This list comes from Fit Personality. I am republishing it here because I think these tips are just that good. I’ve added my thoughts under each tip so I could give you my 2 cents.
#1 – Don’t change everything at once. If you go from eating crap and sitting all day to trying to instantly start running 10 miles a day and eating nothing but salad and bananas, you are going to get tired of it and probably fall back into old habits. Change a few things at a time (like cut out all soda and fast food and then ease into more intense workouts).
This one has been my downfall in the past so pay attention. Don’t try to start a new diet, start training for 5K, join a new yoga class, and start a sugar detox plan all at once. Don’t laugh, I did that… and failed.
#2 – Understand it is 90% mental. As a runner, I know that I can run a full marathon, but convincing my mind that I am going to run nonstop for the next 4 hours is surprisingly difficult. Same goes for convincing your mind that you, in fact, don’t need to eat that extra cookie to feel full.
HUGE! I still grapple with my negative nelly and the subconscious sabotagers in my mind. I’ve come to realize that our bodies are capable of much more than our minds give them credit for.
They say that breakfast is the most important meal of the day, but do you know why? Let’s start with why it’s called “breakfast” in the first place. It combines the words “break” and “fast” because this first meal is literally breaking the fasting you’ve been doing overnight as you slept when your body received no food or fuel! It kick starts your metabolism and takes your body out of starvation mode (which is a mode that encourages your body to store fat, by the way). Research has also shown that when you eat a healthy breakfast, you not only eat less and have more energy during the day, but it also helps you focus and think better. So stop skipping breakfast… please 😉 Here are my best healthy breakfast tips!
1) Start Your Day with a Glass of Water
Ok, so this isn’t exactly about breakfast as it is about starting day off right before breakfast. It’s simple – drink a full glass of water before breakfast, preferably within 15 minutes of waking up. If you’re taking Skinny Fiber to help your weigh loss efforts, you can take your first dose at this time too! Water is essential to your body functioning at it’s peak potential and since you’ve gone all night without food and water, it’s time to re-hydrate too! Drinking more water also helps you to feel fuller and avoid snacking, so be sure to kick up your water consumption throughout the day as well.
2) Always Eat Breakfast
Too many people skip breakfast thinking it lowers their overall calorie consumption for the day, hopefully leading to weight loss. What it actually does is increase your chances of snacking and overeating! It also keeps your body in starvation mode longer than it should be, so the next time you do eat your body is more inclined to store more fat because it doesn’t wants to ensure it has enough fuel to keep your vital functions going the next time you decide to starve it. Don’t skip breakfast, just make healthy choices.
3) Keep it Healthy & Set the Tone for Your Day
There are so many different options for breakfast, but not all of them are healthy. The best thing to do is start with healthy food so you can set the tone for the healthy eating the rest of your day. Some options include eggs, toast with peanut butter, turkey bacon, fruit, Greek yogurt, oatmeal, and more. Just stay away from most fast food options and greasy, fried, sugary foods (like donuts, sugary cereals, excess amounts of sausage or bacon, etc.), which will only leave you feel sluggish, foggy, and full of cravings later.
Weight loss tracking and knowing when you’re making progress toward your goals can provide the motivation you need to keep going. However, it can be hard to tell if you’re making progress if all you have to look at is the scale. The scale only measures weight and often grossly underestimates your progress, if you are trying to lose weight and get fit at the same time. Why? Because when people strive to lose weight they’re really trying to lose fat. But when you’re trying to get fit you’re building strength, endurance, agility, and flexibility, which often results in adding muscle. Muscle weighs more than fat, so while you build muscle and lose fat, your numbers may fluctuate on the scale, but you’ll notice you’re getting tighter and smaller in other ways. So what are the best weight loss tracking methods and practices? Here’s the skinny:
Tip #1 – Start today and commit
Don’t put it off anymore because you can do anything you set your mind to. And if you’re one of the many people who have already slipped when it comes to your New Years resolutions, don’t beat yourself up – just recommit to your goals today. You can do this!
Tip #2 – Eat healthy
Skipping meals and starving yourself does NOT work! It slows your metabolism and causes your body to store fat. Instead, make healthy food choices that include lean proteins, fruits and veggies, and healthy fats.