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6 Philosophies Every Woman Trying To Lose Weight Should Read

6 Philosophies Every Woman Trying To Lose Weight Should Read

If you’ve ever tried to lose weight – for whatever reason – you’ve probably found that one bit of dietary or fitness advice does not fit all! Whether you’re trying to drop a little extra weight, or just trying to keep in shape, here are 6 top pieces of advice I always share with my clients to help their weight loss journey be more harmonious and successful.

1. Stop trying to emulate others

Find out what works for your body and what does not.

Do not make the mistake that many people make when they try to copy their idol. These idols may make random comments such as “spirulina changed my life.” The result being a massive increase in spirulina sales. Yet, spirulina may not suit everyone. I know when I tried spirulina, after 4 days I was so constipated I felt like I had swallowed a brick. Having sufficient iron levels already, adding spirulina to my daily routine did not suit my constitution at all.

The same for a 7 day juice only plan. All it gave me was a headache and rebound weight gain.

You will know when a food or diet program suits you when you gain energy and vitality as opposed deprivation and irritability.

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2. You have the tools you need at hand

Don’t have any money? Going for a run is free.

Not sporty? Take up walking, even if it means walking 10 minutes a day.

Step outside your front door and get started.

Need weights for your arms? Carry a 500ml water bottle in each hand.

Once you have made a start, no matter what level, you can raise the level of exercise from one week to the next.

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3. There will be pain

I am not going to sugar coat this point.

Of course there will be pain, or else you would have made changes to your lifestyle long ago.

I liken myself to a fat person living in a thin body. Yes, you heard me correctly. Just like a reformed alcoholic who is only a drink away from falling off the wagon, if I find myself wandering from my usual eating habits (for example start eating processed foods on a regular basis) I will fall off the wagon and be on the slippery slope to obesity once again.

When I first stopped eating the processed foods that I mistakenly thought was okay to eat, such as brown pasta and breads, I felt miserable. I would crave these foods. But instinctively I knew that I had to work through the initial pain.

Having cereal for breakfast, sandwiches for lunch and pasta for dinner was a carb overload that did not suit my body at all. Where was the fruit and vegetables in all this? When I first stopped eating the processed foods and introduced a diet comprising more fruit and vegetables, the withdrawals were so severe I had to send my husband and children away for a weekend away!

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But after a couple of days, I woke up with such clarity and energy, I knew that I had overcome the worst days and the future was going to be okay. The pain was gone and was replaced with enthusiasm and strength to move on.

4. Find out what you enjoy doing and modify what you do not

If your aim is to lose weight or to improve your exercise endurance but do not like the thought of joining a gym, then find something that you do enjoy. There may be a walking club in your area, or explore other possibilities such as line dancing, pole dancing (keep an open mind here!), or water aerobics.

Even if you have a regular exercise regime, it is always important to break your routine to give your body a change of scenery. Do you take the same walk to the bus stop every morning, or evening while out walking the dog? Try and vary your route and you will be amazed at what you discover. Maybe you may find the new street has less traffic or better access. You will see something new and pay attention to it. This is the way your body reacts to a new exercise regime. Different muscles may be activated thus reigniting your body.

5. Stay positive

There will be bad days as well as the good.

When I decided that it was time to lose weight and no longer be trapped in the obese body I was encased in, the journey was not all smooth sailing. There were times I would look at my husband with envy and anger. He is one of those rare people who actually has trouble gaining weight. He does not have to watch what he eats and has never had to worry about his weight.

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Being angry with him served me no purpose. It was only making me miserable so I decided to concentrate on my own journey. When the weight started to go down, and clothes shopping became easier (buying off the rack has its benefits) the journey was that much sweeter because I had earned it.

6. Develop a plan by visualizing your goal

There are 3 steps that you must take if you want to achieve your goal and these are vision, goal, action.

Vision is self explanatory. You want to visualize yourself as being slimmer than you are now. You can do it. You must create a vision not about what you can do but about what you want to be able to do.

Goal: whether it is an upcoming wedding or your own birthday party, having a goal to work towards is a great tool to work towards. In my instance, my goals kept changing as I lost the weight, At first I thought it would be great to look good for an upcoming family reunion. I aimed to lose 5kg for that event that was one month away.  Once I started losing the weight, I then knew that I could achieve even more weight loss. Never in my wildest dreams did I think that I would lose the weight that I did (25kg), but breaking it down into achievable goals allowed to me achieve what I originally thought was impossible. (On a side note here, before I decide I had to lose weight when I was obese and in my late 40’s I had resigned myself to being obese for the rest of my life. If I had not changed this mindset and made the changes that I made, I know that I would not be the same person I am today, both inside and out and so glad that I made the decision to do something about my ever expanding waistline all those years ago.)

Action: vision without action will get you nowhere fast! This is where the hard work begins. The first step is the hardest, but once you have made the first step the journey becomes easier, albeit with a few bumps along the way to keep you on top of your toes. This is where you have to find a program that suits your style and way of life.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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