WeekOne of our 6-Week Challenge is upon us...that means two things: first, summer's unofficially over--kids are back to school, naps are less likely, and structure returns (somewhat)...second, it means that there are roughly 42-odd days to start sculpting a new you!
For those of you participating in the challenge you've already completed your initial "weigh-in"...you've got your starting Body Fat % and you're asking yourself "what now?" Well, I'm here to answer "what now?" with some simple starting tips and points, in no particular order, outlined below.
* Keep a running food log/diary...immediately start writing down what you eat...everything, and I mean everything, that goes in to your stomach should be catologued. Not only will you gain accountability of your diet you will gain knowledge of exactly what, when, and why you are eating...are you an emotional eater...do you eat late at night when TV's on...do you skip breakfast...these are all questions you need to be asking and answering. If you need someone to help you analyze your food intake come see me or utilize one of the websites listed on earlier posts.
* Start drinking water! As an active individual you should be consuming 1 ounce of water per kilogram of body weight (2.2 lbs. = 1 kg). So, for example, if you weighted 220 lbs. you should be drinking 100 ounces of water. You can do the math for yourself from this simple equation
* Do something actively every day! Walk, run, skip, garden, mow the yard, take RBS class, take another class, anything, something, every day. The American Medical Association (AMA) recommends 30 minutes of cardiovascular activity for 30 minutes 7 days a week.
* Start eating breakfast! For that matter, start eating lunch, start snacking...all-in-all, you should probably be eating 4-6 meals a day (medical conditions not withstanding).
* Eat more fiber!! Eat more fruits, vegetables; take a fiber supplement (like flax or Metamucil) if you have to...the Recommended Daily Allowance (RDA) for individuals is 25 grams of fiber a day. Active individuals should be consuming at least 35 grams of fiber a day. Fiber does a lot of things for the body, including increasing metabolism, motility, fat removal, increased protein and carbohydrate absorption and utilization, and providing satiety (feeling of being full) to the individual. Check out http://www.dietaryfiberfood.com/High-Fiber-Food.php for more information of fruits and vegetables
* Cut back on Sodas, Juices, Alcohol, Coffee-Blends, Energy Drinks, etc. I'd recommend no more than 1-2 of any of the above a day.
* Seek SUPPORT!! We can't do this alone. It is a proven fact that people who exercise with someone are 300% more likely to succeed than in solitude. This same "buddy" system applies to eating. If you need help, get it. I am available. Others in my class are willing to help. Don't be afraid to ask for help. We all need it at some point--I am here to help!