Commit to change.
2012 is here and with it comes the infamous New Year resolution.
One of the resolutions that tops that list is usually to lose weight.
It sure is a good one. Lose weight and as a result be happier and healthier. Yet…every year so many people barely get off the starting block.
Why is that?
Well… I believe it’s because they set themselves up for failure before they have even started.
My goal in this post and a number of future posts is to help you stick with your resolution to lose weight. I have provided many tips on how to get in amazing shape on my blog but I wanted to focus on small and simple things that will help you to feel empowered and feel good TODAY. The faster you can feel better and feel success while you begin t his journey then the better your chances of sticking it out until you get there.
TRUST ME! do these and you can start to feel good right away.
Early support is important. The first 6 weeks is the habit forming stage so it is important that you make steps each and every day towards your weight loss. This will help your actions become habits. Each habit you make that is healthy will make the acheivement and maintenance of your weight loss easier.
Let me first clarify that when ever I use the word “weight loss” I am referring to “fat loss”.
I believe that you should be focused on burning fat and building muscle to truly reshape your body. A fixation on “weight” when building muscle may actually scare you as the scale may go down, go up or stay the same when you are building muscle. It is much smarter to focus on losing inches and on how you are looking in the mirror. Even use your clothes as a guide.
Okay so lets get started.
1. Take Stock
Okay…you may not like w hat you see on the other side of the camera but you need to really know what you look like. Get into a swimsuit or just go in your underwear. Have someone take pictures of you facing front, side and back in a well lit area. Standing with a solid color wall is usually best.
Next use a simple measuring tape to take measurements of your problem areas. The upper arms, thighs- upper and lower, chest, hips, and waist are the main ones. Record these measurements in inches.
I also suggest having a skilled professional to take your body fat. It will be a great reference and is more accurate than the scale. I suggest looking for someone who can do a 7 site caliper reading using a good quality one such as a Lange caliper. Lange is my caliper of choice.
If you have access to any of the other great methods such as the Bod Pod or Hydrostatic weighing then go for it. I am not really a fan of the accuracy of cheap Bio-electrical impedenece scales. I will talk more about these different methods in a future post.
Okay..now you can weigh yourself. It is best to weigh yourself first thing in the morning and in the buff. This will get you an accurate read on your real weight.
Many people are obsessed with weight. Please weigh yourself no more than once a week if you must. I suggest every 2-4 weeks so you won’t become too fixated on it. This will also allow time for results to accumulate.
2. Set Your Goals.
You can see more info on goal setting from one of my previous posts here. http://tammystrome.com/2011/7-steps-to-setting-goals-to-success/
I do suggest setting short term and long term goals.
A good short term goal might be ”I will lose 5% body fat in amonth or lose 5 lbs in a month” They could also be goals like “I will go to the gym four times this week” or ” I will eat breakfast every morning”
They should be specific and be goals that you absolutely cannot fail at. You need to build a feeling of confidence through the acheivement of multiple success. Small simple goals will do this.
Next …you set your long term goal. An example could be “I want to lose 60lbs in 6 months” It could also be a body fat goal or an inches goal. The short term goals will build on each other to acheive the long term goals.
Don’t forget to share these goals with family and friends. The support will reinforce your committment.
3. Clean Out Your Cupboards
I will post more on this shortly to help you know what you should be filling your cupboards with but I want you to get your butt in that kitchen right away and clean out those cupboards. Get rid of all the garbarge that is finding its way into your body. Anything packaged is a good place to start. Unless you know it is healthy then get rid of it. Frozen meals, canned soups, cookies, cakes, chips, granola bars, high sugar cereals, refined breads and pastas, canned vegetables etc. Your fridge should be full of fresh foods such as lean meats, vegetables and fruits and your cupboards should be full of wholesome grains. Focus on spices as the best way to flavor your foods. Trade in fatty creams and sauces for healthier, fat free versions.
Don’t fool yourself. Get rid of any foods that could be a weak point for you. The temptation will be too great when you are trying to retrain your taste buds. You don’t want to set yourself up for failure do you?
For example: I love chocolate turtles and let me tell you that I would be doomed if I kept those things in the house.
We all have a food weakness so we best admit it and get rid of it.
4. Sleep More
Yes…you heard me right. Studies have shown that If you want to shed pounds then you need to get more sleep.
Individuals who go to bed before midnight and sleep 7-8 hours weigh less then individuals who stay up past midnight and have fewer hours of sleep. Our bodies repair when we rest and we also secrete vital growth hormone which is important for fat loss, repair and overall health.
Individuals who sleep less also produce more cortisol and tend to experience increased appetite as a result. This is usually a craving for sugary foods in a vain attempt to boost energy.
Sleep will also help you feel energetic, motivated and experience more mental clarity. You need all these to succeed at sticking to your fat loss goals. A tired brain is more likely to throw in the towel.
5. Drink More Water
By the time you are thirsty, you are already 2% dehydrated. This is enough to cause negative symptoms such as fatigue, irritability, headache etc. Lack of water also slows down your metabolism. We are about 70% water and we need it for so many functions in our body…including digestion.
The brain is not the greatest at detecting thirst and many people mistake thirst for hunger and eat instead.
You can do your body and your brain a big favour by drinking at least 2-4 liters of water per day depending on your activity level. I recommend at least 3 if you are physically active and if fat loss is your goal.
The optimal amount varies from person to person. I feel best when I drink 4-5 liters a day. You should go to the bathroom at least every couple of hours…more if you drink caffeine.
How can you be sure you are hydrated?
Take the pee test!
Check to be sure your pee is slight yellow or almost clear. This is a good marker of hydration status. If your pee is yellow, deep yellow or ,worse yet, brown then you are dehyrated and you need to start drinking more. A small note: do not take this test within a couple hours of taking B vitamins or your multi vitamin. The B vitamins will make the pee a bright yellow.
You will notice more energy, clearer thinking and more fat loss when you drink enough water. You will also notice a lot less water retention which will help you feel leaner right away.
6. Clean Your House
Okay..this one may sound wierd and you may be saying “how will this help me with fat loss?” This tip is from my life coaching background and I have not only tested it with clients but I have also tested it with myself. A cluttered home equals a cluttered mind which usually equals a cluttered body…if you know what I mean.
You may or may not be aware of it but a messy house full of too much junk will create mental clutter which creates a physical stress response.
The home is supposed to be your sanctuary. Your place to escape day to day stress and reflect on life etc. You cannot do that if your home is disorganized. You won”t even be able to think clearly.
You need to keep your home in order to free up energy for your fat loss goals. I understand that it is not always easy when you have other people living with you. ie: spouse and children. This would benefit them too. In fact…they have done studies showing kids do better on concentration and focus when working in a tidy environment versus a messy one.
You need to do all you can to keep stress hormones in check if your goal is fat loss.
Start in your home and you will always have that calming environment on your side.
How can you declutter?
1. Go through your home and ask yourself “have I used this in the last year?” If you haven’t then odds are you won’t. Toss it or give it away to charity. There is no place for emotional attachments to junk unless you want to be on an episode of Hoarders. “wink”
2. Find storage spots for everything whether it is new cupboards, shelves or labeled bins in the garage. When things are out of the way then your space will open up and your environment will feel calm.
3. If you have young children then create spots where they are allowed to have toys. A playroom or bedroom. Have a rule for how many toys can be out in the rest of the house at a time. Teach them to put one toy away before they start onto something else. Make tidy up time fun. It will require patience and persistence with young children but you are providing them with a success tool for later in life so it is worth it. Also…if you don’t do it then your house will look like Hiroshima and you will be stressed and exhausted with trying to keep up with it all.
Bonus Tip: Very Important.
Don’t ignore the importance of having people in your corner to support you. Family and friends are very important as is surrounding yourself with people who have similar goals. If you can do it then why not hire a professional who is an expert in nutrition, exercise and support who can provide you with direction. It really helps to feel accountable to someone.
Next week I will help you create your lean eating kitchen!
Yours in health,
Tammy Strome
