So youve made the choice to Find Your Fit + create a healthier 2018 with some weight loss thrown in for good measure. Congratulations! Not only does committing to a healthier lifestyle help you shed excess pounds, but helps your body operate optimally and can increase your quality of life. Who wouldnt be excited about that?
Now that youve decided to begin, you might be realizing just how much information to sift through. Creating a beginnners weight loss and workout plan can be overwhelming, but all you need is a clear goal and plan of attack. Youve come to just the right place!
Creating a Healthy Diet Plan
BEGINNER’S WEIGHT LOSS
Abs are made in the kitchen, the car, and all of the other places where food tends to be. Whether youre trying to tone + trim or simply shed some excess fat, healthy eating plays a critical role in meeting those goals. But, choosing the right plan can be daunting! There are dozens of crazy diets (cabbage mono-diet, anyone?) promising to be the magic fix, but real-life results wont live up to lofty claims. You dont want a diet that has you counting down the minutes until its over, so let us show you how to create a 2018 plan that works:
1. Choose a lifestyle you can live with
While you might be willing to cut out all things tasty for two weeks, youre not going to reach your goal in two weeks on any diet and youre not going to stick with a diet you hate without progress. This means choosing a lifestyle with a nutrition plan you can stick with for the long haul. For example, if you know you can never resist a bite or two of chocolate then youre probably not going to stick with a plan that eliminates all dairy + sugar. So, the TLS Rapid Results plan wouldnt be your best choice. You would be more successful choosing a plan such as Sure + Steady or Continued Commitment that allows for the occasional treat.
2. Focus on eating right, not less
The calories-in-calories-out mindset sets the stage for an unhealthy calorie counting trap, so choose a plan that steps away from the numbers to look at more important factors. You might, for example, choose a bag of chips over an avocado based on calories alone, but which does a better job of providing essential nutrients?
Eating to nourish your body with healthy, whole foods helps you feel more full and satisfied while eating less, helping to create a lifestyle that lasts. Search for a program that teaches you about your body, how it interacts with and utilizes types of food, and which foods are best for meeting your goals!
DIY Your Own Weight Loss Strategy Here: WWW.CA.TLSSLIM.COM/DRDAVIDK
3. Prep for success
All of the good intentions in the world cant help you if you arent prepared to make and stick with your healthy changes. Here are a few ways you can prepare for those stumbling blocks and stay motivated on the path to success:
Meal Prep: Cooking and pre-portioning meals ahead of time is a great way to ensure youve always got a healthy choice on busy mornings or office lunches. Make one day of the week a designated prep day for success all week!
Create a support system: Tell your friends and family about your goals and healthy changes! Theyll support your new lifestyle and can help make healthier choices in situations where you might be tempted to deviate from your plan.
Set mini-goals: Weight loss is a marathon, not a sprint. If youre like most of us, setting and celebrating little milestones is a nice reminder of how far youve come! It will help keep you focused and excited about moving forward.
Heres the bottom line: The most effective diet isnt a diet at all. Its a lifestyle! The best diet for weight loss will teach you how to make healthy eating a part of your lifestyle while offering structure and support which makes TLS Weight Loss Solutions a great place to start! It offers a number of lifestyle eating plans based on your goals and timeline. From Rapid Results to Continued Commitment, each customizable plan outlines what and how much to eat as a useful guideline.
Creating a Beginners Workout Plan
BEGINNER’S WEIGHT LOSS
Once youve found a nutrition plan that works for you, its time to tackle Finding Your Fit! Youve heard of the mental and physical benefits of exercise. To really get all of the benefits of exercise and meet your weight loss goals, youll need to create a plan and stick to it. So, lets start at square one:
1. Find a fit you love
Finding your fit doesnt mean dragging yourself to the gym to watch the clock until you can leave again. Dont fall into the treadmill-lift cycle if you cant stand the idea of it! When you dread your workout, youre more likely to skip it which brings you approximately zero percent closer to your goals. The trick is to find something that makes you happy and gets your heart rate up! Try these on for size:
AcroYoga (Dog Yoga is also an option!)
Catch with your dog
2. Make it a habit
Theres a phenomenon called decision fatigue which is the idea that we only have a certain amount of energy to lend to willpower and self-control. Once those resources are drained, we become unmotivated to make decisions such as exercising. To override this phenomenon, turn your workout into a habit so ingrained in your routine, you dont question it!
So, how do you create a habit? Simple: cues + consistency! This approach works best when starting with mini-habits. For example, when your phone says its time to go to that Spin class twice per week, listen! Over time, the consistency and cues will turn this behavior into a part of your daily routine and youll show up without question. These small routines, when done consistently, can help you replace unhealthy habits with ones that will get you one step closer to your fitness goals.
3. Create a support system
Weight loss and fitness are two things that take time, effort, and persistence. There is a lot of wiggle room which allows for great flexibility but also opens the door to wiggling your way off track. Setting specific goals and creating healthy habits are great tools, but sometimes you just need that extra push or small reminder to keep yourself focused on the big picture. This is where your support system is critical! Here are a few ways to create + use support systems to help reach the finish line:
Grab a friend (or two!)
Tell your friends + family about your goals
Show your progress on social media
Find an environment that inspires and motivates you
Hire a personal trainer
Sign up for a scheduled class
Log your food and workouts
Ask about a TLS Coach
Whatever helps you Find Your Fit, remember that there is no such thing as one-size-fits-all. Learning to listen to your body, back off the intensity, or modify certain moves is important for consistent and injury-free progress. Remember to include rest days, stay hydrated, and eat enough to fuel your body for optimal health! Youll be crossing the finish line before you know it.
FOR WEIGHT LOSS OR OTHER HEALTH RELATED QUESTIONS, REACH ME AT: DKCHIRO.COM OR WWW.CHIROPRACTORINTORONTO.CA
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