I gave up filling my voids with partying and guys and attempted to fill them with church and God instead. Once I reflected on my past, I saw that when I had tried to fully give God control, I subconsciously kept some control for myself. This resulted in trading sex and booze for potlucks and pews. Any time you are making a change in your life, it is important to talk about it and let people know. We need help. We need accountability and encouragement. To get those things, we have to open up and talk.
Everyone has those conversations all the time. You have to have real heart-to-hearts with the ones you love. Tell them how desperate you are to lose this weight and how this weight is truly affecting your life physically, emotionally, and spiritually. Then, you will encounter two types of people. Once my friends realized the depths of the pain that my weight gain was causing me, they stepped up to battle and fought the fight beside me hand-in-hand. They refused to let me hold onto my weight because they refused to let me hold on to guilt, feelings of defeat, and a lack of self-control.
When I was weak, they were strong for me. Find these types of people and do everything you can to never lose them. These types of friends will help you be exactly who you want to be in every area of life. I hate to say this one, but until the culture changes, it has to be said. If you are serious about getting healthy and losing weight, it will be so hard at first.
You will crave mass amounts of all things delicious. The same goes for food. And tell people to shut up. You have to distance yourself from the influence of those friends for a while- not forever- but definitely until your body, self-control, and inner voice are much stronger. When I started losing weight, I had to avoid church potlucks and a lot of church events. I had felt spiritually defeated as well. Apps, technology, and the Internet can be just as useful as treadmills and workout plans.
For more info about how I used each of these, follow my blog and be on the lookout for a follow up post. If you want to get serious, drop the booze. It turns down your fat burners and makes this whole process take a lot longer. I have seen so many girls eat like birds, take diet pills, and run their butts off and never lose and keep off their excess weight.
Wanna know why? My advice, wait until you lose your weight and keep it off for a month or two. Then, go back to winding down with a glass of wine each night. This one took me a while to embrace. At first, I had a hard time incorporating healthy habits into my days. So instead of merging my daily tasks with my fitness, I kept them separate and barely slept. This is a terrible idea. Get your sleep!
If you try, your hormones will go crazy and your body will hate you and hold on to everything you eat. The amount of time you sleep, like everything, should be tweaked to fit your lifestyle and your needs. Pay attention to your body. If it does best on 9 hours of sleep- make it happen. If it does best with 7 hours of sleep, do that.
I personally prefer to be in bed 8 hours and asleep for around 7 of those hours. I could go on about this f.. Your ways of doing things have to fit your new, healthy schedule. This means, if you love to binge watch Netflix, you need to start doing exercises in your floor while you watch.
If you want to spend a lot time with your friends, make that happen at a fitness class or while walking around your neighborhood together. If you like to read, learn to read on the treadmill or start listening to audiobooks while you exercise. Whatever is happening in your life, whatever your schedule is, you can find time to take care of yourself by multitasking and merging activities.
Be thinking of things that you have to do or enjoy doing and how to tweak them and merge them with healthy practices. So be passionate, not obsessive, and get moving! You are commenting using your WordPress. You are commenting using your Google account. You are commenting using your Twitter account.
After detailing your goals, you may want to come up with a calorie limit for yourself each day. This can either help you lose weight or maintain your current healthy weight. Changing the amount of calories you eat each day can help you reach a variety of different weight goals. If you've decided you need or want to lose a little weight, aim to cut out about calories daily. This generally results in about a 1 pound weight loss each week or slightly more if you incorporate exercise.
You may want to consider using a food journal or journal app to help you count and track your daily caloric intake. This will allow you to see if your current calorie intake is needs to be adjusted to help you meet your goal either weight loss or weight maintenance.
Eat regular, consistent meals. It's important to eat regular, consistent meals throughout the day. Skipping meals or going too long between meals is not considered healthy and can lead to unwanted fluctuations in your weight. At a minimum, it's generally recommended to eat at least three meals daily; however, you may find it easier or more desirable to eat four to six smaller meals throughout the day. Start your day off on a good note by eating breakfast. Studies have shown that those who eat breakfast typically maintain a healthier weight.
It kickstarts your metabolism and gives you the energy to focus throughout the day.
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In addition to scheduling in regular meals, you may also want to schedule in the occasional snack. Snacks will help you transition from one meal to the next when there is longer than four to six hours between those meals. Eat a balanced diet.
A balanced diet will help support a healthy weight and healthy body. In addition, this type of eating pattern will provide you with all the essential nutrients it needs to function well each day. Each food group offers your body a wide range of nutrients. In addition, make sure you eat a large variety within each food group. Choose a variety of protein sources and different colors of fruits and vegetables.
Eat plenty of fruits and vegetables. These foods should make up a rather large part of your diet. Both of these food groups provide some of the most nutritious and nutrient-dense foods you can eat. Fruits and vegetables are widely known as "healthy food. Most nutrition professionals recommended eating five to nine servings daily or making half of all your meals and snacks a fruit or a vegetable. Go for whole grains over refined grains. Together, these parts of the grain offer you more fiber, protein and B vitamins. Refined grains are those that are highly processed, are lower in fiber and other essential nutrients.
Examples include: white rice, white bread or pearled barley. Choose lean proteins. Protein is an essential nutrient to a nutritious diet. Protein provides the building blocks for your body to do a variety of essential functions each day. Protein is important for providing structure and support for cells, binding and carrying molecules throughout the body, and providing the building blocks for bones, muscles, hair and organs. Choose lean protein sources when possible.
They are lower in fat and calories and can help support a nutritious diet and healthy weight. Include healthy fats daily. Although a high fat diet isn't considered healthy, some dietary fat is essential for a well-balanced and nutritious diet. Dietary fat plays a variety of roles in your body including: aiding in vitamin and mineral absorption, provide energy to your body, helps provide insulation and supports healthy skin and hair.
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Choose omega-3 fats or monounsaturated fats instead of trans-fats and saturated fats. Include one to two servings of these each day. They're typically found in processed foods like candies or pastries. Don't drink your calories. Beverages that are high in calories and sugar can lead to weight gain which can have a negative effect on your health. Aim for at least eight glasses of hydrating fluids each day. You may need up to 13 glasses of water daily depending on your age, gender and activity level. These are the best for maintaining your hydration status. Although both contain some worthwhile nutrition, they still count towards "liquid calories.
Avoid highly processed foods. Boxed or processed foods are generally considered not very nutritious. There is a large variety of processed foods that include both nutritious items and unhealthy choices. Processed foods even include those that have gone through very minor changes to be ready for consumption. Minimize highly processed foods that have added sugars or fat, or are high in fat and calories. Limit items like frozen TV dinners, sweets and pastries, crackers, chips, pretzels, processed meals and canned meals. If you currently rely heavily on highly processed foods, begin swapping these with more whole, unprocessed foods.
Consider cooking more at home and making some foods from scratch instead of buying them pre-made. Aim to get more than two hours per week of exercise. Cardiovascular or aerobic exercise is an essential component to a healthy lifestyle. Include at least two to three hours weekly to help you maintain good health. A gradual increase gets the best results, since it gives your body the time to adapt and make progress. It also may help you prevent injury or overuse pains. Add in strength training. Cardio offers your body a variety of health benefits; however, when combined with regular and consistent strength training, you'll see even more health benefits.
Strength training is great to help improve bone density, decrease your risk for osteoporosis, increase or maintain lean muscle mass and increase your metabolism.
Try lifting weights or using weight machines, doing isometric exercises like push-ups or crunches , or doing classes like yoga or pilates. Move more during the day. There have been a variety of studies that show those who move more throughout the day or have a high level of lifestyle activity may see similar benefits to those who only do planned or structured physical activity like going for a 30 minute jog. For example, walking up the stairs to your apartment, doing the laundry or raking the leaves all count as lifestyle activity These types of activities do not necessarily burn a lot of calories or provide the immediate health benefits of structured activity; however, as they accumulate throughout the day, they do make a difference for your health.
Walking around the house, to work, college or school, or to get to other places, such as a friend's house. Do more household chores like gardening, mowing the lawn or raking leaves. Take the stairs more often. Get adequate rest. Outside of diet and activity, there are a few other things that will support your goal of being healthier and maintaining an appropriate weight.
Getting adequate sleep each night is a very important part of your goal. Those who don't sleep enough or do not sleep well are at increased risk for obesity, diabetes, high blood pressure and heart disease. In addition when you don't sleep well it's difficult to focus and concentrate during the day and have increased sensations of hunger and craving for higher carb foods.
It's not safe to go too long without sufficient or restorative sleep. Manage stress. Like sleep, stress also plays an important role in your health.
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When stress is not managed or not managed well, you may experience negative health effects. One common effect of stress is weight gain. Your body secretes more cortisol a stress hormone which makes you hungrier and makes it more difficult to lose weight. Try: talking to a friend or family member, listen to music, meditate, read a good book or magazine or take a short walk.
If you're having difficulty managing stress on your own, consider seeking professional help.
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Many mental health professionals and coaches can give you the guidance and tools you need to manage the stress in your life more appropriately. Quit smoking and minimize alcohol. Both smoking and excessive alcohol consumption have been shown to have a large quantity of serious side effects on your health. Both should be eliminated if you want to be healthier and maintain a healthy weight. Smoking or use of any tobacco products has been associated with a variety of negative side effects including: lung disease and cancer, heart disease, stroke, cancer of many other organ systems, decreased immune function, decreased fertility, increased risk mouth and gum diseases and increased risk for rheumatoid arthritis.
Limit alcohol to one serving or less daily for women and two servings or less daily for men. How can I be healthy when everyone around me eats junk food and I feel like I should join them? Yes No. Not Helpful 0 Helpful Bring a healthy snack and bagged lunch from home. Get plenty of exercise during recess, if you have one. Not Helpful 2 Helpful All you really have to do is run and play outside as much as you can, eat your veggies, and avoid junk food and soda. If you want more opportunities for exercise, you can consider trying out for sports teams.
Make sure you talk to your parents and have them talk to your doctor about any changes you want to make to your diet or exercise. Not Helpful 8 Helpful I am 13 and am 5'4 at a weight of My weight has been rapidly increasing and I'm not sure why.