There’s nothing wrong with going out for ice cream or fast food from time to time. As long as you have healthy habits overall, you’re fine.
Exercise should not be “punishment” for eating something. It should be something you enjoy (or at least tolerate), and that you can feel proud of accomplishing.
Ask your doctor: “I see a lot of people doing the vegetarian diet. Do you think this would work for me?” Inquire: “How much should I exercise each week if I want to lose weight by the summer?” For instance, if you want to be able to swim a certain distance by the summer, use this as a starting point for setting your goals. The goals you set should be specific and you should be able to measure your progress over time.
Buy healthy foods that you enjoy eating. Look for fruits, vegetables, and whole grains. The next time you feel hungry, reach for those. Don’t feel like you have to cut out an entire food group! You need carbs, protein, and fats to function—it’s all about getting the right ones in the right amounts. [8] X Expert Source Katie DunlopCertified Personal Trainer & Sports Nutritionist Expert Interview. 25 August 2021. Instead of eating in front of the television, try mindful eating. You may be consuming too much food because you are eating while “spaced out” instead of focusing on your food. Try to just eat and pay attention to the food, which may help you to eat less. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Stop eating late at night. Eating a lot right before bed tends to lead to weight gain. [10] X Research source Avoid skipping breakfast. If you skip breakfast, you may end up overeating at lunch. More importantly, you need to eat breakfast because your blood sugar levels are low in the morning, and blood sugar is necessary for your brain and muscles to function properly. Give yourself time to enjoy a relaxed and fulfilling breakfast. [11] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Cut back on sugar as best as you can. [12] X Expert Source Katie DunlopCertified Personal Trainer & Sports Nutritionist Expert Interview. 25 August 2021.
You can train yourself to notice when you are full by serving smaller portions and integrating a “check in” moment at each meal. Serve yourself a small portion. After eating your small portion, check in with your tummy and ask yourself whether you feel full. Give yourself five minutes for the check in before deciding whether or not to eat more food. If you feel full after the five minute wait, you don’t need to eat more.
Pay attention to cravings. What type of food are you craving? Salt? Fats? Greens? Identify the type of food that your body needs, and look for a reasonably healthy food that fits. Eat when you’re hungry. If it’s in between meals, try a healthy snack. Don’t eat food that you hate. Instead, go for a healthy food that you can enjoy. You absorb nutrients better when you like what you’re eating. [14] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source For example, if you like spinach but hate kale, then skip the kale and enjoy a spinach salad.
Be cautious about diets that cut out major food groups. These usually aren’t sustainable. [19] X Expert Source Katie DunlopCertified Personal Trainer & Sports Nutritionist Expert Interview. 25 August 2021. If you do make the change, consult a doctor first, and try to do it gradually.
Instead of focusing on getting ripped abdominal muscles, find a sport you like and join the local recreation league. Connect fitness to a hobby you enjoy. If you are a photographer, go for a walk with your camera and take pictures along the way. Instead of focusing on losing a certain amount of weight, find an activity you enjoy that involves exercise and devote time to this activity. If you enjoy walking in the park, spend more time walking in the park and worry less about the amount of weight you need to lose. [21] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
If your big goal is to be able to do 10 push-ups, start with just 1, then 2, then 5, and so on. If your big goal is to be able to bike for 2 hours straight, first work on biking for 30 minutes, then 45 minutes, et cetera. If your big goal is to squat 300 pounds, focus on the small goal of increasing your squat lift by five pounds every couple weeks. If your big goal is to lose fifty pounds, focus on the small goal of going for a run every other day and avoid checking your weight more frequently than once a month. Take time to reward yourself with a non-food-related prize once you reach your goal! For instance, you might buy yourself a sports bra after exercising consistently for 1 week. [24] X Expert Source Katie DunlopCertified Personal Trainer & Sports Nutritionist Expert Interview. 25 August 2021.
If you want to run a marathon and you are a beginner level runner, you will need around 22 weeks (almost half a year). If you don’t give yourself the proper training time, you may hurt yourself.
