Exercise Harder not Longer
If you are exercising but not showing improvements with your weight or fitness, maybe you need to think about your intensity. Working out at an easy-pace for an hour is NOT better than a challenging, shorter workout. You only need around 30 mins of high intensity exercise to get results, but it should be difficult. At the end of your exercise session, you should be sweating, breathing heavily and feel burning in your muscles.
Focus at the Gym
Don't read a magazine while riding the exercise bike at the gym. Becoming engrossed in what you are reading will 'slow down' the rate at which you turn the pedals, resulting in a 'go slow' workout. Read the magazine at home and make your time at the gym all about training at your peak.
Make Exercise a Family Affair
Now that the school holidays have arrived, it's a great time for ALL of you to get your sneakers on and exercise! Get the bikes out of the shed and have a group ride or drive the kids to a place where you can do a bush walk together. Even going ice-skating is a great energy burner! Doing something active every day in the holidays is great way to keep the kilos falling off...not to mention stopping the 'I'm bored mum' chant.
Going to a gym can be intimidating - and expensive. If joining a gym is not for you, learn to use your surroundings as your own personal gym. Find some floor space in your house and do anything from lunges, squats, push ups, planks, sit-ups and stretches. This means that there is never an excuse not to exercise!
Make a Fitness Date on the Weekend
Instead of meeting your friends at a coffee shop or the movies, why not plan an active catch-up? You could meet a friend at the gym or at the park & share the cost of a personal trainer. Many local councils run community fitness classes on the weekend, so see if you can find something for FREE (or at a low cost) in your area.
Start Your Exercise Routine Slowly…
If you are trying to start a regular exercise habit, then you need to take it slow! There is no point trying to run 5km in your first workout, as it isn’t a good way to build a routine. Work below your fitness capacity for the first few weeks to build the habit and then increase intensity once you have established your new routine.
Warm Up, Cool Down
In order to prepare your body for action & prevent injury, the warm up and the cool down is the most important part of any exercise that you do. When you work out, you are 'pushing your body', therefore it is important to prepare it for action. By stretching and slowly raising the heart rate you are warming up the muscles so that they can best do their best. Fail to do this and you could cause serious long term damage. A great cool down, besides stretching, is a massage - so recruit a family member to give your muscles a rub-down after your workout.
Forget the TV, Have a Walk
You know what it's like - after a hard day at work, there is nothing like sitting down in front of the TV to wind-down. However, going for a half-hour walk instead can help you de-stress, clear your mind and set you up for a great night's sleep. Not only that, you will be burning calories which will help your waistline.
Vary Exercise = Less Boredom
When you decide to start an exercise routine, you can get bored pretty easily if you keep doing the same exercise over and over. Include a mix of activities to prevent boredom and work those muscles you didn’t even know you had!
Be a Fidget
Move at every opportunity you get! Studies show that 'fidgety' people tend to be skinnier due to burning more calories through extra movement.
Forget the Gimmicks
The only way to lose weight is to be disciplined and follow a sensible eating plan . While you might see an advertisment for a diet that promises big weight loss in a short time, remember the old adage: 'if it's too good to be true, then it probably is'. The shortcut to success is will power and sticking to your plan.
Choose Right When Going Out
If you are organising a dinner out make sure you check out the menu first and only book a table if there are suitable, healthy choices. By choosing a restaurant with delicious, nutritious options you can go out and enjoy your night guilt-free. After all, dinner at a restaurant is all about enjoying good food & company, so you don't want to feel 'bad' at the end of the night because of the unhealthy meal you ate.
Don’t Buy Lunch
If you buy lunch most days, it's time to start bringing it in from home. It will probably be more nutritious and have fewer calories—not to mention cost less! And, best of all, you know that every day your lunch will be what you need to eat to stay healthy.
Save Calories When You Cook
To lower the fat content of your meal (and save valuable calories) use chicken stock instead of butter or oil to saute your vegetables. Not only is it healthier for you but chicken stock can really add some flavour.
Swap Fruit Flavoured Yoghurt for Natural
The problem with yoghurt is that most of the flavoured ones are choc-full of sugar. And the worst culprits are usually the low-fat variety! Do your waist-line a favour and banish all flavoured yoghurts from your house: instead purchase natural yoghurt and add your own fruit like fresh berries or chopped banana. This way, you are in control of your sugar AND calorie intake.
Don’t Be Hungry When You Shop
Shopping on an empty stomach is a disaster for your weight loss efforts! You are much more likely to make high-fat and high-calorie impulse purchases
Skip the Juice and Eat Fruit
A 300ml bottle of shop-bought orange juice contains aound 115 calories and 24g of carbohydrate. Instead of 'drinking' your calories, eat the fruit. One medium orange contains only 70 calories and 13g of carb. More importantly, when you eat an orange (or any other fruit), you actually eat the fibre too whereas a juice is virtually fibre-free.
Remove Alcohol From Your Daily Routine.
Drinking alcohol = extra calories! So if you have a glass of wine at the end of the day to 'wind down', you need to create a much healthier habit that is conduicive to weight loss. So instead of reaching for the wine bottle, call a friend or put on your runners and take a walk around the block: this will definitely 'speed up' the progress towards your goal!
Get a Weight-loss Buddy
Often, if you are losing weight by yourself, it's too easy to give up. However, if you are on a weight loss mission with a friend, you tend to try harder in an attempt to 'outdo' your buddy. If you can't find a weight loss buddy, that's where The Natural Way can help - your caring consultant can give you all the motivation & support you need until you get to your goal.
Don’t Drink Your Calories
If you are wondering why the scales are not budging and you are eating all the right things, then you need to think about what you are drinking. Try and give up any calorie-containing non alcoholic and alcoholic drinks. You may find that sticking just to water and calorie-free herbal tea for a few weeks will kick-start your weight loss again!