Top 10 Tips to Trim Down
1. Box it up!
Put your entire days caloric allotment into a lunch box and stick to rationing out your calories throughout the day. Easy, no brainer way to get a handle on caloric intake!
2.Get a partner!
Make sure your partner is person that will remain a good inspiration, not a partner in crime. When you are asked to be accountable to another person, you will be more likely to have the motivation to be consistent
3.Get a coach!
Nothing is more deflating or discouraging than not seeing results of your efforts. Increase your chance of success by seeking the guidance of a professional. He or she can give you realistic goals as well as gage your progress . And needless to say, they can make sure you are reaching your goals in the most effective and safe way
4. You are what you eat!
In a study done comparing the body fat loss of women participating in exercise alone, versus exercise AND caloric reduction, after 12 weeks the women who dieted and exercised, lost an average of an additional 4% body fat more than exercise alone.
5. Know your destination!
The fastest way to get from A to B is to Know where B is! Examples; My goal is to fit into my old jeans by April 25th; My goal is to lose 5% body fat by 40, my goal is to kick my husbands butt in the half marathon in January!
6. Food Curfew!
A great way to shave off a few calories and implement discipline in your health regime is to cut off eating past 6 pm. Our favorite way to stave off evening munching? Brush your teeth at 6 pm sharp!
7. Plan ahead.
Prepare the first 3 days of the week meals on Sunday evening, the rest on Wednesday evening. Preparation is Key.
8. WRITE it DOWN.
Their is magic when a pin hits paper. Goals are engraved into the mind, food eaten is acknowledged, and accomplishment comes to those who write the exercise performed!
9. Make exercise fun and social!
Join a Sports League, a Dance Class, or Train for a 5 k! Or better yet a 10k! You ARE stronger than you think.
10. Be consistent.
Follow the tips above and take it day by day. Never underestimate the power of dedication.. to Yourself.
David W. Hill; Kirk J. Cureton; Mitchell A. Collins, Circadian specificity in exercise training, Ergonomics, Volume 32, Issue 1 January 1989, pages 79 – 92.
Youngstedt, S. t al. Is sleep disturbed by vigorous late-night exercise?[, Medicine & Science in Sports & Exercise. 31(6):864-869, June 1999.
Medarov, B.I. “Hour-to-hour variation of FEV1/FVC” Chest Medarov 126 (4): 744S.
Ross, R., Freeman, J. A., & Janssen, I. (2000). Exercise alone is an effective strategy for reducing obesity and related comorbidities. Exercise and Sport Science Reviews, Vol. 28, No. 4, pp. 165-170.