Lose Weight and Get Fit: A Guide to Achieving Your Fitness Goals.
The best time to start the journey
The best time to start losing weight and getting fit is whenever you're ready to make a commitment to healthy lifestyle changes.
After the indulgences of a holiday season, many people find themselves feeling sluggish and out of shape. If you're one of those people and you're looking to get back into a healthy routine, here are a few tips to help you get started:
Set a goal: Having a specific goal in mind can help you stay motivated and on track. Whether you want to lose a certain amount of weight, run a marathon, or just feel more energized, having a goal will give you something to work towards.
Make a plan: Once you've set your goal, it's time to make a plan to achieve it. This might include scheduling regular exercise sessions, meal planning, and finding ways to incorporate physical activity into your daily routine.
Start slowly: If you've been inactive for a while, it's important to ease your way back into a fitness routine. This will help you avoid injury and burnout. Start with low-intensity activities like walking or yoga, and gradually increase the intensity as your fitness improves.
Find a workout buddy: Having a friend to exercise with can help you stay accountable and motivated. You can support each other and encourage one another to keep going.
Mix things up: Doing the same workout routine over and over can get boring, so try to mix things up by trying new activities. This will help keep you interested and engaged, and you might even discover a new passion.
Be consistent: It's important to stick with your fitness routine, even on days when you don't feel like it. Consistency is key to making progress and achieving your goals.
Don't get discouraged: It's natural to have ups and downs when you're trying to get back into shape. Don't get discouraged if you have a setback or don't see progress as quickly as you'd like. Just keep at it and you'll get there eventually.
Reward yourself: Celebrate your accomplishments along the way. Whether it's a new personal best, fitting into a smaller clothes size, or just feeling more energized, recognizing your progress can help keep you motivated.
Getting back into shape after the holidays might not be easy, but it's definitely worth it. With a little bit of planning, consistency, and determination, you can get back on track and start feeling your best again.
Does dieting work?
Whether or not a diet will work for you depends on a number of factors, including your individual physiology, your eating habits, and your lifestyle. Some people may find that a specific diet helps them lose weight and improve their health, while others may not see the same results.
It's important to note that not all diets are created equal, and some may be more effective than others. For example, some diets may focus on reducing calories, while others may focus on limiting certain types of food or food groups (see more below) Additionally, some diets may be more sustainable than others, which can make it easier for you to stick with the plan and see long-term results.
Ultimately, the best way to determine if a diet will work for you is to consult with a healthcare professional or a registered dietitian, who can help you develop a plan that's tailored to your individual needs and goals.
How can I reduce my sugar intake?
If you want to reduce your sugar intake, there are a few things you can do. First, try to limit or avoid sugary drinks, such as soda, sports drinks, and sweetened coffee and tea. Instead, opt for water, unsweetened tea, or sparkling water with a squeeze of lemon or lime.
Next, pay attention to the sugar content of the foods you eat. Many processed and packaged foods, such as cereals, breads, and snack bars, can be high in added sugars. When shopping, check the nutrition facts label and ingredient list for added sugars, and opt for products with lower amounts.
You can also try to eat more whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins. These foods can help you feel fuller and satisfied, while also providing essential nutrients and vitamins.
Finally, consider gradually reducing the amount of sugar you add to foods and beverages, such as in your coffee or when you bake. Over time, your taste buds will adjust and you may find that you don't need as much sugar to enjoy the flavour of a food or drink.
Julie allowed to to share her story after using our Self-Hypnosis recording to kick her addiction to sugar and chocolate. Read it HERE
How can I avoid fatty foods?
If you want to avoid fatty foods, there are a few steps you can take. First, try to limit or avoid processed and packaged foods, as these can often be high in fat. When shopping, check the nutrition facts label and ingredient list for the amount of fat per serving, and opt for products with lower amounts.
Next, focus on eating whole, unprocessed foods, such as fruits, vegetables, whole grains, and lean proteins. These foods can help you feel fuller and satisfied, while also providing essential nutrients and vitamins.
You can also try to cook at home more often, as this will give you more control over the ingredients and cooking methods used. When preparing meals, choose cooking methods that don't add a lot of fat, such as grilling, baking, or steaming. And when adding fat to a dish, use healthy fats, such as olive oil or avocado, in moderation.
Finding motivation to exercise can sometimes be a challenge, especially if you're just starting out or if you're not seeing immediate results. Here are a few tips to help you stay motivated:
Set specific, achievable goals: Instead of setting a vague goal like "exercise more," try setting a specific goal, such as "run or walk briskly for 10 minutes three times a week." This will make it easier for you to track your progress and stay motivated.
Find activities you enjoy: If you don't enjoy the type of exercise you're doing, you're less likely to stick with it. Try to find activities that you enjoy, such as dancing, hiking, or playing a sport. This will make exercise feel more like fun than a chore.
Exercise with a friend or group: Having a workout buddy or joining a group fitness class can provide accountability and support. When you have someone else to exercise with, you're more likely to stick with it and push yourself.
Reward yourself: When you reach a fitness goal or make progress, reward yourself with something you enjoy, such as a new piece of workout gear or a relaxing massage. This will help you stay motivated and celebrate your achievements.
Remember, staying motivated to exercise takes time and effort, but it's worth it for the benefits to your health and well-being. Keep pushing yourself and stay focused on your goals.
Finally, don't be too hard on yourself if you occasionally eat a fatty food. It's okay to indulge in moderation, and depriving yourself completely can lead to cravings and overindulging later on.
How can I exercise at home?
There are many ways to exercise at home, even if you don't have any specialized equipment. Here are a few ideas to get you started:
Bodyweight exercises: These are exercises that use your own body weight as resistance, such as push-ups, squats, and lunges. These exercises can be done anywhere, and they don't require any equipment. Check out You Tube, you will find more than you will ever need.
Yoga or Pilates: These practices involve a series of movements and poses that can improve flexibility, strength, and balance. Many Yoga and Pilates classes are available online, so you can follow along at home.
To get your heart rate up and boost your cardiovascular health, try doing some at-home cardio workouts. This can include activities such as jumping jacks, jumping rope, or running in place.
Online fitness classes:
Many fitness studios and trainers offer online classes that you can do from home. These classes may be live or pre-recorded, and they can range from yoga and pilates to HIIT and strength training.
Remember, you don't need fancy equipment or a gym membership to get a good workout at home. With a little creativity and determination, you can find plenty of ways to exercise and stay fit.
Self Hypnosis and or Guided Meditation can be a great tool to help you to be more positive. We have a large range of downloadable Self-Hypnosis and Meditation sessions HERE All the sessions on our website are written and recorded by Sharon Shinwell. Sharon is a UK qualified Clinical Hypnotherapist who has been helping people to improve their lives for over 20 years.
Self Hypnosis is a state of focused concentration that can be used to change certain behaviours or habits, including increasing motivation for exercise. Here are some steps you can follow to try Self-Hypnosis for exercise motivation:
Find a quiet, comfortable place where you won't be disturbed.
Sit or lie down in a relaxed position.
Close your eyes and take a few deep breaths. Focus on the sensation of the air flowing in and out of your body.
Begin to relax your muscles, starting at the top of your head and working your way down to your toes. Take your time and focus on each body part as you go.
Once you feel fully relaxed, start to visualize yourself achieving your exercise goals. This might be running a certain distance, lifting a certain weight, or participating in a specific activity. See yourself feeling confident and motivated as you work towards these goals.
As you continue to visualize, repeat a positive affirmation to yourself. This could be something like "I am motivated to exercise every day" or "I am strong and capable of achieving my exercise goals."
Continue to focus on your visualization and affirmations for a few more minutes, until you feel fully immersed in the experience.
When you're ready, slowly open your eyes and take a moment to adjust to your surroundings.
It's important to note that self-hypnosis is not a substitute for professional medical or psychological treatment, and it may not work for everyone. If you have concerns about your motivation or ability to exercise, it's important to speak with a healthcare professional.
Why not download our Self-Hypnosis for Exercise Motivation HERE
"This article represents the personal views and opinions of the author and should not be taken as representative of the official policy or position of any organization, professional, expert, or individual."