The start of something new is always filled with excitement. Your first day of school, first car and let's not forget that first date. But that is a very different blog. The good news is you can harness the power of that excitement and use it to ease into your training program to create healthy new habits in your lifestyle. The key is to start that first walk, run or run-walk at an effort level (pace) where at the end of the session, you could go a little farther and still feel strong. Less is more. That is a mantra I will repeat over and over again. Going at the right effort level (pace) has a domino effect in leading to maintaining the excitement to the second session, and third, and so on. I realize the title of this program has an "It Off" theme, but in order to keep "It Off," you've got to first create the healthy habits you can maintain for a lifetime.
Weight loss for a lifetime happens when you balance your "In vs. Out Inventory". That is, balancing what goes in your body with how many calories you expend each day. Although there is a population of people that struggle with metabolic disorders, the vast majority of us mortals can lose weight and keep it off by making a few lifestyle changes and sticking with them. Think small, and begin to remove your trigger foods from sight. If you can see it, you can eat it. If you lose control when you're around chocolate, now is the time to remove it from easy access.
Your homework for the week focuses on creating an In Vs. Out Inventory
- Keep a log of the foods you eat on a daily basis for the next three weeks. There are a number of free online logs like Fitday.com where you can track your calories in and review the breakdown of fat, protein and carbohydrates. It's a little like being in debt financially and taking a long, hard look into your finances to begin to pay off the debt. The only way to truly make a plan of action is to take an honest look at what you're taking in. In many cases, this results in tweaking portions of salad dressing, sugary drinks and other calorically high, nutritionally low foods.
- The most effective way to reduce your caloric debt (weight), is to burn about 250-300 calories per day in exercise and reduce your caloric intake (food) by 250-300 calories per day. That way, the combined total of 500-600 calories contributes to paying off your total caloric debt resulting in weight loss of 1-2 pounds per week. Keep track of your calories in and your activity every day. This is a fantastic way to get a jump start on your program and stay motivated to get out of debt!
- Replace two trigger foods this week with two healthy alternatives. For example, replacing chips and dip with hummus and pita chips or veggies like carrots. Set a goal to replace 1-2 trigger foods every week with healthier choices.
Happy Trails, Coach Jenny