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Everybody finds motivation in different ways: a less than positive trip to the doctor, heart attack, over weight problems and the list goes on and on.  Why not start today and decide its time for a change.  Start by making a “to do” list to help get you motivated and ready to change your life.  To help you I made a list of 30 things that you can do to help you get started on the right track and achieve your goals of getting healthier and happier.  If you need more help or motivation you can make me your Beachbody coach and I can help you get the body you’ve always wanted.

1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. It’s a wonderful way to start you day and a glass of water lets out all your digestive juices and sort of lubricates the insides of your body.  It is good for you.  Water naturally needs some space so that you feel fuller without actually having to stuff yourself.   Did you know that over 66% of your body weight is nothing but water’ It’s amazing! Water also plays a vital role in weight control.

2. Stay away from sweetened bottle drinks, especially sodas. Hey all those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Also avoid diet sodas as well, research suggests that drinking diet soda’s can make you gain weight.  There are several reasons, but the two main reasons: artificial sweetners cause you to eat more and people who drink sodas will tend to eat more naturally because they think they are consuming less calories.

3. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.  Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.4. Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

5. Go crazy on vegetables. Vegetables are your best bet when it comes to how to lose weight fast. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in your diet.  I eat spinach everyday, either in a salad or mixed with something else.  Try to eat your vegetables raw. When you cook them, you are in fact taking away nearly half the vitamins in them.  And canned vegetables too are processed and are not nearly half as good as fresh vegetables. When you buy your vegetables it would be a good thing to see if the label says that it is pesticide free.

6. Control that sweet tooth. Remember that sweet things generally mean more calories. It is natural that we have cravings for sweet things especially chocolates and other confectionery. Take this weight loss tips seriously and go easy on theses things and each time you consume something sweet understand that it is going to add on somewhere.

7. Fix times to have meals and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself with more than what is required the next time you eat.  I generally eat 6 to 8 meals a day.

8. Count the calories as you eat. To lose weight fast it’s a good idea to have an idea of the calories that most food items have. If it is a packed thing then the label is sure to have the calories that the substance has.  I use tap and track to record what I eat and track my calories everyday.  Its easy and very user friendly.

9. Stay away from fried things. Fried things are an absolute no-no. The more fried things that you avoid, the lesser weight you will gain. Fried things are called so because they are fried in oil or fat. And even if the external oil is drained away, there is still a lot of hidden oil in it so stay away from it.  Think Heart Attack!!!!!

10. Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least three regular meals (500-600 cals) every day and two snacks (200-300 cals).

11. Make chocolates a luxury and not a routine. Chocolates are not or at least they should not be a part of your diet. So do not indulge too much in them. Even the bitter chocolates are not good for you because though the sugar is less there is still the cream in them.  I get my chocolate fix from dark chocolate almond milk.

12. Try to have breakfast within one hour of waking. It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.  Plus, consuming at least 30 grams of protein shortly after you wake greatly increases your metabolism.

13. 50 to 55% of your diet should be carbohydrates. It is a myth that you should try and avoid carbohydrates when you are on a diet. Rather the other way round I should say. Carbohydrates are a ready source of energy and so 50 to 55% of your diet should be carbohydrates.  Just eat healthy carbs.

14. 25 to 30% of your diet should be proteins. When people are asking me how to lose weight fast I always get them to look at their protein intake. Various processes and activities are going on in our bodies. Things are broken down and being built up again. Resistance has to be built up, recovery from disease too is needed and for all this the body needs plenty of protein so see to it that 25 to 30 % of your diet consists of proteins.

15. Fats should only be 15 to 20 %. You need only this much of fat in your diet so keep it at that.  The only fat you need to avoid is Trans Fat because it is a man made fat.  All others are important for daily body functions, just don’t eat too much fat.

16. High Fiber multigrain breads are better than white breads. Remember how I told you to increase the fiber content in your food; well this is the answer to that. It is not only better in terms of the fiber content but also in terms of the protein content as well.

17. Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.  Sugar has way too many side effects to list here, just trust me, AVOID IT!!!

18. Graze 5 to 6 times a day. Instead of sticking to just three meals a day, try grazing. Grazing means having 5 or 6 meals a day instead of three king sized meals. It is an excellent way of having smaller quantities of food.

19. Go ahead eat cheat food, but only for flavor. There are many things which you have to avoid from your diet but which you may have an undying craving for. Do not avoid them altogether. You could call them cheat foods and indulge in them once in a while.  I would recommend cheat foods only after you have achieved all of your weight loss and fitness goals.

20. Go easy on salt, as too much salt is one of the causes of obesity. Make it a point to really cut down on salt.  A healthy person will eat 2,000 milligrams or less in a day.  Check your labels.

21. Avoid crash diets. I know that many people are deciding how to lose weight fast that hey can just do a crash diet and lose it quick. but not so fast. They are bad for health and you will gain what you have lost once you take a break. Crash diets are not suitable to weight loss. It might seem as if you have lost few pounds but the moment you give up on the crash diet every thing will bounce back with a vengeance. Take a look at it in this way. Do you think that it is possible for a person to survive on a crash diet for the rest of his or her life’ Certainly not! So at some time or the other, you will have to give up the crash diet and then you will see for yourself that a crash diet does more harm than good on the long run. Crash diets may have a lot to promise, but very rarely do these promises ring true. Crash diets are things people go on in order to wear an old dress or suit for a particular occasion. That’s the only purpose that they serve as far as I can see.

22. When you decide it’s time to start working out, start slowly and don’t get discouraged if you don’t achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of work outs. This is a very serious thing in fact. If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

23.Check your weight before you start the routine and keep checking for changes but do not expect a radical change immediately, it might be one or two weeks before you notice some change. However it is crucial that you continue to monitor your weight. You may bear in mind the fact that even a few pounds loss is a big achievement.  I recommend checking your weight once a week, right after you get up, that way is consistent.

24. You can take a day off from exercise every week. This is not just a weight loss tips but it is part of the exercise routine. Your body needs a day off from an exercise routine so do not hesitate to take a day off from what ever you have been doing.  I take two rest active rest days.  It is on these days that I do ab only workouts that last approximately 20 minutes.

25. Try to collect some information about exercise, don’t be afraid to workout at home using a program like P90X, Insanity, Turbo Fire or any other home based workout from Beachbody.  Millions of people have achieved great results by using these workouts.  They not only come with a workout routine, but nutrition guide and on occasion, bands or other exercise equipment.

26. Stop when your body has had enough. There is no sense in pushing it. When you have worked out for a considerable time, your body will start giving you signals. Heed those signals. This is particularly true in the initial stages. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough.

27. If you want to increase your time of exercise or your work out routine, do it gradually and not in sudden steps. Well easier said than done. Most of us have such hectic schedules that it is quite impossible to fit in time for exercise right? Wrong. I want to say it once and for all, your body, or anybody’s body for that matter needs proper exercise. If you make up your mind to do it, you just can.

28. Select an exercise pattern to suit your life style. All of us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. You have to understand that even more important than the exercise it is sticking to it. So unless you choose something that can suit your life style, you are not going to stick on to it.

29. Do not be a couch potato.  You know what we are talking about don’t you’ That shapeless thing that sits or reclines on a shapeless chair in front of the television and stupidly munches away at something fried! If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what the best way is for that’ Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn’t too comfortable in front of the TV. This will discourage any tendency to become a couch potato.

30. Undress and stare at yourself in front of your mirror. If what you see displeases you, then you have all the more reason to work out.

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*Note – If you have a “dud” coach and would like to change coaches, the process to do so is very simple. Simply email coachrelations@teambeachbody.com and tell them that you would like “Coach Todd Greene (Coach ID #99963) at greenet@click1.net ” as your coach. Please CC me as well so I can ensure to follow-up.

KEEP DOING YOUR BEST AND INSPIRING OTHERS TO DO THE SAME!!

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