No weekend splurge

How do we avoid wasting everything healthy we did during the week when the weekend comes?

Some of the main problems we face on the weekends are eating out and not wanting to exercise. Well, I think the answer is seeing the problem and being conscious about it.

For some reason we think weekend calories don't count. I hate to be the bear of bad news, my friends; they DO. Many people consume 500 or more calories a day during the weekend. (I found this in a study but I can't find the link) The main problem you ask? We trade in the healthy breakfast, oatmeal, fruit, etc, we ate all week for pancakes eggs and bacon. Another culprit is the alcohol we drink on the weekends. My suggestions is just having one drink, not five.

I am not saying don't treat yourself to something on the weekend. I am saying to limit it though. Don't do it everyday just because "it's the weekend."

I hope everyone has a good week, and keep up the good work. I will post some of the health benefits of eating healthy soon.

Not So Easy Dieting Tips

So, people let's get real. We can't lose all the unwanted pounds by exercise alone. Dieting, or as I call it, healthy eating, has a huge impact on your weight loss success. If we exercise and then eat/drink all of the calories we just burnt, well, we won't lose any weight.

Let's just look at the big picture of healthy eating right now. First, don't eat unless you are hungry. This is hard because we as humans emotionally eat. We eat when we are bored. We eat when we are sad. When something great happens, what better way to celebrate than with a piece of cake? Hmm... sounds like a lose/lose situations.

Here are some starting tips.

1. Drink more water. It keeps you full, and many times when you think you are hungry your body is just thirsty. If you drink a cup of water and wait a few minutes before you eat, I bet you aren't as hungry as you thought you were.

2. Control the portions. Do we really need the whole sandwich, or is our stomach full after just half? Think about it, a lot of times we eat just because it is there. If you get fast food (which should be kept to a minimum-like NEVER) order a small.

3. Don't snack. So many extra calories get consumed by that handful of this you had earlier, and then the handful of that you grab as you pass a desk at work with candy on it. When you are desperate for a snack though, eat a piece of fruit or a handful of almonds (not a cupful) - they are fattening, but a handful will keep you full.

The problem is healthy food isn't always (or hardly ever) available to eat. That means plans ahead! How? Bring your snacks with you. Bring something easy, and not hard to prepare. For example: a banana, a bag of blueberries, or what about strawberries. You could even snack on pita chips with hummus. Just remember portion control is a HUGE part of eating healthy.

Alrighty, that's what I have for now, but later, I will get into more detail of what kinds of food to actually eat vs the ones that should be avoided.

SEXY BACK

So I see a lot of people are starting the #sexyback11 campaign started by Grant Jenkins and his friend Carlos. If you don't know what this is, it is a a group of people that want to support each other to lose the extra pounds that don't seem to go away. For some that means cutting out the sweets, and for others that means lacing up the shoes and heading for a jog. Some may have 10 to lose, others may have 100. Who knows, all I know is we are all in this together.

I think this a great thing being done, but I think the biggest challenge for all of us is where to begin. Anyone wanting to make a lifestyle change (and yes I said lifestyle change NOT diet) needs a little nudge in the right direction to get started. Everyone wants to eat healthier and exercise more but it can all seem overwhelming if you don't have a plan.

So today let's go over a few exercise pointers:

1. Set realistic goals

For example, if you want to become a runner signing up for a half marathon in 3 months when you can barely walk a mile is unrealistic. Signing up for a 5k on the other hand is realistic. Therefore, since the goal is obtainable it is more likely it will get accomplished (esp with a support group). And for all of y'all out there interested in a free Couch to 5k program here in Nashville, here is the link. Seriously, this is what started my transformation.

2. Have friends to go with

I can't emphasize this enough, friends are the best motivation to go. Think about it, if you set a time and a place to go with a friend you are more likely to go. If you try to exercise by yourself (or in my case at least), it gets put off until it is too late and other things are planned.

3. Most importantly: Do something you enjoy

If you hate to run, don't run. You will give up in a week. Find some exercises you enjoy and get to moving 4-6 times a week. Nashville has so many options of ways to get exercise. There are trails to hike on, greenways to bike on, and plenty of places to run. There are also many local groups for specific interest (google can help).

If we all stay committed to this and a few less sweets, I guarantee we will bring sexy back this summer.