1) EXERCISE 5+ DAYS A WEEK
Yep, gone are the days of 3 days a week. If you want to change your body, you must work for it. Aim for 5-6 days a week of exercise. Using one of the days as (I like Wednesdays) as an active recovery day doing something other than lifting weights or straight up cardio but still moving your body. Yoga or Pilates are PERFECT! My weekly workout schedule I love and is great to follow is formatted from 21 Day Fix available TODAY on Beachbody On Demand. This is what has allowed me to get amazing results in trimming and leaning down my body. I still have extra weight to lose but my body not only looks better but feels better since I added strength training and consistent 5+ days a week of exercise.
Tuesdays: Upper Body
Wednesday: Pilates
Thursdays: Lower Body
Friday: Cardio
Saturday: Cardio & Strength Training
Sunday: Rest or Yoga
2) ELIMINATE SODA POP, DAIRY AND GLUTEN (white flour and pasta)
I cut daily soda pop in 2009 from my diet. In 2014 I stopped drinking milk daily and switched to almond milk for my daily superfood smoothie and in 2016 I have stopped having gluten daily. I finally found some great gluten free flour that I have now swapped to for most of my recipes that call for flour and can't tell a difference except for the fact I have stopped bloating.! Make it a goal for 2018 to cut at least 1 of these things from your diet and see how good you will feel!
3) EAT MORE OF THE RIGHT KINDS OF VEGGIES
Most people don't eat enough GREEN veggies. I get it, they aren't as sexy as rolls, or mashed potatoes, or starchy foods. But...most people are eating too many starchy foods and not enough of the fibrous roughage veggies our body needs to work more efficiently. Find seasonings that work for you, that spice them up and make them taste great! Aim to eat more from the GREEN list of veggies and less of the yellow list of veggies. Aim for 5+ servings or cups of these types of veggies A DAY! CHECK OUT THIS POST FOR TIPS ON HOW TO START CLEAN EATING
4) REDUCE SALT INTAKE
Cut fast foods, packaged foods or pre-made meals from your diet and make homemade meals where you control the seasoning is the fastest way to reduce your salt intake. I barely add salt to my foods when I am cooking. Thanks to fast foods, and salt used as a preservation agent in packaged and pre-made meals we have gotten used to higher salt intake. Women should only be eating about 1500mg or less of sodium a day. By cutting out processed foods, fast foods and pre-made meals you will reduce your salt intake. If you find food too bland, add extra pepper. You can add as much pepper as you want to your foods. For me it tricks my mind into thinking I added salt. It only takes a few weeks for your body to adjust and soon enough, foods that come with salt already added will taste too salty.
5) DRINK MORE WATER
When you cut soda pop from your daily intake make sure you start drinking extra water. This will help your body stay hydrated and cut those cravings for sugary drinks. Always have a water bottle near you, or a glass of water ready for you so that when you go looking for something to drink, you are ready!
6) BONUS! GET MORE SLEEP!
Get 7-9 hours of sleep a night. Yep. Don't think you can't find time to make that happen. But if you want your body to recovery just right, then you have to treat it right by allowing it to heal and recover from the work you put it through during the day. That means, turn off those tablets and phones, and the tv and get to bed earlier than you normally do. Start with 30 minutes if you have to, then make it an hour. But sleep is important. That is how your body repairs and heals and rests. When was the last time you got a good night sleep?
MAKE YOUR HEALTH AND FITNESS A PRIORITY.
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