Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
Eat well-balanced meals and remember that excess calories, even if they’re from food that’s fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
Limit caffeine and exposure to even secondhand smoke.
Focus on short-term fitness goals with an emphasis on completing daily exercise.
Keep a daily log of what you’re actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid’s sandwich there, and ALL of your snacking.
Enjoy an occasional (once a week) “unhealthy” treat, but never an unhealthy week or unhealthy vacation.
Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who’s sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
Subscribe to fitness magazines to keep focused on health as an overall way of life.
Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
Don’t compare your body to others’. Instead, work to be your personal best.
If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
Work to take your exercise to new levels of intensity.
Create an exercise schedule the day before instead of leaving it to chance or waiting to “find” the time. If our last three Presidents of the United States can make time to work out every day, you can make time too!
Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you’re working out, if you’re consuming too many calories, you’ll never see the muscles that lie beneath layers of fatty tissue.
Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
I'm going on a ski retreat and am very excited because it's great exercise, but I know the food being served won't be very healthy. Do you think it's ok to take a break from healthy eating for a week? What do you recommend?
i wouldn’t say it’s ok to to not eat healthily for a week. i would limit a break, as in cheat meal, once a week. and even then i wouldn’t suggest someone go ALL OUT and eat WHATEVER he or she wants. however, it is the holidays and you deserve to have a little fun! so, i’d recommend giving yourself a break yes, meaning you can have a 100-200 calorie treat once a day this week, but other than that, try to stick to your diet and eat the healthiest foods you can!
What would you suggest when someone binges like crazy? I ate over 2000 bad calories at a party of total junk food..I just couldn't handle it and purged half of it and haven't exercised all day because it was my rest day..I feel terrible and as if I'm not really committed to my weight loss if I allow myself to do what I just did...I trust your opinion so much and your blog is by far my favorite!
aw omg…i have done what you did quite a lot of times, and have felt the same way you are feeling now. but try to not feel terrible! it is not because you are not committed to your weight loss. if you weren’t committed you wouldn’t have sent me this ask :) So just remember that you let go for one moment, and you made a mistake, which we all do sometimes. so don’t feel so bad! now all you have to do is you know…pick yourself up.
i’m so sorry to hear that you purged! i hope that you won’t force yourself to vomit anymore because it is super unhealthy but i know from first-hand experience stopping isn’t as easy as it may sound. but anyway, what i suggest you do is yes, take the day off. you are obviously mentally exhausted, and sometimes you need a break. during my mini-bullimia days i didn’t exercise when i felt super bad and was crying. so, let yourself breathe today, and tomorrow kick some butt at the gym! run for 3 miles or something, and concentrate on the adrenaline and the energy that is inside of you :) you will feel soooo good and you won’t worry so much about today.
sorry for such a long answer! i hope i helped. and thank you so much for the message :) you’re so sweet!
Hey I'm pretty much at the same start weight as you, curiouss how did you get to 115 pounds? weight is not the biggest thing for me but I would like to be between 120 and 125 ! :)
honestly, i lost the first 10 pounds by starving (PLEASE DO NOT STARVE!) myself, and not exercising. after that though, i started trying to lose weight the healthy way - a lot of time on the treadmill, and eating healthy. my diet consisted of chicken breast, vegetables, and fruits.
I've heard it's bad to eat sugar when you're trying to lose weight, but is it ok if the sugar is from fruit because fruit is very high in sugar? I eat about 80 grams of sugar a day, but about 50 grams are from fruits. Thanks!!
according to the AHA (I researched this for you!) you’re only supposed to eat no more than 6 tsp of added sugar everyday max (which is about 100 calories - the less the better!!!).
well i went to a nutritionist once and he actually said to avoid fruits that are extremely high in sugar, such as bananas (I only eat them post-workout). so it is totally okay, but to a certain extent. in a day, you should get 3-4 servings of fruits, and 4-5 servings of vegetables. if you stick to this, i’m sure you’ll be fine!