You're late, flying through the door. You can skip breakfast: the cereal box is empty, and the milk was sour. Forget lunch: there peanut butter in the bottle, but you're out of bread. Exercise before work? You have got to be kidding. It is a typical agitated morning at the beginning of a typical jam day. What happened to these resolutions to exercise more, eat healthier, lose weight? It's easy for them to get lost in the daily shuffle.
in a perfect world, we could accomplish all this at the time our busy day begins:
- jump out of bed at 6:30 (or earlier).
- Get a good piece of exercise, 20 minutes or more.
- Eat a satisfactory but healthy breakfast: fresh fruits, high fiber cereals Low fat milk.
- Brown-bag A healthy lunch: more fresh fruits, low fat yogurt, brown bread, homemade vegetable soup (maybe you have prepared last night).
It's true - with a small planning, this could be your reality. His morning race would be smoother, and his weight loss efforts would be on the right track. You get out of bed, knowing what your next move is - all day every week, all year round.
"If you leave exercise and eat healthy at random, it will not happen," says Milton Stokes, Rd, MPH, Nutritionist head for St. Barnabas in New York. "You're responsible for you. Use your personal digital assistant to set your day - gym time, dinner. Do these pre-meditated things - then it's not like a surprise, you have an extra hour, you should go to the gym or watch TV. If you do not plan, you will not do it. "
Weight Loss Plan For 30 Days - Plan Your Day to Lose Weight
The planning helps you build new habits, says Barbara J. Rolls, PhD, Guthrie chair in Nutrition at Pennsylvania State University Pittsburgh and volumetric weight control plan. "Without planning, you will always be struggling - trying to figure out how to eat what you should. You will end up eating things you do not want to eat. Eating will always feel always working." / p>
In fact, planning involves discipline - and this is a fundamental feature that is evident among the "successful losers" that belong to the national weight control registry. They maintained a weight loss of 30 pounds for at least a year - and many have lost much more and kept it for much longer.
"It's very difficult to lose weight and keep it off - and people who are successful must have discipline," says James O. Hill, PhD, co-founder of the registration and director of the Human Nutrition Center At the Center for Health Sciences of the University of Colorado. "People who are more successful plan their day to ensure that they maintain their food plan and get regular physical activity. It takes effort to be successful in long-term weight management."
First, take note of every bite of food you have during the day. Do not forget to run through the supermarket - all those tasty samples you could not miss. "A food diary is the best thing you can do," says Gary Foster, PhD, clinical director of the weight program and eating disorders at the Medicine School of the University of Pennsylvania. "You become more aware of what you are doing. This helps you to monitor and make corrections in the middle course."
dietics call food diary. But in fact, it is research for your action plan, it explains. You will see where you need improvement. "Plans work best than Platitudes," Foster account WebMD. "Instead of" I'll exercise more, "do," I'm going to walk tomorrow morning at 7 in the morning. ""
Keep it simple. Journals do not need to be intensive labor, he says. Focus on your high-risk slots when you are more likely to get out of the course. Example: You know you eat trash at night, or that you snack after 3 o'clock, or between lunch and dinner. Just keep the notes during this period of time. You will quickly see troublesome habits: banana split vs banana, all vs. walnut container. a handful.
Shop wisely. A well-stocked refrigerator and pantry can make it easier to get a healthy snack or prepare delicious meals that are also good for you. Keep the basics like these in hand: low milk and yogurt, eggs, peanut butter, a variety of fresh fruits (include berries and grapes) and vegetables (include carrots and celery), soy, garlic, whole grain mass / bread Fish and high fiber cereals.
Plan healthy treats. Cheese or low-fat yogurt, hummus with vegetables, and fresh fruits are excellent options. Keep them at home; Take them to the office. This will help you eat the right foods when you are starving - especially in the late afternoon, during travel time - and when you finally get home at night.
Do it yourself. These are great healthy preparation and healthy meals that will keep you satisfied and help you control your weight:
- Make a dry-fruit and nut mix for snacking emergency. (Be cautious of granola, since it usually has a lot of sugar, says stokes.) Packing small amounts in a small plastic bag - great for the car or office.
- Cook a large pot of homemade vegetable soup, which can be frozen for various lunches or dinners.
- Try Smoothies - Mix yogurt and low-fat fruits - for a meal of Grab-and-go.
- Mix large salads or a spring mass with many vegetables and whole wheat mass. Prepare large amounts so you can have a moderate help for dinner and then have leftovers for lunch the next day.
Buy healthy frozen entries. "These really have improved," says Rolls. "They have more whole grains in them now, and they seem to be getting tastier. If I'm traveling and I can not get to the grocery store, I'm sure I have frozen entrances in hand."
Do not limit yourself. All right to eat breakfast food for snacks, lunch or dinner. "You can eat a cooked egg or cereal anytime, not just breakfast," advises stokes.
First, talk to your doctor - especially if you are overweight or are at high risk of heart disease, Advised Thompson. Your doctor may suggest that you ask a fitness trainer to develop a training plan that best suits your needs.
Analyze your morning hours. "You will find that long free time there," says Gerald Endress, ACSM, Fitness director of Duke Diet
Set your program. Decide what works best for you, like 8 in the morning, on Monday, Wednesday and Friday. "You do not let anything interfere with this," says Thompson. "That does not mean once a month, something arises, you can not exercise. All right. That's when you're making excuses three, four, five days in a row - that's a problem. It has to be the highest priority because it is Your health. "
Know your options. What kind of exercise - or physical activity - will you get you out of bed in the morning? A Yoga video, walking, a training session in YMCA? Find out what will motivate you.
Face locks. Is inertia a problem for you in the morning? "When the alarm clock sounds, it's easy to hit the snooze button," says Bryant. A training friend can provide motivation. "If you know someone's waiting for you, counting on you, you go. Once you're going, you're glad you're. Once you go through that inertia, you're glad you've done training."
Do not think about it as "early". It's a matter of mindset, says Foster. Set the alarm 30 minutes early should not be negative in your day. Give a positive spin. "Stop thinking about it how to get up early. Your day starts when the alarm goes out. That's how you should think about it."
Remember. Place yellow sticky notes in the refrigerator or on the computer - like "Skirts the four bus stop early - sec., Wed., fri."
Reward yourself. "Establish a goal for your workouts - daily, weekly, monthly goals," Bryant advises. "When you did these exercises, you held these goals, pat on your back." He suggests exiting and buying a favorite DVD or CD, or even get himself that you wanted! "Rewards help keep you motivated," says Foster.
"Planning helps to overcome the unpredictability of daily life," says Foster. "To have any plan, even if it is a bad or ineffective plan, it increases your confidence in accomplishing the task in hand. Just the fact that you have thought of this means it will have some effect."
