I meet so many people struggling to lose weight or improve their fitness or overall health and they just can’t get it together. I really believe it is the All or Nothing mentality that road blocks them. It is ridiculous to go from zero to 100 and think that you will succeed. Stop torturing yourself! Here are some realistic steps that are doable, not overwhelming and will move you toward your goals.
- Step one: Add in more veggies. Doesn’t have to be a lot. Start small. 1 cup a day more than you already eat (which may be a total of 1 cup right now).
You hate vegetables? You just haven’t found one you like yet or a way to prepare them so they actually taste good. Find your gateway veggie. Start there. It might be carrots or broccoli or sugar snap peas. Whatever it is just start eating that a little more often. Then start trying other veggies by preparing them different ways. Dress them up a bit- I’d rather you add a little salt or butter and actually start eating veggies than boycott them for with the excuse that you are watching your sodium intake. Veggies are water dense so it will balance out.
For example, asparagus. Line some up on a baking sheet lined with tin foil. Brush a little olive oil on them with a few dashes of salt and pepper and bake for at 375 for 10-12 minutes.
- Step 2: Move more. I am not talking you vs life in the battle of get me to the gym on time. Just 5 minutes can make a difference. Start by doing this for 2 minutes. Find a habit you already do and piggy back on it.
For example, before you get into the shower do 10 -20 push ups, 10-20 triceps dips off of the toilet, sink or bathtub and 20-50 squats.
Start with taking a walk. Shoot baskets with your kids. If you are one of the few people left watching commercials do Commercial Cardio by getting up and doing things like jumping jacks, high knees, push ups, etc. during commercials. You can Desckercise! If you really think you’ve got NO TIME to exercise download an app with quick workouts.
- Step 3: Sleep I know, duh. I’ve talked about this before but you didn’t listen, did you? We are a tired, overstimulated bunch and need real sleep. It is SO important for your health for SO many reasons and could be stalling your weight loss. Maybe you will listen to these scientists. You can even burn calories in your sleep. I could go on and on about the reasons for getting more sleep and how it effects your health.
- Just start by going to bed 10 minutes earlier and work up to 30.
- P.S. I hear it ALL of the time “Caffeine doesn’t effect my sleep.” I beg to differ. I have a client who told me the same thing and then changed her tune when she limited her caffeine intake. She started to get actual real sleep and didn’t realize how much it had effected her before.
Ok just start with those 3 things. Make each one small and attainable.
Don’t base your progress just on the scale. Celebrate each of these steps and once you achieve them, create a new goal.