It’s that time of year when you pull out your t-shirts and shorts, only to find that your bad excuses and winter eating habits have lead to putting on a couple of extra kilograms.
There is no secret to losing weight. It is simply just a matter of energy in (your nutrition) versus energy out (activities and movement you do).
Follow these 5 tips and you will be on track to feeling healthy again and losing the winter body-fat.
1. Make a plan. Anything worth doing is worth doing well. You would never get on a plane if the pilot did not know where he was going – would you? You have probably heard the saying “If you fail to plan, you plan to fail.” Write down how much time everyday that you will spend investing in your health and you will benefit from the increased mental focus. Be specific about what you can do, what you like to do and what you have access to. Identify all of your excuses from the past like it’s too cold, I’m too tired, or it’s too hard.
2. Got 10 minutes? It may be hard to believe but even a 10-minute workout can make a difference. A study several years ago at Stanford University asked 18 middle-aged novice exercises to run for just 10 minutes per workout 15 times a week for 8 weeks. The men boosted their VO2 (the maximum amount of oxygen your muscles can use) by 8%, increased endurance by 12%, lowered heart rate by 6% and lost 4 pounds of body fat. So if you have 10 minutes, go for it. Make appointments with yourself to go for a brisk walk around the block or up a couple of flights of stairs. Not only will this benefit you fitness it will also give your brain a chance to think as you walk. Get a hands free on your mobile or head set for your office phone so it allows you to walk and move around while you talk through the day.
3. Take a look at your portion sizes when you eat. A portion size is the size of the palm of your hand. Aim for 1 serve of protein (meats, dairy, eggs) 1 serve of carbohydrate (fruit, bread, pasta, rice) at every meal. Also include a minimum of 2 serves of vegetables 2 times per day. 4. If your office is near a gym or park, always keep a change of clothes with you and a towel so you don’t have any excuses for not being ready. Wear a pedometer attached to your belt or pants. This way you can monitor your progression towards 10, 000 steps every day. Look for opportunities to move more throughout the day. You will be surprised on how every little step can add up.
5. Communicate with the people in your life, your work colleagues, friends and family about what you are up to. Most people will be supportive of your new healthy choices because it will mean more energy and better productivity. By letting others know, they too can support you on your journey to a healthier you or you may just inspire them to join you.
Copyright Healthy executives©
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