, you will learn a lot!
Third, start moving! Park farther, take the stairs etc. Also, set aside a time to excercise--even if it's just going for a walk around the block after dinner.
Finally, don't try to do everything at once. Make a plan, but realize that you need to change your habits one at a time. There will be days when you feel like giving up, or that you will slip up. Learn from your mistakes and move on, and resolve to do better the next day.
Good luck!
Make time... if ur really wanting to change u have to make time for workout, eat right and loose the pop. find a good substitute for pop like gatorade or powerade (i like propel), once u get into the routine its easy
Hi,
Starting to get in a routine isn't going to be easy but you really have to push yourself. I recommend joining a gym with a friend. I think having someone work out with you makes it more fun. You can keep each other focused on the goal you are trying to achieve. You can start by taking 30 mins walks and see how it goes. Drinking NO soda will definitely help a lot. Good Luck.
I struggle with this too... I try to change my lifestyle and I will do really great for a long time... and then something will derail me and I have to start over.
The best thing to remember when trying to change your lifestyle is that a habit is made or broken in 3 weeks. Once you FORCE yourself do eat healthy and go to the gym regularly for 3 weeks, it will become routine, and it will FEEL easier to make yourself stick to it.
For eating... the thing that works best for me is I start out with the Fruit Flush (a 3-day detox diet you can find online, just Google it). That flushes all the crap out of my system that has build up from eating processed foods and soda, it obliterates my caffeine "dependency", and it also helps to rid my body of carb cravings and other junk food cravings.
Then, on Sunday I plan out every meal for the entire week, and create a shopping list from it and only buy what is on it. Plan it while you're not hungry, shop for it while you're not hungry. You can use www.fitday.com if you want to get really into calorie counting and balancing your meals, etc. But for the most part, just select something healthier than you usually do, but that you still like to eat. Once you build the habit, it's easier to get more strict and aggressive with your diet at that time. Try to plan 5-6 small healthy meals a day, and eat every 3 hours. If you do this, you never really get hungry, and that will help you to avoid binging on junk food.
For the workouts... try to do them first thing in the morning so they are out of the way and you don't have to worry about it for the rest of the day. There is also very little chance of something coming up to keep you from going to the gym. If you go at night, you will have all day to "come up with an excuse" and lots of things could come up that keep you from going.
Good luck!!
For some, it takes a "to do" list which, in your case, may include a daily menu. Making this list during the weekend allows you to do the grocery shopping required to make sure you have everything on hand to prepare healthy meals.
Meantime, a review of your "to do" list, first thing in the morning reminds you to make the time to exercise and, otherwise, budget your time to take care of what MUST be done, and make room for what you'd LIKE to do.
It is one of many time mangagement tools professionals use.
Just take it one step at a time... sometimes if you go from one extreme to another, you're setting yourself up for failure.
Start with something small... like drinking less soda, and maybe switching 1 or 2 meals a week with healthy ones. Once you get used to it, gradually start "sneaking" more healthy meals and snacks in your routine. Almost like you're tricking your body. While doing this, you can start by exercising once or twice a week, just small workouts, 20 min. I find the best way is to keep it simple - that way, it's like you're changing your lifestyle without even noticing! Just keep introducing more and more healthy things in your routine and before you know it, you'll be eating great, exercising on a regular basis and you wont even miss all that junk food. I used to eat TONS of fast food, chocolate bars, etc... and now?? I never have cravings for it, and when I do eat it, I usually get a tummy ache cuz my body isn't used to eating "crap" anymore.
Also, cut back on portion sizes - you'd be amazed at how big of a difference that makes!!
Biggest piece of advice... KEEP AT IT and NEVER GIVE UP! I know a lot of people quit after a few months, either they're fed up, don't see results, or whatever. You'll get much better results if you stick with it!!
Eliminating sodas is one small lifestyle change that makes a big difference. Drink water or unsweetened iced tea (you can use sweet-and-low) instead. Take a big cup to work with you everyday. The sweet tea will give you enough caffene to keep you from getting a head-ache. The low-fat V8 drinks taste pretty good, too. Don't try to find a parking space that's close to the door of any business. Make yourself walk. If you just want a snack, but aren't hungry try eating a popcicle or chewing gum instead of eating potato chips or sweets. Spend a few minutes each day stretching or doing sit-ups in front of your TV. The stretches will make you feel better at the end of each day. You may even find that you have more energy to excersice even more. You could also try getting up thirty minutes earlier and going for a morning stroll. You don't have to be really straining to burn calories, any extra movement will help.
Exercising in the morning before going to work has helped me tremendously aling with eating right. I lost 30+ lbs and 6 inches off my waist by doing this.
More Questions & Answers...