Diet and exercise is not anything new. I have to admit even in my 20+ years of teaching fitness I have tried different diet pills, prepackaged foods, I even investigated that stuff you sprinkle on your food. I have to admit, it's hard to keep up the thin appearance. Oddly, I don't find it hard to exercise and stay fit, there is a difference. Ever since I became a Beachbody Coach , the mantra is so true, we get paid to get fit. I am not going to lie, it is a big motivator. If I do not become rich from doing this, at least I have helped people become healthier and I have become healther…it's a win-win.
Making realistic changes to your diet and level of physical activity that can become a part of your daily routine.
Commit to change:
Modern life can make it easy to eat and drink more than we realize and do little physical activity. The result is often weight gain.
To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.
Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.
Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.
Ready to get started?
Some things you can start doing today!
You can take four actions today that will start your journey towards a healthy weight:
- If you haven’t already, check your BMI. If your BMI is in the overweight range, aim to achieve a weight that puts your BMI in the healthy range. If it is in the obese range, aim to lose between 5% and 10% of your starting weight. Having lots of muscle may put your BMI in the unhealthy range, even if you have little body fat. However, this will not apply to most people.
- Now take the next snack you plan to have and swap it for something healthier. Many common snacks, such as sweets, chocolate, biscuits and crisps, are high in fat and sugar and supply calories that we don’t need. Today, swap your elevenses or mid-afternoon snack for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit.
- Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don't forget that alcohol is also high in calories, so cutting down could help you to control your weight.
- Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds.
- Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home?
- First, plan a healthy weekly shop. Healthy, balanced meals are key to a healthy weight, and eating a balanced diet often starts with having the right foods at home. At the supermarket look out for fresh foods and healthier options. Stuck for ideas? The Beachbody Menu Planner is an awesome tool
- Everyone likes a treat occasionally, like a pizza or a takeout. So this week, swap your treat for a healthier, home-made alternative as you can make lower-calorie versions of many takeout foods at home. If you do order in, choose healthier options.
- Next, commit to one more way to increase your level of physical activity. The right amount of physical activity for you depends on your age. It’s recommended that adults between 19 and 64 get at least 150 minutes of moderate-intensity aerobic physical activity – such as fast walking or cycling – per week, and you are likely to need more to lose weight.
- Last, identify this week’s danger zones. These are times when you might find yourself eating lots of foods that are high in fat and sugar, perhaps because you are eating out or simply because you’re tired or stressed. Plan ahead, so that you can limit those foods. But don’t be too strict: an indulgence from time to time is fine.
Maria DiCroce has been in the Health and Wellness industry for over 20 years. Fitness became a passion after attending some local fitness clubs and she became hooked. Always athletic, fitness was second nature. While working as a medical assistant and perfecting phlebotomy it was apparent that she was drawn more and more to the fitness arena. Getting certified with The American College of Sport Medicine – ACSM and AFAA, she decided to follow her passion to help people reach their health and fitness goals with personal training , group fitness and personal fitness coaching.