Studies show that there are 3 habits common to those who have lost 30lbs or more and kept it off:
1- They weigh themselves regularly.
2- They Work out at Home
3- They eat Breakfast
As a trainer and a coach I have been guilty of some of the bad habits of mediocre coaches, not in a while but I did in the beginning. I have told people not to weigh themselves "because the scale is not a good indicator." However, for those who truly want to lose weight then weighing regularly is a good thing. Weighing yourself regularly(NOT every day, once a week is good) lets you know if you need to change course or reminds you that you are on track.
Working out at home does not limit your ability to work out with others; I coach a team (www.teamwesports.com) of women who workout together to support each other in their athletic endeavours whether they are for weight loss, health improvement, or racing. If you work out at home then you have no excuse to skip workouts; it is never raining inside, or too hot or cold or snowy- there are NO EXCUSES at home.
Eating breakfast sets the rest of the day up for success. I like to start my day with veggies (quick recipe below) just to get the day going on a healthy note. Eating breakfast fuels the brain and the body keeping the hormones better balanced and staving off hunger and cravings. When I am in a rush I drink Shakeology () for breakfast and can go for hours without cravings( it also diminishes my cravings for the rest of the day). Eating a healthy breakfast that is low in simple carbohydrates and higher in protein and fiber helps to fuel you without spikes in the insulin level that can lead to a "crash" later.
Those are the three habits that work for almost everyone. Here are a few habits that work for many people and are worth trying:
4- Work out with someone else/join a group - working out with others keeps you all focused
5- Set a goal - Use a coach or trainer to help you set realistic, time managed weight loss goals
6- Make healthier choices daily - Begin with small steps and add to them daily. More veggies is a good start.
Now that you have some great tools to get you going start by implementing the first 3 today. What are you waiting for? If you need more help getting started then look to a professional for some guidance- a trainer or coach can get you to your goals faster!
Now go out get ahead of the Holiday Weight Gain Season!
-Andy Nelson
www.twitter.com/tricoachandy
facebook.com/getfitnyc
andy@getfitnyc.com
Healthy Recipe:
In a lightly oiled 10" cast iron skillet place 1cup Baby Spinach and cover heating on low.
In a small bowl beat 2 large whole eggs
After the Spinach has steamed for 3-5 min chop it with a spatula and place in the eggs.
Return the whole mixture to the skillet and cover (if rapid weight loss is not your goal you can add 1/2-3/4oz Grass Fed Organic Cheese on top). Heat appr 4 min.
Keep heat low to medium until the eggs are firm throughout.
Fold with a spatula and place on a plate.
Add some salsa for more veggie goodness!
