If there's one question us girls always want an answer to it's how do I loose weight fast and without too much effort? I am pleased to say after 20 years of research and evaluation and trial and error I have the answer.....
There is no quick fix! There is only one sure fire way to achieve a toned, healthy and strong body. Eat less exercise more. Sounds simple but putting it into practice is the tricky part. However take it from someone who has tried everything from the 500 calories a day diet to Atkins that eating healthy clean food and regular exercise is the only way to loose the weight and keep it off.
Along the way I got some valuable lessons:
1. Enjoy exercise - it does not help taking up an exercise plan that you cant stand, you might go great guns in the beginning but a month down the line you will be finding excuses as to why you cant go. So try out lots of different exercise programs, so many gyms and clubs offer a free trial class and with the wealth of options out there I am sure you will find something that tickles your fancy.
2. Eat small regular meals - I was famous for skipping meals or having a shake in place of a meal. Again this is not maintainable. Our bodies were made to be at their best with sufficient clean fuel so if you are not giving it this how can you perform at your best. The key here is to try and eat five small meals a day (meals that fit on a side plate). Fill it with vegetables and some protein. Remember guys in the cave man times we were hunting and gathering and able to catch our own food which I can assume takes energy and strength which they managed to do without shoving a doughnut down their throat.
3. Sugar makes us fat - When I started looking into just how much sugar is in our food I was shocked, sauces and other processed food literally had more sugar in than chocolate. Stick to the isle's in the grocery stores where you find the fresh fruit, vegetables and meat. Stay away from items that literally can stay on the shelve for 10 years, not only do they have large sugar contents but they have a host of chemicals in that our bodies were just not designed to handle.
4. Have active rest days - All the people I researched with fit bodies not only have a regular workout schedule but they are active on their rest days. We live in a beautiful country with great weather so get out and take the bike ride with the kids, walk the dog or go for a hike. Getting in touch with nature is also a great way to meditate and self reflect.
5. Set goals - Make sure you know what you are working towards, do you want to just tone up, loss 10kg or run 5km in less than 30 minutes. Once you know what goal you are working towards you will be able to set mini goals and remember to make sure that your goals are measurable. So lets take run 5km's in 30 minutes - here you would set a time frame that you would like to achieve this and then each week or day you would have mini goals to keep improving to reach the final goal.
6. The scale lies - I used to be a scale fanatic every morning I would jump on the scale and be disappointed. Now I don't say that the scale has no place in your bathroom but it should not be your only measuring tool. Remember muscle is heavier than fat so whilst you are building that muscle you might stay the same or even gain weight. The best way to mark progress is a body fat percentage test which most fitness professionals offer as a service.
7. Be consistent - You have to aim to get it right 80% of the time. Find that exercise program you will stick with, eat a healthy balanced diet and stay active. Twelve week challenges are great to get you started but if you don't stay consistent you will go right back to where you started. Remember when you do something for 21 days it becomes a habit!
8. You can achieve what your mind perceives - don't let people put obstacles in you way and tell you, you cant achieve something there are plenty of hot toned bodies of women in their 40's, 50's and right up to their 80's. So be the best you can be!
9. Be a celebrity - Now I know we cant all be famous but the one thing they do right is they consult with a lot or professionals to achieve their goals. Most of us are not experts in diet and exercise so consult with people who can help put you on the right track. Now I know this comes at a price but normally a once of consultation is between R250 and R500 and do you feel your health and well being is not worth this? Besides think of the money you will save from not going to the doctor when you are healthy.
10. Start now - this is the most important lesson, stop putting off today till tomorrow. You deserve to be the best version of you why wait till Monday to do that?
I hope my lessons help you on your path to health and well being I would love to get your feedback on some of the things that have worked for you and where you are at in your journey!
