How is everyone doing? Is your weight loss on track? If you’re losing a pound a week, yay you. Feel free to add this week’s steps, or just keep doing what you’re doing, because it’s obviously working for you.
If you haven’t dropped at least 4 pounds, then follow me. And don’t feel bad—I’ve lost just 1.5 lbs. It’s better than nothing, and I’d rather have those pounds off of me than on me. I tried on some of my conference clothes hanging in my closet and they’re still a bit tight.
So…it’s time to kick it up a notch.
Let’s review the steps we’ve taken so far:
1. Weigh yourself (and weigh in weekly)
2. Measure around your belly button (remeasure every 2 weeks)
3. Take a “before” picture
4. Keep a food journal and write down EVERYTHING you eat.
5. Drink 8-10 glasses of water each day
6. Break a sweat every day for at least 20 minutes.
1. Eat a balanced breakfast within an hour of waking up
2. Add one fruit and one veggie to what you’re already eating each day
3. Add some simple weight-training exercises 2-3x/week
1. Eat every 2-3 hours that you’re awake.
2. Stop eating when you’re satisfied, not full.
4. Add 5 minutes to your sweat time each day.
How many calories should you be eating? I start most of my clients out at 1500-1800 calories a day (or go with the calorie count suggested by your chosen app).
Step 2 -- Eat lean protein at every meal. Protein has many different forms, not just meat.
Some healthy options:
Lowfat cottage cheese
Greek yogurt (higher in protein than regular yogurt)
Nuts (including nut butters)
Soy products like tofu, soy milk, tempeh
Protein powder supplements
That’s it for this week. Counting calories alone will get that scale moving in the right direction. But following all of the other steps will have you feeling great, looking great, and losing fat not muscle.
Good luck. Let's all have a great week!
Rebecca J. Clark has 9 years experience as a personal fitness trainer and group exercise instructor. Her favorite class to teach is Turbokick because it's so much fun and it burns so many calories. When she's not working the day job, she's writing. You can learn more about Becky's writing on her website.