1. PLAN, PLAN, PLAN.
Don’t wing it.
If you fail to plan, you plan to fail. Results are what you want so you
must map out the very steps that lead to these results. No amount of
wishing, hoping or praying can make up for the lack of a plan.
Planning is most important FIRST STEP you can take for doing so
allows you to create the road map for your success - for fast and the
2. GET RID OF THE SCALE
I would have given up if I was weighing myself every day! That is what
sabotaged me in the past.
The scale is just a number - NOT your Value or self worth. At the start
of a true fat loss plan, the scale cannot measure the amount of fat lost
as you gain lean muscle. Best to stay off the scale and use your
Clothes - especially your skinny jeans - to see and appreciate the loss
of inches as you reshape your body.
3. Social support is crucial.
If you don’t have someone to cheer you on, it’s going to be one hundred
times harder than it needs to be. If I didn’t have this support there is no
way I would have finished.
This is more than just Losing Fat - this is changing the way you take
care of you - the way you live….and there is NO reason why you should
have to do this on your own. Sometimes its super helpful to have someone
to ask…”Is this what is supposed to be happening?” or advice on how to
overcome the every day obstacles.
4. Keep a DETAILED journal
And Be Honest - no sense fooling yourself.
Writing it down helps you identify your current habits so you are aware of
what changes need to take place in order to get results. Guessing or committing
habits to memory will only end up as another excuse.
Plus, not only will this provide you with a running record of what is working
and what is not - it becomes an additional level of accountability - making
you think twice about your choices - especially if you keep an journal online
where others will read what you post!
5. Think Positive
Some days are harder than others; when you have a bad day, forgive
yourself for the mistakes you made and move on. No one is perfect - and
no one NEEDS to be in order to get results. This is more of a matter of knowing
what to do when the going gets tough so you do not flounder and get off track.
Plain and simple - Consistency= Results.
You must take action each and every day and follow through. The habits and
tasks needed to successfully achieve fat loss are things that ANYONE can
do ~ it’s just that the successful person does them CONSISTENTLY.
7. Keep only supportive food on hand.
Restock your kitchen with foods that support fat loss and increased energy
and make sure you eat enough of it. Your environment supports your habits.
8. Be teachable
Don’t ever think you know it all or know better. Be open to try a new approach …
especially when it’s a strategy all the successful FYMs are doing!
9. Look for inspiration wherever possible
Be an inspiration magnet! Reach out to your support system, get encouragement
when needed, give it every chance you get, look for quotes, create vision boards,
make a goals list of things that really get you excited and read it often.
10. Take it day by day
This is a journey….not a destination. Enjoy the process!
12 weeks may seem like a long time but it totally flies! Take it one day at a time
and you will be victorious in making it to the finish line of yet another goal!
*taken from www.fityummymummy.com April 13th, 2011 Newsletter
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Use your hands when you eat! Each finger represents what you should have during each meal, bigger the finger more of it you should have with your meal.
- Thumb – Water
- Pointer – Lean Protein Source
- Middle (biggest, therefore make majority of meal) – Fruits or Vegetables
- Ring – Carbohydrate Source
- Pinky (smallest, therefore only small amount) – Fat Source
- The size of your fist represents how big each one of your Lean Protein Source and Carbohydrate Source should be.
Always eat Breakfast! At least something small.
Eat Every 3 hours, even if it just handful of peanuts. Longer you go without eating past 2.5 hours, more likely your body will not burn fat, and will save calories when finally eat as fat.
Last meal should be 2 hours before bedtime, if a snack is necessary, it is something small and not sugary!
Think of Meals in Five Parts: Start with this idea, and everything else will fall into place
- Necessary for tissue growth, repair, and maintenance.
- Increases fat metabolism, promotes a sense of fullness, and stimulates mental & physical awareness.
- Used for energy if your diet is not supplying enough carbohydrates for energy.
- Examples are Beef, Venison, Chicken, Fish, Turkey, Cottage Cheese, Milk, Eggs, and Whey.
b. Complex Carbohydrates
- Gives muscles immediate energy without causing a large increase in fat storage.
- Steady rise in insulin, rather than big jumps, leading to decreased fat storage.
- 100% Whole Wheat/Grain Bread and Pasta, Sweet Potatoes, Oats, Quinoa, Wild Rice, Granola.
- Increases sense of fullness, increases production of muscle building and fat burning hormones.
- Fats are the primary source of energy during light physical activity and rest.
- Olives, Olive Oil, Canola Oil, Avocados (Guacamole), Nuts, Natural Peanut Butter, a single Egg Yolk, a single slice of Cheese.
d. Fruit or Vegetable
- Provides minerals and vitamins that regulate the chemical reactions within your body.
- Provides anti-oxidants that speeds up and enhances the recovery process.
- Increases overall energy, body temperature regulation, and increase fat metabolism (breaks down fat).
- Small losses in fluid levels have drastic negative influences on performance.
- Drink at least eight 8-ounce glasses per day.