2/14/2008
Things to do to kickstart your health. and weight loss.
Here are some additional tips I will be following as I get back to a sane weight and healthy life. These go well with and underline the ones from earlier.
1 - drink a 12 ounce glass of water BEFORE every meal. This will fill me up faster and help with hydration. Remember eating less is a good thing.
2 - Exercise in the morning. Yes it sucks but you HAVE to do it and you HAVE to do it every day. 3 times a week exercise is a lie that they tell you you need to build a habit and habits only work if they are every single day. Only 20-30 minutes on the treadmill works wonders.
3 - drink coffee before/ during your workout. Get out of bed and get a 1 cup a day coffee habit going. At least get some caffeine in your system to boost your workout. as little as 100mg of the stuff gives you an edge as you workout. Remember, even the "strongest" energy drinks have less caffeine that a cup of coffee.
4 - drink more water. Lots more. As in my eyeballs are floating.
5 - Fruits. yes even the high carb fruits are better for you than anything else. If you hate fruit and berries and only can stand a little then go for blueberries only. a small hand full every morning will do you really good.
6 - PAY ATTENTION! track your exercise, food intake and diet. Don't slouch on this as you need to learn how to eat. Yes you heard that right, you don't know how to eat and re-learn it.
7 - Find "good" fast food. Mcdonalds and Burger king are bad. The food there is so processed it's barely food anymore. a egg mc muffin is really bad. BUT the same thing made at a restaurant that cracks an egg and cooks it and takes out that muffin and cuts it open is far better for you than the franken-food you get at the big chains. If you HAVE to go to a fast food place or restaurant, pick a small place that makes it closer to what you do at home.
8 - remove reasons to go to a restaurant. Honestly anything made there is bad as they dont use the best, only the cheapest. at home you can use high fiber whole wheat bread, brown eggs, etc.... find very quick meals you can make at home. It's cheaper and far better for you.
9 - get healthy snacks, banish all the bad ones. If you have a spouse that refuses to diet and will not give up her 2 bag a day cheetos habit, you are going to have this tough. If you can get cooperation get rid of all the crap in the pantry and never ever bring it in the house. Make sure you have healthy replacements on hand though. Pay more for the bowl of precut ready to eat fruits if you cant be bothered to do it yourself every weekend. cheese sticks, carrots, nuts, etc... have something on hand when you get the munchies.
10 - Cut your TV viewing in 1/2. TV is sedentary and only makes you gain weight. limit your exposure to it by buying a DVR/PVR or something else that records only what you want to watch and lets you watch it on your schedule. Get outside, get up and clean, rearrange the house, do something other than sitting there. ¶ 8:36 AM
1 - drink a 12 ounce glass of water BEFORE every meal. This will fill me up faster and help with hydration. Remember eating less is a good thing.
2 - Exercise in the morning. Yes it sucks but you HAVE to do it and you HAVE to do it every day. 3 times a week exercise is a lie that they tell you you need to build a habit and habits only work if they are every single day. Only 20-30 minutes on the treadmill works wonders.
3 - drink coffee before/ during your workout. Get out of bed and get a 1 cup a day coffee habit going. At least get some caffeine in your system to boost your workout. as little as 100mg of the stuff gives you an edge as you workout. Remember, even the "strongest" energy drinks have less caffeine that a cup of coffee.
4 - drink more water. Lots more. As in my eyeballs are floating.
5 - Fruits. yes even the high carb fruits are better for you than anything else. If you hate fruit and berries and only can stand a little then go for blueberries only. a small hand full every morning will do you really good.
6 - PAY ATTENTION! track your exercise, food intake and diet. Don't slouch on this as you need to learn how to eat. Yes you heard that right, you don't know how to eat and re-learn it.
7 - Find "good" fast food. Mcdonalds and Burger king are bad. The food there is so processed it's barely food anymore. a egg mc muffin is really bad. BUT the same thing made at a restaurant that cracks an egg and cooks it and takes out that muffin and cuts it open is far better for you than the franken-food you get at the big chains. If you HAVE to go to a fast food place or restaurant, pick a small place that makes it closer to what you do at home.
8 - remove reasons to go to a restaurant. Honestly anything made there is bad as they dont use the best, only the cheapest. at home you can use high fiber whole wheat bread, brown eggs, etc.... find very quick meals you can make at home. It's cheaper and far better for you.
9 - get healthy snacks, banish all the bad ones. If you have a spouse that refuses to diet and will not give up her 2 bag a day cheetos habit, you are going to have this tough. If you can get cooperation get rid of all the crap in the pantry and never ever bring it in the house. Make sure you have healthy replacements on hand though. Pay more for the bowl of precut ready to eat fruits if you cant be bothered to do it yourself every weekend. cheese sticks, carrots, nuts, etc... have something on hand when you get the munchies.
10 - Cut your TV viewing in 1/2. TV is sedentary and only makes you gain weight. limit your exposure to it by buying a DVR/PVR or something else that records only what you want to watch and lets you watch it on your schedule. Get outside, get up and clean, rearrange the house, do something other than sitting there. ¶ 8:36 AM
