Saturday, January 5, 2013

Phase 2

If you have made it to day five then you should pat you self on the back. Everyday  you follow your plan , you are accomplishing something. Now everyday wont be perfect you will slip up but the fact that you continue to push forward is the most important thing. 

Phase 2

1.  look at your food diary, have you been honest with your self.  Are you writing down everything that you eat, or just what you plan to eat. If you are not being honest with your self then you won't succeed in this process. If you bite it then write it!!!!  Many of us don't want to see on paper what we are putting in our mouths. But it is that accountability that helps us to succeed. One you start to be honest with your self bout what you are fueling your body with, you will see why you are gaining or not losing weight.  Eighty percent of you weight will be lost in the kitchen, so it is what you are eating that matters most. 

There were time on my journey when I would snack on little things and not write it down. I would forget or intentionally leave  it. Sometime fudge the number to make myself feel better. It was during those moments that I would gain or not lose weight.  If you are counting calories, you should be eating at least 1200 calories a day.  That is the minimum because if you are working out you calorie deficit will be too low to maintain. You will be losing muscle instead of fat if you are not eating enough.

Figuring out a safe minimum amount of daily calories can be difficult but extreme restriction of calories can significantly slow the metabolic rate, and restrict your weight loss. The American College of Sports Medicine says that you shouldn't send signals to your body to conserve calories by detoxing or fasting.  Women should eat at least 1,200 calories per day, and men should eat at least 1,800.

2. Increase you exercise routine to 45 minutes a day at this point 30 minutes should becoming a routine. Remember you don't need a fancy gym or lots of equipment to accomplish your goal. 

YouTube is a great resource for work out routine and help with learning how to do exercises with the correct form.  Click the links I provided below for some basic exercise ideas.

Push up tutorial 

Proper sit up 

Jumping Jack 

Mountain Climbers 




10 minute work out 

3. On day ten, weigh yourself and take a day off from working out!!!!  Take some time to reflect on what has worked for you so far and write down some goals for your journey. Do you want to run a 5k eventually? How much weight do you want to lose? Find a piece of clothing or plan a reward for you goal day. Some people have a pair a jeans they hope to fit hanging up as reminder to help them reach there goal. Find what works for you but make sure it is realistic. I used to put a dollar in a jar for every pound that I lost.