Okay the basics have all been provided for you. At this point you should know the following:
Your daily calorie intake.
Your target heart rate.
Your current BMI.
Your realistic goal weight.
You will need a notebook/agenda for a Food Journal/Log
A small digital kitchen scale with a tare button
STEP 1: DRINK WATER
Start by drinking 64 oz. of water a day.
Record your starting weight on the date you begin. For the first week take baby steps into your changes. Too much Too soon can do more harm than good. And you're not going to receive instant results so BE PATIENT about it.
$$$Tip: I like to reuse juice bottles. Gatorade makes 32 oz size bottles. I fill my bottle up with water twice a day with the goal to finish drinking it before I go to sleep. For the larger size look for Juice that comes in 64oz size to help you visualize and train yourself to drink all of it during your day. Once you start getting active your water in take will increase. I have a gallon (128 oz) and a 96 oz juice bottle that I fill up with water for those really active days.
STEP 2: USE THE SCALE
Measure out portion sizes in everything that you consume.
The biggest key to weight loss is what you eat and how much of it. I gave you links in the beginning of where to go to find out more on portion control.
*I started out by measuring out 4oz portions of meat in sandwich bags. Squeeze the air out and freeze/refrigerate them.
*Fruits were also portioned unless they were raw/whole such as apples, oranges, fresh plums, peaches, nectarines.
*Veggies for me are not portioned I feel its okay to consume as much as you wish. As long as they're not covered in salt, butter, cheese or dressing.
*Grains such as rice, oats etc. look on the back and see how many calories are in a serving. Measure it out using your scale and put the portions in sandwich bags for a grab and go.
$$$Tip: You can reuse the sandwich bags for your grains and depending on your fruits and veggies. Just wash them out with soap and water and turn them inside out to air dry. I also buy my meat in bulk chunks. Not only is it more cost effective, but in one purchase you should, depending on the size of family eating, have enough to last you a month or more. Yes, it's more work in the kitchen but its worth it on the wallet. The same thing goes with buying bulk in other area's such as grains, and when it comes to fruit and veggies, try buying fresh and freezing them. We save HUGE money that way.
STEP 3: SHUT OFF TIME
Stop eating 3 hours before you go to bed
That means at 7-7:30pm nothing goes in your mouth other than water, green tea, or a tooth brush. Not even a grape. You can make it till morning and be sure you get at least 8 hours of sleep.
$$$Tip: The time can change depending on your life and work schedule but try to keep it consistent. It's hard to do at first, believe me I was drinking water and green tea like no other but once I got into a habit of doing it I could sit and look through a cookbook without batting an eye at being tempted.
STEP 4: EAT HOW YOU WANT TO LOOK
Eat healthy
Unlike the frou frou masses with money you don't have the luxury of a personal trainer, cook or maid. There's just you and it's up to you to eat healthy. You've started to log what you eat, you've portioned everything you can get a hold of to make it easier to choose. Start making meals in advance and using the Alton Brown menu plan and free planners to set up your recipes and the links to get new ideas. No one said that you had to eat a monotonous repeat every week for eternity.
STEP 5: GET UP & MOVE
Start exercising
Dedicate time for yourself people and don't do it in front of the PC or TV. Start out with 15 minutes, 20 minutes. Work your way up to 30, 60 to 90 minute work outs. You can do this.
Use the Couch to 5k free podcast to get you started. Stick with it and follow through with the program. Or if you feel you need a bit of a challenge, Workout Links. There is NO REASON why you can't lose ANY amount of WEIGHT now.
Everything's been provided for you. Don't quit. Don't give up half way. Don't stop when you reach your goal. Keep going and work harder. Keep picking yourself back up because FAILURE IS NOT an OPTION.
Your daily calorie intake.
Your target heart rate.
Your current BMI.
Your realistic goal weight.
You will need a notebook/agenda for a Food Journal/Log
A small digital kitchen scale with a tare button
STEP 1: DRINK WATER
Start by drinking 64 oz. of water a day.
Record your starting weight on the date you begin. For the first week take baby steps into your changes. Too much Too soon can do more harm than good. And you're not going to receive instant results so BE PATIENT about it.
$$$Tip: I like to reuse juice bottles. Gatorade makes 32 oz size bottles. I fill my bottle up with water twice a day with the goal to finish drinking it before I go to sleep. For the larger size look for Juice that comes in 64oz size to help you visualize and train yourself to drink all of it during your day. Once you start getting active your water in take will increase. I have a gallon (128 oz) and a 96 oz juice bottle that I fill up with water for those really active days.
STEP 2: USE THE SCALE
Measure out portion sizes in everything that you consume.
The biggest key to weight loss is what you eat and how much of it. I gave you links in the beginning of where to go to find out more on portion control.
*I started out by measuring out 4oz portions of meat in sandwich bags. Squeeze the air out and freeze/refrigerate them.
*Fruits were also portioned unless they were raw/whole such as apples, oranges, fresh plums, peaches, nectarines.
*Veggies for me are not portioned I feel its okay to consume as much as you wish. As long as they're not covered in salt, butter, cheese or dressing.
*Grains such as rice, oats etc. look on the back and see how many calories are in a serving. Measure it out using your scale and put the portions in sandwich bags for a grab and go.
$$$Tip: You can reuse the sandwich bags for your grains and depending on your fruits and veggies. Just wash them out with soap and water and turn them inside out to air dry. I also buy my meat in bulk chunks. Not only is it more cost effective, but in one purchase you should, depending on the size of family eating, have enough to last you a month or more. Yes, it's more work in the kitchen but its worth it on the wallet. The same thing goes with buying bulk in other area's such as grains, and when it comes to fruit and veggies, try buying fresh and freezing them. We save HUGE money that way.
STEP 3: SHUT OFF TIME
Stop eating 3 hours before you go to bed
That means at 7-7:30pm nothing goes in your mouth other than water, green tea, or a tooth brush. Not even a grape. You can make it till morning and be sure you get at least 8 hours of sleep.
$$$Tip: The time can change depending on your life and work schedule but try to keep it consistent. It's hard to do at first, believe me I was drinking water and green tea like no other but once I got into a habit of doing it I could sit and look through a cookbook without batting an eye at being tempted.
STEP 4: EAT HOW YOU WANT TO LOOK
Eat healthy
Unlike the frou frou masses with money you don't have the luxury of a personal trainer, cook or maid. There's just you and it's up to you to eat healthy. You've started to log what you eat, you've portioned everything you can get a hold of to make it easier to choose. Start making meals in advance and using the Alton Brown menu plan and free planners to set up your recipes and the links to get new ideas. No one said that you had to eat a monotonous repeat every week for eternity.
STEP 5: GET UP & MOVE
Start exercising
Dedicate time for yourself people and don't do it in front of the PC or TV. Start out with 15 minutes, 20 minutes. Work your way up to 30, 60 to 90 minute work outs. You can do this.
Use the Couch to 5k free podcast to get you started. Stick with it and follow through with the program. Or if you feel you need a bit of a challenge, Workout Links. There is NO REASON why you can't lose ANY amount of WEIGHT now.
Everything's been provided for you. Don't quit. Don't give up half way. Don't stop when you reach your goal. Keep going and work harder. Keep picking yourself back up because FAILURE IS NOT an OPTION.
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