Be optimistic and realistic!
Description
Rome wasn’t built in 6 weeks... and most likely you did not gain all the weight you wish to lose in 6 weeks....
To Do
- Do your math -- Decide out how much you want to lose during our 6 weeks together and how many days you intend to be active per week; from there you can figure out how much weight you should lose per day.
- Start a Journal ( either in book or computer format).
Nourish Yourself
Choose a system that will satisfy you. Suggestions include:
- cooking at home doing your best to prepare tasty healthy meals
- Beach Body Boot Camp Diet
- Jenny Craig
- NutriSystem
- Lean Cuisine
- Weight Watchers
Get Up & Go!
Choose an activity regimen that fits your schedule and lifestyle and that you will stick with and ENJOY. Suggestions include:
- The myriad of fitness plans posted recently on the LYLLYL Facebook group page
- Gym membership (weights, machines, aerobics classes etc)
- Personal Trainer
- Online Joy Dance workouts
- Parks & Rec class (aerobics, yoga/pliates etc)
- Riding your bike
- Going for a swim
- Walking or Running
Tools
- Journal
- BMR/BMI calculator -- this is the best one i’ve found as it not only tells you how may calories you need, but it breaks them down for you: BMR calculator & breakdown tool
Tip(s)
Strategy No. 1: Eat a low-kilocalorie, low-fat diet.
(from the 7 Secrets to Weight Loss as posted in our Prologue Week blog)
To lose weight, one must create an energy deficit. Contemporary recommendations encourage a gradual, slow weight loss of about 1 pound per week. People can generally reach this goal with a deficit of 500 kilocalories per day. Sustaining this kilocalorie deficit for several weeks should produce a 10% weight loss within a few months for most people, depending on weight loss needs.
A low-fat diet appears to be beneficial for several reasons. First and foremost, fat contains 9 kilocalories per gram compared with 4 kilocalories per gram for carbohydrates and protein. Second, high-fat food is often dense; thus, large portions are relatively easy to consume. Additionally, high-fat foods are generally tempting, so it is easy to eat more than intended.
People who have successfully lost weight and maintained the loss have been able to continue to eat in a manner consistent with the original weight loss routine. In other words, they do not start and stop a diet like most dieters are accustomed to doing. Rather, they continue to select low-kilocalorie, low-fat food that allows them to sustain long-term weight loss.
Tweak
Small changes, consistency, lasting results. Change what you can when you can in order to be able to stay with your plan
Question
How will participating in this 6-week challenge improve your overall quality of life?
Thought
according to good ole Dr. Phil, “There is no reality -- only perception”
Tidbit
Study after study shows that people who log both their food consumption (and activity) are far more successful in losing weight, so keep that journal handy. For example, did you know that burn around 92 calories per hour just by knitting? So in a little over an hour you could burn off a 100 calorie package of cookies
Study after study shows that people who log both their food consumption (and activity) are far more successful in losing weight, so keep that journal handy. For example, did you know that burn around 92 calories per hour just by knitting? So in a little over an hour you could burn off a 100 calorie package of cookies
Treat
Guilt-Free Chocolate Mousse
Ingredients:
- 16 oz. silken tofu
- 4 oz. bittersweet chocolate, chopped
- 1/3 cup cocoa powder
- 1/2 cup decaffeinated coffee
- 1/4 cup agave syrup
- Fresh raspberries
Directions:
- In a food processor or blender, purée the tofu until smooth.
- Place the bittersweet chocolate, cocoa powder, and coffee in a saucepan.
- Stir constantly over medium-low heat until melted and smooth.
- Remove from heat and mix in the agave. Stir until smooth.
- Add chocolate mixture to tofu and purée until well blended.
- Put in a bowl and chill at least 2 hours.
- To serve, fill dish with raspberries and top with 2 tbsp. of mousse.
Serves 24. Recipe Courtesy of The Oaks at Ojai
Blog
These previous blog posts say many of the same things.. but in a slightly different way:
In Sum
Your reality may not be as harsh as you think... so don’t you be so harsh on yourself either. Just take stock and take action and with patience and persistence you can and will succeed!
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