Week 1: Getting Started with Small Changes
We all know the pain of not being able to fit in a certain outfit or feeling uncomfortable in a swimsuit. Even worse, that layer of fat around the stomach and back can also cause heart disease, high blood pressure and even diabetes.
While changing your lifestyle and losing weight may seem like an undertaking of Olympic proportions, it doesn’t have to be. We’re going to show you over the next five weeks how small changes can quickly add up into a big change. You’ll feel better and look better if you stick to these tips on diet and exercise.
Nutrition & Diet
The journey of a thousand miles begins with the first step. Your first step in diet and nutrition is this: Don’t starve yourself. You may think that eating nothing will let you lose weight quickly. But in fact, you are just making yourself weaker and even more unhealthy.
If you eat enough of the right foods, you’ll get healthier, lose weight, and not be hungry all the time. Your weight loss diet plan starts with leafy vegetables to supply some of the key nutrients you need. Try adding these foods to your diet this week:
- Carrots (Baby carrots make a great snack.)
When it comes to protein, fish and chicken are great choices. You can also enjoy some low-fat milk.
When it comes to foods to avoid, cut these out of your diet this week.
- Foods with high sugar concentrations.
- Carbonated Water
- Soft Drinks
- Snack Food
And when you eat, eat in moderate proportions as recommended by your doctor, fitness coach or nutritionist.
WHEN you eat is also very important. A healthy lifestyle involves disciplined eating habits. Eat the right amount of food at the same time every day to help eliminate snacks and unhealthy food cravings.
The other side to a healthy lifestyle starts with regular exercise. And no, we are not going to tell you to just jump into a heavy workout routine suddenly. That’s a good way to hurt yourself.
Much like food, exercise is best in sensible amounts at regular times. Try raising your heart rate for 30 minutes, three to five days a week. It helps if this elevated heart rate can be combined with something you enjoy. You can work out on a treadmill, exercise bike or elyptical machine while listening to your favorite podcast or music.
Other fun ways to exercise include walks with friends, dancing lessons, or participating in amateur sports leagues.
Just remember, food AND exercise in moderation is the key to a healthy lifestyle.
So, let’s quickly review. For your first week on a path to a healthier, happier and slimmer you, be sure to:
- Eat balanced meals at regular times
- Add more vegetables and lean protein to your diet.
- Cut out harmful foods.
- Elevate your heart rate for at least 30 minutes three to five times during the week.
If you are looking for something to help sharpen your edge in your toning and slimming efforts, talk to one of our Slimming Studios counselors. They can help you with injections and weight loss supplements that will boost your energy and your body’s natural fat-burning processes. They can also advise you on how our treatments can enhance your toning and slimming efforts. Some can even make your skin feel tighter and look younger.