Sleep More - Sleep helps you lose weight. It is the recalibration of your body, and it is necessary, especially in order to heal your muscles after working out. The less you sleep, the more weight you gain. Everyone's body requires different amounts of sleep, and for a healthy adult, 7-8 hours a night will be adequate for full functionality. Get yourself a sleep monitoring app on your smart phone, this will help you see how many hours a night you can get, and this will almost become a fun challenge every night. It will read either through sounds or movements to monitor your sleep throughout each and every night. I love Sleep Cycle Alarm Clock, it is available on the App Store.
Drink Water - Without water, the body cannot function properly, and thus the metabolism of the body may slow down. If you ever feel thirsty, this means that the body is out of balance - you should always be hydrated to the point where the body does not need to send over signals to you to hydrate it. However, one way to see that you are over-hydrating (it's a thing) is by seeing your urine clear. This is not good - mellow yellow is good, find your own balance. One of the great tips of weight loss is to know that you are hungry, not just thirsty. This is why hydrating is important, as the body can get confused and send the wrong signal to you, and you may think you are hungry, but you are just thirsty. By hydrating, you eliminate the option of this confusing phenomenon.
Workout Discipline - When you are not used to working out, you can make every excuse not to. I know from my own experience. For weight loss, not just cardio, but strength training must be included in the schedule. Weight training breaks muscle fibers, rebuilds them in a stronger fashion with more fibers for future endurance (thus you see your muscles grow during repairing process after workout) and when that happens, the body's metabolism goes up. As your resting metabolism uses more calories throughout the day, you will lose weight. Keeping workout clothes in your car can help. Also, having friends that support you, and keeping an online accountability on social media can help reinforce you towards this behavior. Taking guided classes are some of the best things you can do, as you can be there and truly mindless and follow what the instructor is telling you, and not only this, but there are other people doing the same thing, and it is an encouraging team to be part of - it feels like the pain is shared. Lastly, know that each time you can push yourself a little farther is the next threshold you will be able to cross.
Food Planning - Be sure to eat small meals multiple times a day (5-8) and keep yourself nourished before your body tricks you into thinking you need to eat because you are sad, stressed or bored, amongst other emotions. Which emotion makes you eat? Be sure to keep nourished so that you do not have unnecessary and unhealthy cravings. Did you know that certain nutritional deficiencies will send craving signals to you? It is quite intriguing and genius how it happens, but understand. For example, you crave carbs and sweets when you are tired (go back to Number 1: Sleep More). Food intake is 80% of your weight loss. Eating early can help metabolism start early in the day, thus burning more calories over time. What to eat? Choose your food ahead of time, or plan what you will eat, and stick to your plan. Use the rule of color: eat as much colorful fruits and vegetables daily. Avoid processed, try to eat more organic and non GMO (genetically modified organisms). Maintain some parameters that you will not cross in terms of eating certain meals, but keep your moderation as the body needs all types of nutrients and foods, within reason. If you want to eat something that is off limits, use the rule of 3: 3 bites, and you're done!
The Little Things - Park farther, do squats when you brush your teeth, squeeze your muscles when going up the stairs, calf raises when pumping gas, taking stairs instead of elevator, etc. Also, move fast, whenever you can. Use any opportunity to give your muscles a burn opportunity. You can also be sure to take healthy legal supplements and check your complete blood count (CBC) with your doctor to see that there are no deficiencies in your body. Eat clean whenever you can, and you will see a difference in your energy and health all the while losing weight.
Be sure to not miss one day where you do not focus on multiple or all the steps - "The Compound Theory" by Darren Hardy states that you must have repeated daily behaviors in order to get to the result that you want.
Challenge yourself constantly, and you will push boundaries that you never knew existed.
Let us know if you have any suggestions for blogs! email@example.com