You've started your new healthy regimen and you're excited to look and feel better. Now the key is sticking to it. Life can throw you a curve ball or two so staying on track can be harder than you planned for. Consistency to weight loss, energy gains and overall health is a key factor if you're going to see success. The guidelines below give you a basic set of tools to use in everyday life that will help keep you motivated and in your healthy mindset.
Set short and long term goals that are truly attainable. Don't be unrealistic with your goals. Failing will only send you on a path to destruction. Instead, set goals that you know you can achieve in a reasonable amount of time.
Chart your progress on a daily and weekly basis to help you understand what is working for you and what is not. This relates to both nutrition and fitness. Charting your progress will give you the opportunity to make small changes to your plan as you go. It's okay to adjust if you find that something may work better. Remember, keep this experience positive and don't place limitations on yourself.
Variety, balance, and moderation are key in your diet. If you want to indulge in your favorite meal it is ok every once in a while. You should incorporate all of the food groups into your meal plan for a healthy diet. Use a variety of fruits, vegetables, and grains to provide different flavors in your meals to keep them interesting.
Add as much color to every single meal as you can. This ensures that you will get plenty of antioxidants, vitamins, and minerals.
Protein, carbohydrates, and fat should be included at every meal for a balance to keep you feeling full until your next meal. This will prevent mindless snacking or just choosing what ever is readily available from a vending machine.
Continue to use your food journal; this will allow you to be aware of any unnecessary calories putting a halt on your progress. Also, it will make you think twice before putting a particular food in your mouth, knowing you will have to record it later.
When eating out look for eating out restaurant guides online or preview the menu online first. This will allow you to pre-plan the meal you're going to order and ensure it is healthy and within your calorie range. Additionally, once you arrive, you could look for the healthiest menu item, most restaurants provide a salad with grilled chicken or shrimp that you can pair with other healthy options, or you could ask to have your meal prepared using a healthy cooking method, baking, grilling, poaching, or steaming.
Investing in a lunch box is ideal. Packing your lunch and snacks for work or traveling will ensure that you will always have portioned healthy food available.
Plan to move you body every single day. This doesn't mean you need to do 7 intense workouts in a week but try to plan some type of fitness each day. Your house, the park and the beach are all no or low cost places that can be turned into your personal gym. Exercise tapes, studios in your area, and personal trainers are great ways to make sure your workouts are what you love. Working with a partner holds you accountable and will make you work harder. You should continue to exercise for at least 30 minutes to one hour per day.
Most importantly, have fun with health and fitness. Make sure you are enjoying the process by eating foods that you love and not depriving yourself completely as well as involving yourself in fitness activities that inspire you and make you want to come back for more.
Margot Rutigliano is the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness retreat offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com/.
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