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Weight
Loss Motivation |
You have just resolved to eat healthier and exercise more.
But how do you stick with your self-improvement plan? You
need techniques that will strengthen your resolve. "People
believe that through discipline alone, they can create
behavioral changes but typically, willpower doesn't last
very long."
Here are 12 tips to help you find your "get up and go."
1. Eliminate Excuses
"Even if you're not a morning
person, schedule exercise for first thing in the morning."
"The later you wait to exercise, the more reasons you'll
have for not doing it." "Keep gym clothes everywhere -- in
the car, at work -- so there's never a reason not to go."
So what do you need to do? Sleep in your sports bra? Lay
your workout clothes out on the bed the night before? Ask
a friend to call and remind you to get moving? Figure out
what works -- then do it.
2. Kid Around
Of course, finding time to work out was simpler B.C.
(Before Children) -- but just because family comes before
fitness on your list of priorities, it does not mean there
is not room for both in your life. Get your children
involved with you. Take a family hike, go for a group bike
ride -- or roll with it. "Scooters and in-line skates are
great for kids and can be just as much calorie-burning fun
for mums," And, getting moving with you is good for the
little people, "The children of families who exercise
together are more likely to be active later in life."
3. Plan with Your Man
94 percent of spouses who worked out
together stuck to their exercise plans, compared with only
57 percent of those who went at it alone. Can't tear him
away from the TV long enough for a bike ride? Then try
using the word "ball" to entice him.
4. Get a Gadget
Investing in a simple tool that will measure the progress
you are making can be a big motivator. Try something as
simple as a step counter, which counts your total steps
over the course of a day.
5. Write It Down
Keep your own food and exercise log:
People who are successful at losing and maintaining their
weight are good at self-monitoring, according to several
studies. "And remember to put positive feelings in print,
too, to review on days you need a boost," Describing how
good you felt after a workout, for instance, could help
get you out the door next time.
6. Seek Inspiration
Feeling a little less than vibrant? Find a mental mentor
to get you moving. -- Maybe your friend manages to make
time for a morning walk despite having four kids under 10
-- and think of her when you are feeling too tired or
busy.
7. Paint Pretty Pictures
How will eating better or sticking
to an exercise plan make you look and feel in the long
term? Imagine going on a date with your husband in a sexy
new dress; picture running into your school nemesis
looking toned and confident. "The point is to have
motivational scenarios you can think about when you're
having trouble sticking to your plan
8. Treat Yourself
Did you refrain from finishing your daughter's chips
today? Did you take a brisk walk on your lunch break?
Reward yourself. "Treat yourself to a simple pleasure,”
"Promise yourself thirty minutes of quiet time to read a
novel, or buy yourself a new set of luxurious bath gels."
9. Tune In to Tone Up
When it comes to exercise, music can
move you -- not only because it offers mental stimulation,
but also because it may help put you in a better mood.
"Music's rhythm also helps exercisers maintain a
reasonable intensity level," And listening to music may
even help you work out longer and harder.
10. Sweat for a Cause
Sign up for a charity walk/run, like Race for Life which
benefits breast-cancer research; you will help yourself by
helping others. In addition, after hitting up friends and
family for donations, you will be motivated to reach your
goal.
11. Post Your Progress
Find a way to remind yourself how
far you have come in your efforts to exercise and eat more
healthfully. "Toss 10p in a jar every time you fit in a
workout, and then cash out on a non-food splurge,”
12. Dress for Success
"If you're the kind who exercises in T-shirts and baggy
sweats because your body wasn't meant for Lycra, think
again," "Shapeless exercise clothes actually make you look
worse than fitted ones do. You don't have to wear skimpy
bras or hot pants -- just form-fitted clothing that lets
you see your muscles." Check out Reebok's Fit System line
(www.reebok.com), which includes workout wear to flatter
more rounded bodies. |
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1,500 Calorie Diet |
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If you want to get into shape, but you still have not lost
the half stone you wanted to – don't wait, start today.
Here's what a healthy 1,500-calorie day looks like. |
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(V) = Vegetarian option |
breakfast
2 x 30g slices granary bread with a scraping of
low-fat spread filled with 2 x 25g slices lean back
bacon, well grilled, plus 1tbsp tomato or fruity
sauce; 100ml freshly squeezed orange juice. (approx
300 cals) |
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snacks
2 plums or Satsuma’s; 1x 150ml glass dry white or
red wine; 1 mini wholemeal pitta bread filled with
2tbsp houmous, chopped cucumber, spring onion and
tomato. (approx 350 cals) |
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lunch
100g portion canned, drained butterbeans mixed with
100g flaked tuna canned in brine or water OR (V) add
50g sweetcorn kernels instead of the tuna, large
salad of tomato, red onion, and parsley all tossed
in a little olive oil vinaigrette; 1 x 30g slice
dark pumpernickel (rye) bread; 1 low-yoghurt.
(approx 400 cals |
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dinner
100g Chinese chicken mini fillets OR (V) 4 Quorn
Chinese mini fillets, cooked according to pack
instructions, with 2tsp sweet chilli dip; 175g
cooked long grain rice and wild rice; large herb
salad with 1dsp low-fat honey and mustard dressing;
1 kiwi fruit. (approx 450 cals) |
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