Sometimes when we become so comfortable and “happy” in our routine or just had something new in our routine like having a new job, enrolling in school, and even having additional tasks like helping out a friend and family member in a semi-permanent transition period, changes our “healthy” lifestyle. The exercises and calorie counting are temporarily set aside because it is time-consuming and requires a lot of our energy. Then without being conscious about it, we become comfortable with the new “unhealthy” lifestyle. Only then we remember about it when we experience heartaches or sickness or even when we go to the shopping malls and the once small or medium size is now XL or XXL! In my case, that is how I was reminded. I had been lazy and wasted myself in stress eating.
I am very conscious of my skin and face but somehow forgot to take care of my body. Beauty is not just about face and skin. It is an overall feeling good and looking good. I am not an advocate of skinny-model-like figure. It is all about improving and maintaining your assets.
So, January 1st I weighed 144 lbs. Right now (01/19/17) I am 133 lbs. Two years ago, I weighed 112 lbs. I am 29 years old, 163cm in height and have a sedentary lifestyle. My target goal is 121 lbs. In having this I customize everything! From calories, exercise, sleep, and perspective.
If you will ask me I did not do any crash diets. I will tell you my regimen and basic reminders.
First. Accept the fact that you are unhealthy and you need to change. But, do not self-pity. Instead, put a reminder in your room a note like “you can do it, beautiful!”, “you are strong to make a change”, “you are awesome”. I believe the brain is so powerful that if you think positively tat it will reflect in your entire body. Mine goes like this….
Second. Avoid starchy, sugary, salty, oily, processed foods. And that extends to condiments like ketchup, oyster sauce, etc. Use rock salt and do not add sodium glutamate. Prepare your food and do not buy from fast foods or restaurants. Be careful even if it’s soup as most soups contain starchy ingredients like flour, cornstarch or any of those kinds. Do not substitute a meal with Knorr soups. If you check their nutrition facts most says 50 kcal per 16g serving. But! Look at the ingredients, there’s msg, sugar, salt, cornstarch, soy sauce and a lot more. If you consume more than 2 cups then might as well eat rice or white bread. Be careful, it looks light but not healthy. You can prepare your own soup instead and you can divide it and eat in two meals.
Third. Measure the calories and do not substitute natural foods with low-calorie snack bars or drinks. Most of those used artificial sweeteners which are not healthy. Eat natural! Fruits and vegetables. But do not consume a lot of fruits and vegetables since some contain a lot of starch and sugar. Use a guide like fitness pal in knowing the calorie content. Normally 1 cup measures 236.588 ml and not your usual big cup.
Do not skip a meal. Eat frequent small meals that are about 200 to 250 calories per meal. So, if you eat 4 to 5 times a day the total calories would be around 1,250. Avoid getting hungry as this will give you impulse of dissatisfaction and may eventually cut you in your fitness goal. Eat rich protein foods. Avoid artificial sweeteners, dried processed snacks, and energy drinks. I recommend apples. I promise you will have a healthy bowel the next day. Here is my snack that is roughly 300 calories…
Fourth. Fight water retention by exercising and drinking 2 liters of water a day. Most of the weight is water and not fats. In order to flush those, you must drink plenty of water. You can drink tea or coffee without sugar as an alternative to water. But, remember not to drink in excess of 2 cups a day.
Exercise at least 30 minutes a day. Make sure you do stretching before exercising. There is no need to go to the gym really. You just need to sweat and move as much as you can. I am at home and these are the exercises…
Fifth. Record your weight every morning. I am sure you will lose weight. 100%. Ideally, women should consume 1,500 calories while men should consume 2,500. You can modify it to 1,200 a day for women and 2,000 for men. You can only achieve losing those weights if you reduce your calories too. For a week you can lose 1 to 2 pounds!
Sixth. Yes, cheat day is ok. But make sure it’s just 1 or 2 cheat days in a month and work out more after. Eat those chocolates, pizza, pasta and chips. But, if you can control you can just make your own healthy snack 🙂
Invest in yourself! Stay strong, confident and beautiful! -Judi