KEEPING IT REAL AND MAKING IT LAST
Can you maintain it?
Congratulations on making it to week two.
Before moving into the hints and tips for this week we should just review and reinforce the the first two vital steps of this life changing plan. The simple reason why these need to be re-inforced is that they are crucial steps in your pursuit of the optimal you.
To try and move forward without having these two steps well and truly in place is like trying to take off in a plane with no wings. Guess what the outcome there will be?!
The first vital step (the first wing) in the process is the psychological decision making and preparation. This includes the goal setting aspect which is covered in a great deal of detail.
The next part (the other wing) is the more practical preparation from a 'nuts and bolts' point of view, but also developing the attitude to 'Dance Until It Rains' as discussed in the Week One page.
Please go back over these two crucial areas, before moving on, if you haven't given them the time they deserve.
If you have been watching the 'Biggest Loser', you will have seen some incredible achievements in terms of weight loss over a relatively short period of time.
The participants have done an incredible job, some of them losing 70kg or more. They should be extremely proud of themselves for their goal setting, focus, determination and most definitely 'Dancing Until it Pours'! Their efforts and their results will inspire many people to change their lives in a similar way.
(This photos is courtesy of www.thebiggestloser.com.au)
What must be understood by us mere mortals is that these people were able to dedicate their time and effort exclusively to the achievement of these goals. They had personal trainers, food prepared for them, all the medical and motivational support they needed to help them achieve their incredible results. They didn't have to work and they didn't have all the outside distractions and negative influences that we all have everyday as we strive to achieve what most people never will.
Please understand this is not down playing the awesome achievements of these inspiring individuals. What it is doing is just reminding those of you who are going to attempt similar achievements to know that you will have to deal wiith the many obstacles that life will throw at you. It is vitally important to create and work with a plan that is realistic for you in your situation.
My main message this week is to BE REAL and stay there.
We are in the second week and still in the honeymoon period of the six week program. I am sure we are all motivated and wanting to get the job done as quickly as possible, but remember quick weight loss that doesn't last is not weight loss at all. It affects long term metabolism, energy but most of all self belief and self esteem.
In the first chapter of Eat Chocolate Drink Alcohol and be Lean & Healthy a very strong message to slow down is discussed. Many people try to lose weight that took years and years to get there all in the first month! They are then unable to maintain the hectic and unmaintainable schedule they have set themselves and then put it all back on. The goal should be to take the time to change your thinking and slowly change habits in a way that is enjoyable and maintainable.
"What is more important to you?
- Getting results quickly and sacrificing the way you feel, the food you enjoy and doing the things you love all for a look that you can’t maintain. Or
- Taking the time to re establish routines, habits and behaviours, feeling fantastic, enjoying eating, performing better in all aspects, achieving the look you want and increasing the quality of your life forever."
(From 'Eat Chocolate, Drink Alcohol and be Lean & Healthy' page 10)
Keeping it real and making it last means developing a plan that can be maintained. Whilst you are still in the early, motivated stage and you may feel like you can do more to get the job done quicker. It needs to be re-inforced again, if you set the standard too high and expect too much too soon you are setting yourself up for a fall.
So your plan should include an an attitude/mind plan , an eating strategy and an exercise regime that you have no doubt in your mind you can maintain. As you move along and establish these new habits then, and only then, would you look at taking the next step.
This is a progressive process, and you need to experience success early on in the picture. Make sure it is do-able and build on it as you go NOT right from the beginning.
Here is a sample plan that someone who is just starting out may use for the first few weeks of their lifetime change.
ATTITUDE/MIND PLAN
- Read and feel goals & reasons every morning (2 minutes)
- Read and feel goals & reasons every night (2 minutes)
- Look at pictures every day - feel the emotion of living it (2 minutes)
EATING STRATEGY
The following is a basic daily eating strategy/plan that could be followed. Obviously times & frequencies may vary. More in depth information can be found in Eat Chocolate, Drink Alcohol and be Lean & Healthy.
Eat within 10 minutes of getting up:
Breakfast ideas
- natural muesli, oats or other natural cereals with fresh fruit and natural yoghurt
- Grainy/rye/ soy & linseed toast with beans, avocado, tomato, egg, tuna, spinach etc.
- Breakfast smoothie with fruit, yoghurt, protein powder, fibre (bran etc.)
Snack ideas (eat every 2-3hours)
- Include protein with every snack
- protein bar, yoghurt, nuts, eggs, fruit (plus some protein), tuna on vitaweat etc.
Lunch ideas
- salad sandwiches (use bread as above)
- soups & casseroles
- Salads
- left overs from dinner - eg. stirfry's
Dinner ideas (keep this meal small)
- fish & salad and/or vegetables
- meat or chicken grille, bbq'ed, baked, stir fryed with salad or vegetables
- soups or casseroles
- omelettes
- lentils, beans etc
Everyday consider:
- Water - drink 1-2+ litres of purified water (look at www.espring.com)
- Coffee/tea - try to limit it to 2 cups per day (enjoy high quality coffee)
- Trying Herbal Tea - particularly green, high in disease preventing anti-oxidants
- Eating natural and fresh foods - as opposed to processed and synthetic foods (those in boxes, packets and bags)
- Eating certified organic food
- Supplementing with organic plant based food supplements (see www.nutriway.com.au)
- Indulging in moderation - enjoy a small amount of yoummy indulgence food or drink each day. Eat only high quality indulgence. Examples - Lindt Chocolate (70% cocoa), nice wines or beers, proper ice cream, cheese etc.
- About Indulgence - Enjoy it in moderation, don't feel guilty as it is part of a healthy eating plan, then get back to the plan.
EXERCISE REGIME
- Walk 8000-12000 steps every day (use pedometer) - walk up stairs instead of lift, park further away & walk, walk with your partner before work, in the evening or at lunchtime etc.
- In addition include one cardio session per week (30-60 minutes) - run, cycle, swim, boxing, tennis, basketball, rollerblade, stairs, rowing etc. Anything that gets your heart rate up - be creative!!
- In addition include one strength session per week (15-30 minutes) - join gym. get a personal trainer or just do some basic push ups, sit ups, squats etc. Please get some professional help here or email Andrew if you have any questions.
Described above is a starting out plan, modify it to suit your life. Make sure it is maintainable and then commit to it until it rains (until it is a habit). Then and only then increase your efforts and expectations.
ENJOY
Andrew would love to help you if you have any questions about setting up your mainatainable routine. Please fill in your details below:
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