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Struggling With Your Body? Read This

Struggling With Your Body? Read This

When people think about weight loss, the first words that come to mind are “diet” and “exercise”. If you are someone that isn’t really active and enjoys the luxuries of food, diet and exercise isn’t really appealing. In order to get what you want in life, you must first set a goal in your mind and then take action. But who wants to eat veggies and salad all day and eat like a rabbit? Who wants to give up the donuts, chips, or pizza?

In the last week, several people asked me what I have been doing for my weight loss journey. They say things like, “I see you eating all the time!”, and, “You look like you’re having so much fun going away on trips and socializing, yet I can see your figure changing! How are you doing this?” They all told me they were struggling to keep to a strict diet, so I thought I would share what I have done in the last couple of years.

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    First, let me make it clear that I am not a fitness model, nor am I a nutritionist. I am merely an average, every day person that started to find a balance between being able to live life the way I want yet still chase those body goals. Those that knew me before the travel bug hit me, saw that I came back to Australia a much bigger version of “Lilmissmaz”. They also know that since then I lost quite a few dress sizes and have got myself back into the world of fitness again.

    My progress has been slow and steady. I’ve been back in Australia since August 2013. I have never gone on a crazy, strict diet in that time and I wasn’t a gym junkie. I will admit these days, the gym is my playground and it is the very reason I jump out of bed every morning. I love being there. However, it wasn’t always that way.

    The Mindset

    The day I decided I wanted to lose weight, I signed up to a 12 week boot camp. Why? Personally, I felt if I was paying for a service and was held accountable, I would turn up. Also, since it was only 12 weeks, it meant I only had to commit for a short period of time. I knew it would at least help kick-start my motivation. If I am expected somewhere, I’m the kind of person that will be there. If I signed up to a gym membership, I knew I wouldn’t go regularly, and after the first week or so I’d get lazy. I knew myself all too well.

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    I went to the boot camps 3 times a week. At first, I realized just how unfit I was. Before I put on the weight, I was actually pretty fit. Just by being aware of how unfit and weak I was made me feel terrible. I used to be able to do a push up, but now I could barely do these squats without my legs collapsing. I had to stop my mind from telling me how out of shape I was and instead use it as motivation to get fit again.

    Yup, that’s it guys, first thing is mindset. Change the way you think. Instead of thinking of what you can’t do something and highlighting how chubby you are, and thinking you will never look like that fit guy or girl you are secretly jealous of, think of what you could be like. Think of how you will be stronger and how you will look good at the beach. As cliche as it seems, positive thinking can take you a long way.

    What To Eat

    Next up, I switched a few things in my diet. I didn’t want to eat chicken and broccoli or asparagus every day because I love food way too much to be able to stick to this. I made a few small changes. I changed white bread to rye, wholemeal, or anything that was a healthier equivalent. Instead of giving up on pasta (mind you I love pasta), I switched to pasta made from vegetables. There are various brands out there that actually taste pretty darn good. I personally prefer it over the real pasta. I feel it tastes better and also keeps me fuller for longer. I also use coconut oil for cooking and lemon for dressing.

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    Furthermore, I ate 5-6 times a day to keep my metabolism running. Every time people saw me I was always eating! I didn’t want my body to go into starvation mode. I would bring my lunch to work. This not only saved me money, but also prevented me from overeating as the portion was already made out.

    I ate food that everyone would envy. Just ask any one that I have worked or lived with. It looks good, it smells good, and it definitely tastes good. I like food with flavor and I like variety. I like to enjoy my meals and not feel like I am on a diet. I don’t diet, I just make healthier choices 80% of the time.

    It’s A Journey, Not A Race

    Some people are great at diets and self control. I just happen to know that I am not one of those people. I feel if I was to go on a strict diet, I would lose weight fast and then pack it back on as quickly as I lost it. When it comes to exercise, you don’t have to go all out. The smallest of changes is still change. Any progress is progress.

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    Instead of that 5 minute drive, walk and take in the fresh air. Instead of that glass or two of wine/beer every night, just keep your drinking to one night a week. Have a few on that night! Life is short! Instead of takeaway every day, keep those meals to once (or twice) a week. It all depends on your current lifestyle.

    Progress

    As long as you do something that is better than what you are doing now, it is still progress. Keep in mind that the more effort you give, the more you will get back. Don’t beat yourself up. Life is too short to hate your body.

    Keep in mind, even if it is a tiny change, it counts! It is all about moderation.

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    Last Updated on January 5, 2021

    15 Fitness Goals That Will Help You Live a Healthier Life This Year

    15 Fitness Goals That Will Help You Live a Healthier Life This Year

    Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

    The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

    Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

    Here are 15 fitness goals to help you on your journey:

    1. Drink More Water

    W.H. Auden said it best when he said,

    “Thousands have lived without love, not one without water.”

    With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

    Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

    2. Add Some Lemon and Apple Cider Vinegar to Your Water

    It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

    The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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    3. Stop Drinking Your Calories

    Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

    Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

    4. Start Stretching More Often

    The benefits are vast and the repercussions of failing to stretch can be dramatic.

    Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

    Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

    5. Add in Some High-Intensity Interval Training (HIIT)

    You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

    The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

    HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

    Performing a HIIT routine for 1-3 times a week will lead to great results.

    6. Focus on Your Breathing When You Work Out

    For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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    It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

    7. Build More Lean Muscle

    We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

    • Improved posture
    • Reduced body fat
    • Improved metabolism
    • Strong bones
    • Protects and improves joint health
    • Improved stamina

    You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

    8. Decrease Body Fat

    This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

    • Improved joints and tendons
    • Lowered risk of diabetes
    • Reduced risk of heart disease
    • Reduced inflammation
    • Better performance and endurance
    • Improved appearance and confidence
    • Better hormonal profiles in your body

    Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

    Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

    Think of it as a lifestyle, and take it slow and steady.

    9. Eat More Greens

    What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

    Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

    Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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    10. Start Eliminating Sugar

    Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

    There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

    Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

    Common symptoms of sugar withdrawal

      11. Allow Yourself to Rest and Recover

      The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

      If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

      12. Get More Sleep

      When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

      Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

      13. Focus on the Habit, Not the Result

      It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

      Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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      Don’t compare yourself to where others are; you’re right where you need to be.

      14. Take Your Fitness Outside

      This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

      Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

      Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

      15. Do at Least One Pull Up

      This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

      If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

      The Bottom Line

      These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

      More on Setting Fitness Goals

      Featured photo credit: Ivan Torres via unsplash.com

      Reference

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