Monday, August 6, 2012

Baby Steps to Better Health

I've been meaning to do this one for awhile. I know when I started changing my lifestyle I floundered a bit. "Where do I start?" is a big question. It's hard to know how to get started STRONG without inviting burnout.

If you go through and toss every junk food in your house, replace it with healthy food, and tell yourself you'll NEVER EAT BAD FOOD AGAIN you'll probably do fine for a few days. Some of you will do fine for a week or two. Eventually, though, you'll resent not being able to eat your favorite foods. You'll binge, feel like you failed, and give up for a few weeks only to do it all over again. It's common!

So here are a few baby steps to get you started!

1) Food Journal. When you start out don't worry about calories. This is more for volume and type of food. Put times on here. You may realize that your "weak spot" is in the evening (it is for me) or that you eat most of your calories at dinner after barely eating all day. Track for 1 week and put "bites" in there. 1 bite of a cookie throughout the day isn't a big deal...10 bites throughout the day is a serving of cookies and a bigger deal.

2) Choose Water. You can have your coffee but try to avoid fancy coffeehouse drinks. Those are LOADED with fat and calories and you should only have them if you work it into your plan for the day. (They're TREATS for me) Making your coffee at home will also save you money! Stop drinking sodas and juice! No one NEEDS juice! If you want a serving of fruit have an actual piece of fruit! You should be drinking 1oz per pound of body weight in water. Yep, that's a lot! You can add lemon/lime/cucumber to it for flavoring but try to ONLY drink water.

3) Protein Breakfast. Eat breakfast! This was the HARDEST for me. Try to eat close to 400 calories for breakfast and make them mostly protein. When I first started out I had to eat in shifts. I would make breakfast, eat half of it, wait an hour, and eat the other half. Now I devour breakfast! This is going to jumpstart your metabolism for the day!

4) Make Smart Swaps! Click on that to get 10 things you can swap to make healthier choices!

5) Get Sneaky. Top 10 Ways to Sneak in Exercise.

Those are 5 things to get you started this week! Next week we'll do "Toddler Steps To Better Health!"

Come on over to Kas Fitness and check in with us! Do you need advice or motivation? We're there for you!!

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