7 Steps to achieve your Nutrition & Weight loss Goals

Oh hi there. I’m totally not one for pretending the struggle is simple, but I do believe in breaking things down into tasty, tasty bite-size chunks to make it easier.

Want to live a healthier life but don’t think you’re disciplined enough to stick to a plan to achieve that goal? Don’t worry Poppet! Self-discipline can be learned…

Even the smallest actions are steps in the right direction

Formulate a ‘mission statement’
Ask yourself what you want to accomplish with your eating, overall health and body. Is it to get your pre-baby body back or just tighten up a little? The answers will help you formulate your mission statement. One example might be: “My goal is to reach a healthy weight and feel more confident with my body.”

Develop role models
One excellent strategy for learning how to reach your weight loss goals is to model your behaviour after a successful achiever — someone you know who now has a healthier life, or an athlete with impressive work and training ethic . While you don’t have to follow that person’s exact goals and philosophy, you can match certain elements of their strategy for success that make sense for you and your diet.

Develop an action plan
First, identify and isolate any unhealthy behaviours that keep you from reaching your weight loss goal, then ask yourself how you would act if you had already reached your ideal weight. For example, if you normally stay at the office later than everyone else, you’re probably too tired to go to the gym when you finally do leave. So think about how you might leave the office earlier, in time to get to that 6pm class. Are there meetings you can get out of? Is there work you can delegate? Or can you motivate yourself to exercise at lunch instead?

Visualise your goals
Self-disciplined people form images of themselves achieving their goal. As dumb as it sounds, visualising the new healthy you helps the brain convert images into reality. If weight loss is your goal, imagine yourself looking and feeling fantastic in your new wardrobe or looking your best and being comfortable and relaxed at the beach — you’ll find it much easier to stick to a healthy diet and exercise plan with this image in mind.

Search for pleasure as you pursue your goal
Many people find delight, excitement and intense involvement in working towards a healthy goal. Even if the idea of the diet  changes and exercise needed to achieve your goal may not seem instantly gratifying, the overall feeling of accomplishment will be well worth it in the end, so hang in there. Don’t stress about any occasional diet slip ups or if it feels like you’re not changing at all at first – it takes time to reach a goal.

Section up your life
People who achieve weight loss goals have a remarkable capacity to divide up the differing spheres of their lives to stay focused on what they are doing at the moment. You can make continual improvements to your food choices and healthy meal options, for instance, while other aspects of your goal — like stress reduction — may require other strategies. Set aside some time to think about how your can take control of your life and implement these improvements.

Stop making excuses
If you want to reach your goal, concentrate your energies on healthy accomplishments and successes rather than on concocting reasons for what you haven’t done. To avoid this behaviour, write down all the reasons why you are unable to achieve your goal, like all your excuses not to exercise then write down ways you might overcome them. So what if you don’t have the money right now to purchase new workout clothes? Exercise in a t-shirt and shorts.
By following these seven supportive steps you can re-invigorate yourself about your ability to achieve your goals and maintain the healthy life the way you want it.

Let me know what works best for you!!

Making lists and taking names!
Bella

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This is me, say hi!

I get asked a bit for 'before and afters', It's hard because my life didn't stop when I got to my goal weight. In lots of ways, it just started. But, here are the cliff notes! Before, 2 years exactly on stage in a Bikini Bodybuilding show, and my normal 'running around' weight.

I get asked a bit for ‘before and afters’. It’s hard because my life didn’t stop when I got to my goal weight. In lots of ways, it just started. But, here are the cliff notes! Before, 2 years exactly on stage in a Bikini Bodybuilding show, and my normal ‘running around’ weight.

How to Fix a Binge

We’ve all done it. Had a moment of ‘Oh, okay. I’ll have a little bit’ and realised sometime (hours/days even!) that we were on a jet-fueled binge and have devoured/inhaled/imbibed ALL of the food in the world. And you feel sick. Not just because your poor belly is stuffed full of food and is trying to explode out of your Levis (which is why binge-pro’s like myself will get changed mid binge!) but mainly because you know how far you’ve set yourself back on the path to your goals. Or have you?

I did some googling on how to fix or recover from a food binge and there was LOTS of touchy-feely advice like

forgiveyourself

Um, okay. Good advice. More googling saw more advice like

respectyourfeelings

Okay. Yup. Alright. Also good. But let me break it down. After a binge, the only things I give a damn about really is

GIVE ME MY EFFING BODY BACK

So, if you’d like to deal with the emotional side of why you ate too much (which I recommend!), hit up our friend Dr Google.

My advice for getting rid of a puffy tummy, upset digestive system and madly swinging blood sugar levels is below.

Step One: PUT DOWN THE FOOD

True Story. There is a moment in every binge where you realise THIS IS NOT A GOOD IDEA. It might be when you are opening the hidden packet of chips, going back for your third plate at the buffet OR it can be at the supermarket stocking up on the foods you know you shouldn’t be eating. STOP when you feel that internal voice. Do something to remove yourself. If you can, go out. Or away from the food. If you can’t go out or away, get in the shower. If you are a parent, that might mean you have the kids sitting outside the shower waiting for you. So be it. Naked with an audience is still the better choice. So that is always step one – Get out, get away or get clean.

Step Two: HYDRATE UP!

It will feel insane when you are crazily full of food to make yourself MORE full of something. But your body will need to flush and metabolise all of the stuff you ate and it does that best when you are fully hydrated. By hydrated, I’m talking water. Plain water. No need for fancy electrolytes or sports drinks. Water. Now. A couple of litres of it.

Step Three: MOVE

Now, I’m NOT talking about busting out a massive workout. You’ll probably vomit, and I’m never a fan of doing that. What I do suggest is a good walk in the fresh air. Failing that, some steady but relaxed time on a treadmill or bike. Mostly this just gets you moving and breathing and again encourages your body to start processing the overload. And… it reminds you that you are a fit happy human being, not a couch-blob who inhales chips.

Step Four: SIP THE MAGIC TEA

I’m a bloater. A big puffy-tummy, ‘just add 5 inches to my waistline’ kind of bloater. Lots of stuff makes me bloat. Milk products, processed grains, PMS and lady-stuff. Not fun. A good binge will bloat me until I feel like I’m going to explode. My favourite product for when I am feeling like this is a random tea that I found on my favourite online store iHerb. You can see it here. Tastes good and helps save me from the dreaded puff. Please note, this is not really a magical product. Just a herbal tea that helps with fluid retention 🙂

weightless

Step Five: SLEEP IT OFF

Yep. Nap time. Maybe after you’ve done all of the wonderful reflecting that Dr Google has suggested. Your body needs time to process and you will feel better when you wake up.

Step Six: STARVING YOURSELF IS DUMB

Yes, you ate a lot of food. Theoretically I’m sure you really DID eat enough to feed yourself for a few days, but DO NOT try to go without eating or being heavily restrictive with what you eat next. It is stupid. AND will see you more likely to snap and binge again. I do suggest eating lighter meals and making the healthiest choices you can while your system is already pretty taxed, but a fast is not the answer. You are not Gandhi.

Step Seven: DON’T BE A NUT-BALL, THERE IS ALWAYS TOMORROW RIGHT FREAKIN’ NOW.

Easier said than done. But something that comes to mind fairly regularly is that I didn’t get fat off one binge. It was many, many binges over a significant amount of time. And the opportunity to make better decisions starts right now. NOT tomorrow, or Monday. Right now. The very next thing you eat or drink will put you closer to or further away from your goals. Don’t be a nut-ball. Or at least be a fit and healthy one.

Love and Anti-Puffiness

SV