Slow and Steady Loses the Weight: Staying on track with your exercise and healthy eating plan
When it comes to a weight loss plan that works, the key to success isn’t a fad diet or radical new workout plan. It’s consistency. You don’t have to run a marathon or break records, but you do have to get to your Curves gym on a regular basis in order to see results. And you must consistently follow a weight loss eating plan. Here are some tips on how to stay on track with both:
Schedule exercise like an appointment
Or meeting or lunch or any other obligation you would schedule and stick to. “7:00 on Monday, Wednesday, and Friday: Curves.” Put it in your calendar and try as hard as you can not to let excuses get in the way.
Don’t sit for too long
They say sitting is the new smoking. The latest research proves this comparison to be a little extreme, but it doesn’t deny that sitting is no good.1 When you sit, not only do you burn fewer calories than you do when you stand or move, some research has linked prolonged sitting with obesity, high blood pressure, high blood sugar, excess abdominal fat, high cholesterol, and death from heart disease and cancer. Good news is, by staying active with your regular whole body workout at Curves, you can counteract some of sitting’s negative effects.2 If you have a sedentary job, try to fit small bouts of physical activity into your day. Take a brisk walk on your lunch break, take the stairs whenever you can, or increase your steps while you watch TV at night by walking in place. When it comes to a weight loss plan, every little bit of effort helps you get closer to your goals.
Call on your Curves Coach
Your Curves Coach is there to help you get healthier and stay healthier. And this means helping you keep your eye on the prize. On the days you most want to quit, talk to your Curves Coach; she will give you the added boost you need to help you stay the course. Plus, she knows her stuff. Each Curves Coach has completed an extensive certification training developed by Curves program experts. And since most Curves Coaches were Curves members before they stepped into their coaching role, they’ve walked in your shoes and can give you the support you need every step of the way.
Stock your kitchen with the right tools
The more healthy, flavorful, easy-to-prepare foods and snacks you have in your kitchen, the less likely you will be to order a pizza or hit up the convenience store for chips and ice cream on the way home from work. Some of the best staples to keep on hand are frozen veggies, pre-cooked chicken breast, whole grain pasta, low-fat cheese sticks, beans, fresh berries, whole grain pitas, and salad mix.3
Remember, you are what you eat
The next time you’re tempted to stray from your weight loss eating plan, think about how the junk food that’s calling you will make you feel. Energized and ready to tackle a full body workout? Probably not. Sluggish and demotivated is more like it. A regular workout plan that includes strength training—coupled with a healthy eating plan—is the secret to losing weight and keeping it off.
Follow the 80-20 rule
When it comes to lifestyle habits like exercise and a healthy eating plan, 80/20 is a good rule of thumb. After all, no one can be perfect all of the time, and requiring constant perfection from yourself will only make you more likely to quit. The 80/20 rule works like this: If you spend the majority of your time making healthy decisions, you will see positive results. Not only is the 80/20 rule a great way to keep yourself on track with your weight loss plan, it also allows you to take some pressure off yourself the remaining 20 percent of the time. It gives you permission to go for the occasional rest day from exercise, piece of dark chocolate, or glass of red wine. Here are some examples:
- 80 percent fresh, unprocessed foods; 20 percent splurges
- 80 percent exercise days; 20 percent rest days
- 80 percent water; 20 percent other beverages4
There is no magic pill, weight loss diet, or workout that alone will work. What does work is the right combination of a whole body workout that includes strength training; support a healthy eating plan; and a routine that allows you a little indulgence once in a while.