At the completion of week 1 you should have seen a 2 pound weight loss. The success of your first week should serve to boost your momentum to help carry you through the next 14 weeks to reach your goal. With 1 week completed you are now ¼ of the way towards building your positive lifestyle habits which include healthy eating, regular exercise, adequate hydration, daily weight tracking, and daily multi-vitamin and mineral supplementation. With each passing day it should be becoming easier to complete these habits. These positive lifestyle habits are the backbone of your weight loss program in your quest to lose 30 pounds in a safe and healthy manner.
Daily weight tracking helps to ensure that you are on track to meet your weekly goals. It also is a great way to verify which foods and exercises either aid or hinder your progress. One of the easiest ways to accomplish your daily weight tracking is to do it at the same time each day. This also helps to ensure that the numbers you record are consistent. If you weigh at the same time of day under identical conditions this helps to ensure that the numbers are reliable and accurate.
Remember that it is important to eat at your appropriate calorie level each day. This is because without adequate nutrition your metabolism cannot function properly. Eating above or below your target calorie level can decrease your weight loss potential for the week. Because you are most likely eating less calories than before you began this program, it is important to boost your nutrition in as many ways as possible. To aid with nutrition it is important to continue supplementing with a high quality daily multi-vitamin and mineral each day. Not only can this help to boost your immune system but also can help to increase your energy. Don’t forget that your body also requires adequate hydration in order to work properly. In fact, proper hydration is very important in assisting the body in efficiently losing weight. Drinking a full 8 ounce glass of water before each meal not only helps keep you hydrated but aids in promoting a feeling of fullness. The minimum amount of water which should be consumed each day is eight 8 ounce glasses. It is acceptable to drink more than this requirement.
It is also important when working to lose weight that you eat as healthily as possible by making wise food choices. For example a filling salad composed of 3 ounces of cooked boneless skinless chicken breast, 2 cups spring mix salad greens, ½ medium ripe tomato, ½ cup sliced cucumber, 2 tbs shredded colby jack cheese, and 1 tbs light thousand island dressing equals 203 calories. This salad would make an excellent choice for your lunch, afternoon snack, or dinner. Additionally a delicious breakfast sandwich consisting of 2 slices of toasted reduced calorie wheat bread, 1 large egg, 2 slices of ripe tomato, and 1 tsp of light mayonnaise equals only 191 calories. A few examples of snacks which can help fuel you through your day are a large apple with a tbs of peanut butter for 220 calories or a large orange with a cup of low fat vanilla soy milk for 186 calories. It is important to not feel deprived while dieting. One way to keep from feeling deprived is by eating a wide assortment of foods each day. The different flavors and textures can help to keep you interested and satisfied. If possible, attempt to introduce one new fresh fruit or vegetable through your menu plans each week. Also, another way to keep from feeling deprived is through splurges that are not actually splurges. For example, because it is recommended that you eat 6 small meals each day it is possible to devote the final meal of the day to dessert to help you feel satisfied. A 1 ounce slice of angel food cake with ½ cup of low fat vanilla ice cream and 1 cup of sliced fresh strawberries equals 214 calories and makes a delicious dessert that leaves you feeling satisfied.
Regular exercise is another positive lifestyle habit which you are working to build. You should burn 500 calories through exercise or other physical activities on Monday, Tuesday, Thursday and Friday of each week. However, if this schedule does not fit with your lifestyle feel free to adjust the days to suit your needs. The key is to burn a total of 2,000 calories through exercise each week. It is important to try out a number of exercises so that you are able to find a few or at least one that you enjoy. Using the 190 pound woman example from week 1, the following exercises burn approximately 500 calories: 1 hour of low impact aerobics, 30 minutes utilizing an Elliptical trainer, 70 minutes of walking at a 4 mph pace, a 1 hour moderately paced spinning class, or about 40 minutes of running at a 5 mph pace. If you cannot dedicate this much time in one block then find a way to break it up in such a way that fits your schedule.
If you get a 15 minute break at work then you could walk during those breaks or if you get an hour lunch break you could walk for 30 minutes of it. In addition a 30 minute walk after dinner is a great way to reconnect with a family member or as a time to get away from the daily grind. As your body becomes accustomed to daily exercise or physical activity you may find that you have increased energy. This is one of the bonus benefits of regular exercise and healthy eating. As you continue to exercise it is important to stay hydrated. You should drink at least eight 8 ounce glasses of water each day in order