So you’ve made the choice to Find Your Fit + create a healthier 2018. Congratulations! Not only does committing to a healthier lifestyle help you shed excess pounds, but helps your body operate optimally and can increase your quality of life. Who wouldn’t be excited about that?
Now that you’ve decided to begin, you might be realizing just how much information to sift through. Creating a beginnners weight loss and workout plan can be overwhelming, but all you need is a clear goal and plan of attack. You’ve come to just the right place!
Creating a Healthy Diet Plan
Abs are made in the kitchen, the car, and all of the other places where food tends to be. Whether you’re trying to tone + trim or simply shed some excess fat, healthy eating plays a critical role in meeting those goals. But, choosing the right plan can be daunting! There are dozens of crazy diets (cabbage mono-diet, anyone?) promising to be the “magic fix”, but real-life results won’t live up to lofty claims. You don’t want a diet that has you counting down the minutes until it’s over, so let us show you how to create a 2018 plan that works:
1. Choose a lifestyle you can live with
While you might be willing to cut out all things tasty for two weeks, you’re not going to reach your goal in two weeks on any diet and you’re not going to stick with a diet you hate without progress. This means choosing a lifestyle with a nutrition plan you can stick with for the long haul. For example, if you know you can never resist a bite or two of chocolate then you’re probably not going to stick with a plan that eliminates all dairy + sugar. So, the TLS Rapid Results plan wouldn’t be your best choice. You would be more successful choosing a plan such as Sure + Steady or Continued Commitment that allows for the occasional treat.
2. Focus on eating right, not less
The calories-in-calories-out mindset sets the stage for an unhealthy calorie counting trap, so choose a plan that steps away from the numbers to look at more important factors. You might, for example, choose a bag of chips over an avocado based on calories alone, but which does a better job of providing essential nutrients?
Eating to nourish your body with healthy, whole foods helps you feel more full and satisfied while eating less, helping to create a lifestyle that lasts. Search for a program that teaches you about your body, how it interacts with and utilizes types of food, and which foods are best for meeting your goals!
3. Prep for success
All of the good intentions in the world can’t help you if you aren’t prepared to make and stick with your healthy changes. Here are a few ways you can prepare for those stumbling blocks and stay motivated on the path to success:
- Meal Prep: Cooking and pre-portioning meals ahead of time is a great way to ensure you’ve always got a healthy choice on busy mornings or office lunches. Make one day of the week a designated “prep day” for success all week!
- Create a support system: Tell your friends and family about your goals and healthy changes! They’ll support your new lifestyle and can help make healthier choices in situations where you might be tempted to deviate from your plan.
- Set mini-goals: Weight loss is a marathon, not a sprint. If you’re like most of us, setting and celebrating little milestones is a nice reminder of how far you’ve come! It will help keep you focused and excited about moving forward.
Here’s the bottom line: The most effective diet isn’t a diet at all. It’s a lifestyle! The best diet for weight loss will teach you how to make healthy eating a part of your lifestyle while offering structure and support which makes TLS Weight Loss Solutions a great place to start! It offers a number of lifestyle eating plans based on your goals and timeline. From Rapid Results to Continued Commitment, each customizable plan outlines what and how much to eat as a useful guideline.
Creating a Beginners Workout Plan
Once you’ve found a nutrition plan that works for you, it’s time to tackle Finding Your Fit! You’ve heard of the mental and physical benefits of exercise. To really get all of the benefits of exercise and meet your weight loss goals, you’ll need to create a plan and stick to it. So, let’s start at square one:
1. Find a fit you love
Finding your fit doesn’t mean dragging yourself to the gym to watch the clock until you can leave again. Don’t fall into the treadmill-lift cycle if you can’t stand the idea of it! When you dread your workout, you’re more likely to skip it which brings you approximately zero percent closer to your goals. The trick is to find something that makes you happy and gets your heart rate up! Try these on for size:
- AcroYoga (Dog Yoga is also an option!)
- Catch with your dog
- Bootcamp classes
- Obstacle courses
2. Make it a habit
There’s a phenomenon called “decision fatigue” which is the idea that we only have a certain amount of energy to lend to willpower and self-control. Once those resources are drained, we become unmotivated to make decisions such as exercising. To override this phenomenon, turn your workout into a habit so ingrained in your routine, you don’t question it!
So, how do you create a habit? Simple: cues + consistency! This approach works best when starting with “mini-habits”. For example, when your phone says it’s time to go to that Spin class twice per week, listen! Over time, the consistency and cues will turn this behavior into a part of your daily routine and you’ll show up without question. These small routines, when done consistently, can help you replace unhealthy habits with ones that will get you one step closer to your fitness goals.
3. Create a support system
Weight loss and fitness are two things that take time, effort, and persistence. There is a lot of wiggle room which allows for great flexibility but also opens the door to wiggling your way off track. Setting specific goals and creating healthy habits are great tools, but sometimes you just need that extra push or small reminder to keep yourself focused on the big picture. This is where your support system is critical! Here are a few ways to create + use support systems to help reach the finish line:
- Grab a friend (or two!)
- Tell your friends + family about your goals
- Show your progress on social media
- Find an environment that inspires and motivates you
- Hire a personal trainer
- Sign up for a scheduled class
- Log your food and workouts
- Ask about a TLS Coach
Whatever helps you Find Your Fit, remember that there is no such thing as “one-size-fits-all”. Learning to listen to your body, back off the intensity, or modify certain moves is important for consistent and injury-free progress. Remember to include rest days, stay hydrated, and eat enough to fuel your body for optimal health! You’ll be crossing the finish line before you know it.
What tips do you have for creating a beginners weight loss and workout plan?
Tell us in the comments below!