Bite Size Pieces into a Big and Meaningful Achievements
Updated: Dec 19, 2020
Baby Steps to Reach Weight Loss Goals
Happy New Year! Have you made a New Year’s Resolution that involves weight loss, fitness, or developing different habits? Join 4 million other Americans! The truth is that many resolutions fail because they’re unrealistic or just plain overwhelming. Try a different approach in 2020 by taking smaller steps that are more achievable than lofty, unattainable leaps.
Here are suggestions to make each month this year to help you on your way to your goal for 2021:
January: Clean out your kitchen of leftover holiday foods and temptation. Stock up on frozen or fresh fruits and veggies, whole grains, nut and nut butters, dried beans, seeds, and condiments like olive oil, low-fat milk and yogurt and eggs. Bet you’ve never tried substituting butter for olive oil for your veggies. Come on…give it a try. Your taste buds are in for a treat AND you’ll be ingesting healthy fat that actually helps BURN body fat!
February: You don’t need an expensive gym membership to get your workout in! Make time for activity at home with an exercise DVD, or bundle up and schedule walks around your neighborhood with a buddy to help keep you honest. I’ve made for you the perfect program that’s not time consuming and you can do anywhere…all you need is 20 minutes and a computer. I’ll guide you through three circuits of three exercises that engage all your muscle groups using your own body weight. Each move can be modified for your fitness level. Give my “Intense Pro Fitness Circuits” a try –it’s more than just exercise. It’s a complete package with meal plans, fitness logs, and professional advice on how to achieve your goals.
March: This is about the time people’s New Year’s Resolutions seem so far away and fall to the wayside. Keep a food log and track what you eat. You’ll be surprised by the volume and type of food you’re consuming. Tracking your food intake will help you be accountable for what you’re eating and recognize where you need to make improvements.
April: Take the whole grains challenge and make three servings of grains every day whole – including brown rice, whole wheat pasta, quinoa, and even air-popped popcorn. These foods help fill you up on fewer calories than refined grains and are not only beneficial for weight loss but can reduce your risk for heart disease and diabetes. Because they’re nutrient-dense, small portions pack a punch!
May: It’s officially farmer’s market season! Make an effort to visit the bounty of local vendors and incorporate a serving of a new fruit or vegetable every week. Choose produce from every color in the rainbow to get a variety of nutrients such as antioxidants and fiber. Give it a shot. You might find the atmosphere, aromas and new textures irresistible!
June: Swap high sodium for low sodium foods and spices. Instead of deli meats or sausage at your barbecue, choose fresh grilled chicken, fish, or roast turkey to save on saturated fat and help reduce bloating for swimsuit season. Most spices have a salt-free substitute that doesn’t skimp on the flavor. Again…give it a try, and be surprised by what your taste-buds prefer.
July: WATER! No one likes how they feel when they’re retaining water…it’s your body saying, “I’m dehydrated.” Drink 8-10 cups of water per day to keep your energy high and metabolism strong during sweltering summer months. Ditch sugary drinks like lemonade or soda (which cause water retention) and substitute a fresh fruit flavor to water using an infusion pitcher if the taste of plain water is unappealing.
August: Take advantage of summer free time to be active with your family. Once a week, go to a local park for a healthy picnic and nature walk or engaging in a family-friendly sports like swimming, biking or boating! Connecting with nature is a great way to get moving.
September: Just because you’re not in school doesn’t mean you can’t learn new skills. Try a new fitness program, exercise or cooking class to spice things up and keep you motivated to learn healthy habits.
October: Don’t save up all your “treats” for Halloween! It’s healthy and balanced to keep everything in moderation with your diet. Otherwise, you’re more likely to overeat when you’re faced with them. Avoid overindulgence with little “cheats” to help you through the “Hallows.”
November: Be savvy on the go and remember that “snack” isn’t a bad word. Always keep a nutritious snack on you, like nuts or an energy bar, as you gear up for the holiday season while shopping or traveling. Going more than 4-5 hours between meals can set you up to overeat or give into not so healthy options when you’re at the mall, airport, or rest stop.
December: Drink alcohol in moderation – One drink per day for women, two for men. As the holiday party season gets into the swing, you’ll have plenty of opportunities to drink and add empty calories to your day. Find the lowest in calorie choices that don’t sabotage all your hard work.
All Year Round: Re-assess and revise as needed! You may try to make an improvement in your lifestyle but going to the gym for an hour every day isn’t realistic for you or you really dislike the new foods you’ve swapped in. This doesn’t mean you’re a failure and should give up hope. Take smaller steps and instead, figure out when you can fit in time for activity and what nutritious foods you do enjoy that you can include. There’s always a substitute food, activity, or location. Keep an open mind, be willing to try new things, and you’ll be on the road to transforming yourself to a fitter, leaner, healthier YOU!
Note from Mah-Ann:
You need new ideas because your progress is stagnant, you’re at a plateau in loosing those stubborn fat and you need help with your program so you can LOSE FAT FAST, so come see me regarding our Personal Training, Nutritional Coaching and Group Sessions today or call 503.393.1080 for your free consultation. Let’s start living life “HEALTHY-FIT-LEAN.”
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