10 Rules to Follow to Avoid Gaining Weight
Do you find that gaining weight is much easier than shredding extra pounds? Yes it is! That is why over the long haul I focus on eating healthy and exercising regularly. I feel better, healthy, strong, my digestion and bowel movement are regular, and I have more energy. It is a choice to commit to being healthy and eat well for the rest of your life. Of course, you are allowed to cheat! Trust me, I love my potato chips and French fries once and a while.
I have created 10 rules you should follow if you want to lose weight or keep the weight off.
Rule no 1: Set up long- and short-term goals and write them down. For example, how many pounds would you would like to lose (long term goal). Next, how many pounds per month you would you like to lose; maximum 1-2 pounds/week (short term goal). What are you going to do to reach your goals; change your eating habits/increase physical activities? What is your time frame? The more pounds you need to lose, the longer it allow for you to reach your goal. Get your calendar and goal settings PDF here.
Rule no 2: Buy a piece of clothing that you would like to fit in and keep it as your goal.
Read more: How to choose the perfect workout clothes by WikiHow
Rule no. 3: You need to be dedicated and committed. Nobody else can eat healthy and exercise for you. Don’t wait for the New Year to take care of yourself! Find a friend who will support and encourage you with your exercise and diet commitments. You can support each other.
Read more: Eating the Right Foods for Exercise by Healthline
Rule no 4: How are your eating habits? The better you eat, the greater your chance of losing weight. Eat when you are hungry and not when you are under stress. Find the kind of eating habits that works well with your lifestyle and tastes such as Mediterranean, keto, plant-based, etc. Read one my recent blogs regarding the different diets available: Which Diet is Right For You to Lose Weight?
Rule no 5: Begin with baby steps. For example, you can begin to walk for 20 minutes or an activity that you like and can do 3 times/week. The following week you need to add one more day. Each week, increase your workout/activity by 5 minutes. Try a different route and challenge yourself with slopes and hills; that is the best way to improve your cardiovascular capacity. While on the move, play your favorite playlist (fast beat, faster walk) and wear comfortable clothes.
Read more: Seven tips for increasing your workout intensity by Wtopnews
Rule no. 6: Do your exercise with your spouse, kids, a friend, join a group, the senior centre or get a personal trainer. When you have a commitment with somebody it is easier to stick with it! You will stay motivated and have fun. Being supported by your relatives and friends is also a major source of motivation.
Rule no.7: Plan your exercise time in your calendar and respect it. Your health and well-being should be your priority. Lack of time is the excuse number one for not exercising; there is always something else more important to do than taking care of you but not anymore!
Rule no 8: Use a food diary and write down what you eat and why; is it because of emotions, because you are bored, or because you are starving? Download the Canadian Food Guide. Complete what you miss with snacks. Please take note that the Canadian Food Guide is not the only diet that has to be followed; contact a dietician for more info.
Rule 9: Reward yourself each time you reach your goal. No unhealthy food please! For example, buy some new clothes that fit you like a glove; you will improve yourself esteem. Perhaps eat a special meal for supper. Yes it is ok to eat a small square of chocolate once per week. Just try to stay away from junk, sugary, processed foods and drinks.
Read more: How to Reward Yourself Wisely for Working Out by Anytime Fitness
What do you think about my rules? Seriously, they are not bad! Again, it should be a choice. Eating healthy and exercising daily will bring you so many benefits to your life.
Read Benefits of Exercise by Medicine Plus
Read some of my other blogs here:
14 Tips To Motivate you to Fit Physical Activity Into your Home/Work Routine
12 MUST Do To Lose Weight
10 Ways to add Simple Exercises Throughout Your Day
18 Ways to Shed Extra Pounds Quicker
12 Different Exercise Programs Depending of your Fitness Level and Health Condition