To lose weight you have to cut calories. Burn more than you eat. So much easier said than done, right? Nutrition is the most important part of a fitness program and also probably the hardest. The whole process can seem a little daunting but I’ve put together a list of five easy things you can start doing right now that will save you tons of calories every day!
5 ways to cut calories:
1. Drink water: Replacing other beverages through the day with water can save big time! Swap out all sodas, teas, and other sugary drinks with water and see how you feel in a week! Fancy up your water with this recipe!
2. Don’t eat the kid food: No more eating the left overs off of the kids plate. No more finishing their crusts. Nadda. How many calories each day go to snacking on toddler left overs?
3. Write it down: Use My Fitness Pal, a FitBook, or just a regular inexpensive spiral notebook. Write down and track every single thing you put in your mouth. It may sound excessive but most of the time you don’t realize how much you are really snacking through out the day. Writing it down will show you your full food intake. And also, knowing you have to write it down will help keep you accountable!
4. Measure condiments: Keep a set of measuring spoons and cups handy. Measure out your dips, sauces, and dressings. You’re probably using a lot more than the serving size suggests!
5. Slow down! This is hard to do once you reach hangry status so try to eat before you cross that line! Chew slowly. Set your fork or food down between bites while you take time to chew and swallow. This will give your stomach/brain a chance to realize what’s going on and let you know when you’re full. That way you don’t stuff your face at top speed and then feel terrible 10 minutes later.
Hey, Fit Friends! Happy Fit Friday! If you’re part of the free Facebook Fit Friends group then you’ve been following along with our January challenge. It’s Friday, TGIF! Time for a new workout. This week is a slightly modified FitCamp workout that I love and have been doing the last couple weeks. It will get your heart rate up, sweat pouring, and muscles burning. It’s a keeper.
Fit Friday Circuit Workout:
Complete 4 rounds of this workout! After each round rest for 1-2 minutes. Don’t wait too long but make sure you catch your breath and grab some water between. Spiderman Planks and Bicycle Crunches can be done at 10 or 20 total, or per side depending on your level. Also, Lunge Kicks should be done 10 on one side, then 10 on the other. Feet Circles, 10 circles in each direction.
If you have questions on any of this leave a comment or join the Fit Friends group on Facebook and we will discuss it there!
Remember, before starting a workout make sure you warm up with some dynamic movements (no static/holding it still stretches) Move around, get that heart rate up while warming up the muscles!
Are you a resolutioner? I hate New Year’s resolutions. Something about making resolutions just makes it hard to stick to. They’re notorious for being fails. GOALS though…I love me some New Year’s goals! I love all goals actually. I also love Mondays, new months, fresh starts…what better fresh start is there than a New YEAR? While I’m on the goal setting high I wanted to go over some ways that you can stick with your New Year’s goals and make the best out of your 2017.
Sticking with New Year’s Goals:
WRITE THEM DOWN. This is so big. You can think all day about what you want to do but until you take pen to paper and write it down it doesn’t mean as much. Write your goals down. Use a planner, use post its, make a poster! Hang it up and show them off. Keep your goals somewhere where you will see them every day. Don’t lose them. Don’t forget them. Keep reminding yourself what you are working toward.
TELL PEOPLE! Take writing them down one step further and tell people your goals! Grab a buddy to keep you accountable. Joint the FitFriends community! Blog about your goals. Tell your friends and family. The more people that know, the more willing you’ll be to work for them.
BREAK THEM DOWN. Once you come up with your goals, break them down. Come up with smaller, short term goals that will ultimately help you reach the big ones.
START SMALL. Small changes a little at a time that you build on will make sticking with the goals more likely to happen. If you go big all at once it’s easy to get overwhelmed and give up. A lot of little changes add up to BIG change!
TRACK PROGRESS. Keeping track of your progress will help you stay motivated. Looking back at where you started and how far you’ve come will keep you in the game!
HAVE PATIENCE. Keep working. The changes will come if you work for them. It wont happen over night but it will happen. Don’t give up.
HAVE FUN! Find new and exciting ways to meet your New Year’s goals. The less it feels like work the more you’ll want to do it! Find something that makes you want to get up each morning and work for it.