Don't roll your eyes or curse me after reading the title. Trust me, I battle weight just like the majority of women. However, I am honest with myself. I know why. It's not a mystery. I am no victim. The answer to weight loss and maintenance boils down to eating less and moving more.
Yes, life and all its responsibilities make it easy to pack on pounds. The change in hormones, child bearing, work schedules, raising children, and all that comes with age have made staying “fit” a challenge, but not impossible.
At this stage in our lives, our goal should not be “high school skinny” because we live grown women lives. There is, however, this sweet and obtainable size that fits our lifestyle, our health needs and our personal "feel good about myself" meter .
Our goal should be to live in our best bodies. That “best body” will depend on your age, lifestyle, health, and personal goals. There are countless diets, programs, gyms, and trainers that you can select to get started. Whatever you choose, these 5 tips should be incorporated into any health lifestyle option you choose.
Say “No” more than you say “Yes”. - Extra food will always be available. The donuts your coworker brings to work to celebrate Friday. The extra French fries at the bottom of your child’s happy meal box. Or any number of countless and unaccounted for calories. Say “no” to them because they add up. Use calorie tracking apps such as My Fitness Pal to track ALL calories.
Say “Yes” more than you say “No”. - Extra activity will always be available. The next time your daughter says “Mom, let’s just park back here.” Don’t respond by saying, “Nah, let's drive around one more time to see if we can get anything closer.” Or when a coworkers says “This elevator is really slow today. Let's take the stairs”. Don’t say “Girl, you must be crazy. That’s 4 flights of stairs”. Be aware of opportunities to take extra steps and burn more calories. They add up. Use a Fit Bit or other physical activity tracking devices to make a daily competition with yourself.
Don't drink your calories. - Sodas and fruit juices are tasty but costly. One 20 ounce Dr. Pepper (250 calories) is the caloric equivalent of a chicken soft taco or six turkey meatballs. I don’t know about you, but I would rather eat my calories. As a general rule, my drink options account for no more than 10% of my total daily caloric intake. Here is a great article that gives you great options for healthier and lower calorie drink alternatives: https://www.everydayhealth.com/photogallery/soda-alternatives.aspx
Moderation not deprivation. Some days you may want a strawberry shake with caramel and whip cream on top. Other days the blinking “Hot Now” sign at Krispy Kreme will put you under hypnosis and lure you to the drive through. That's fine. Treat yourself. Just make sure your “cheat days” are the exception and not the norm.
Every Day Do Something. Some days you would rather veg out on the couch and watch Netflix instead of working out. That’s ok, don’t beat yourself up. Just hit it harder the next day. A good rule of thumb is 4-for-40. Make it your goal to do at least 40 minutes of physical activity at least 4 days a week. Just make sure on the days you don’t work out, you lower your caloric intake. Every day do something towards your fitness goals.
Sis, it ain't easy, but it is pretty simple. You got this.