BACKGROUND:
My mother was a dietitian. She had her own business. But, as you can imagine, a single parent of 3, can't survive on the income of subjects who want to lose weight. Losing weight isn't easy and staying on track is even harder. The average person was my mother's client. And from the people I know, being an average person means a 30/70 chance of staying on your diet. Meaning a 30/70 chance of my mother getting and keeping her clients. I saw at a young age how common it was for people to give up on their health goals. Even my mother struggled with her weight and this was her business.
HOW IT IMPACTED MY LIFE:
So at a young age I was taught that going on a diet was only temporary. People would get on their health kick, lose some weight and maybe exercise then give up from exhaustion. Do you think athletes wake up one day and say, "Today, I am going to run a marathon!", then go and do it? If they don't quit, they will collapse from exhaustion or whatever else it takes for their mind to tell their body to stop the foolishness.
FOR ME, IT HAS TAKEN BABY STEPS:
1. The very first thing I did (and the only thing) was back in 1998. I signed myself up for a swimming class in college. It was three days a week for two hours. I dropped 20 lbs with out even thinking about it. This encouraged me to change my diet a little - remember, baby steps - this isn't a reality TV show, this isn't The Biggest Loser. We all have real jobs and real lives. We are not in a state of the art facility with personal trainers and chefs.
2. I cut back on what I could handle cutting back on. For me I was eating high fat foods. I knew I could cut back on my fat and still enjoy good food but not feel like I was starving. My favorite fat was CHEESE :) so I cut out all cheese from my diet. That was all. I lost another 10 lbs.
3. After I made a B in my swimming class (embarrassing - I skipped a few classes) and the semester was over, I was so proud of myself that it encouraged me to continue working out. I didn't know what I was doing but I new I had to keep moving. I tried walking everywhere I could, Riding my bike, and going to the gym two times a week. I continued to lose weight.
4. My mother got mad at me for not eating enough protein. I added protein to my diet and started drinking more water. I found that I had more energy for working out. Working out was beginning to be something I enjoyed.
These baby steps add up! Some people think its all or nothing - Cold turkey - cut out the crap and go run a mile. Not for me! If, you do that to me, my body will rebel and it wont be fun. You have to ease into it. Let your body and mind there is a change coming. Get your body addicted to those glasses of water, the fruit snacks, and the increase in activity. Then, add another new task. Add something positive first for a while - a week or two. Then take away something unhealthy - focus on one day at a time with a one week goal. You can do anything for one week, right? Your body might go through withdrawals if its a significant change - expect and prepare for this.
MY EXERCISE IDEAS:
*Sign up for a REAL kickboxing class - not only is it exciting but it costs money. I find that if I invest in my health financially, I tend to make sure I use what I pay for. Prepay for 6 weeks or so.
*Try the Spinning class offered at your gym - don't go in there like a hero if you have never done it before. Go early, talk to the person leading the class, tell them you are new and are not so sure about it, and then take it easy during your first class. Don't be discouraged if you don't like it. This is part of learning about yourself.
*Walking or running - It doesn't cost a thing. Use time or distance as your motivator. Tell yourself , "All I have to do is walk 2 miles" or "All I have to do is walk for 30 min. Then you can build on this. Just be sure that what ever you start with, learn from it. To easy? Kick it up a notch next time. Too hard, slow down or reduce your distance or time, then build back up. once a week at a little something to your walk.
*Used to play sports in college or high school? Join a city league!
*Never been one to exercise? Try Yoga or Pilates. Most gyms offer it as a part of your membership. You can also buy a class. Once again - prepay for 6 weeks or so. BUT DON'T BE FOOLED! These are really exercises and you will definitely feel it the next day but this is a low impact activity if everything else is not your speed.
Remember, you don't HAVE TO do anything. Yet, ANYTHING is better than nothing. None of the above sounds right for you? Change it up a bit. What ever goals or types of activity will get you going, do it!
MY EATING IDEAS:
*Drink a glass of water before every meal.
*Stock up on fruit. They may not be what you are craving but its amazing how they will deplete your cravings for cookies or sweets once you start eating them. Have them everywhere! on your desk at work, at home, and in the car.
*Leave the box of Twix or cookies or bag of chips in the pantry. Let them serve as a reminder to you. Every time you open the fridge or the pantry, you have a choice. Take a second to think about it. What are your options today?
*Hard boiled eggs. Easy to make for the week. Easy to carry. Easy to eat. Good source of protein. Have one or two with fruit as a snack.
* Do not allow yourself to get starving. For me, this spells disaster. Always try and plan ahead. Have a plan B. If you forgot your lunch at home, what is your safety net at work other than the fruit on your desk? Maybe something frozen that will keep for a long time? A lean cuisine?
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