It's been a little over a year since I've committed myself to living a healthier, fitter lifestyle. I used to be 20 pounds heavier than I am now, and I was so unhappy because I didn't know how to fix it.
I started seeing results when I changed my fitness routine, and included high intensity interval training into my usual elliptical only routine. I was so excited! My body was changing for the better, and I was feeling so much more comfortable in my own skin.
However while I was seeing results, I wasn't seeing them as quickly as I expected to. I was so frustrated! I was working as hard as I could, so why wasn't I seeing those abs that I so desperately wanted?
I realized one night after ordering Dominos at 1 in the morning for the second night that week (Senior year of college, am I right?) that the reason I wasn't seeing results was because I wasn't making a full commitment living a fit life. Working out is only half of the equation. There are many other factors involved, including a proper diet and a healthy sleep cycle. As soon as I broke my bad habits (and believe me, there were many of them), I noticed results so much faster than I ever had before!
Here are a few tips on how you can make the full commitment! And it's a lot simpler than it sounds:
- When it comes to meals and snacks, make healthy choices:
Perhaps the most important element of living a healthy lifestyle, next to regular exercise, is eating a healthy diet. Nowadays it's easier than ever to make healthy choices, like whole wheat bread instead of white, and incorporating fruits and veggies into your favorite meals (Have you ever had broccoli tots?! They're amazing, and much better for you than tater tots!)
Make sure you get enough of the good stuff, like fiber and protein, in the food you eat as well. A little goes a long way. Your body will thank you, inside and out! You'll have more energy throughout the day, which will help you power through your workouts, and you'll sleep better at night.
- Log your food:
One of the easiest ways to control your progress is to write it down, and that includes the food you eat each day. In order for bodily changes to occur, like weight loss, you must be burning more calories than you consume. It's simple science. That doesn't mean you have to work out for five hours a day and starve yourself. Find out how many calories and how many nutrients your body needs to get to your goals in a healthy way.
I recommend using the app My Fitness Pal. Right from the start it calculates a daily percentage of calories, protein, fiber, and other nutrients that your body needs each day to reach your goals, and it allows you to log how much you eat and when you eat it in an easy and convenient way. It also lets you track your weight loss progress, if that's your jam. If not, no worries. Not everyone believes in the scale, and that's okay. You're only as fit as you feel :)
I swear by My Fitness Pal because you literally get to see what you're putting into your body, which makes it so much easier to make healthier choices because the results are right in front of you!
- Get a good night's sleep:
I love sleeping. I love it so much that bedtime is one of my favorite parts of the day! I try to work as hard as I can during the day so that I can earn a good night's sleep when my day comes to an end. I also find that if I don't get a good night's sleep, I find myself irritable, grouchy, exhausted, and super hungry the next day.
Your body needs at least 6 to 8 hours of sleep each night to function at its highest capacity. Studies have proven that any less sleep than that not only reduces your motor skills, but it can also spike your blood sugar, causing you to eat more throughout the day than you normally would. This can be detrimental to your progress.
Find your own way to wind down and relax at least an hour before bedtime. Whether that means turning off electronic devices, curling up with a good book, taking a lavender-infused bubble bath, or lighting a few candles, find your own way to unwind. I like to listen to music and write in my journal before I go to sleep.
- Drink plenty of water:
Our bodies are 50-65% water, and staying hydrated is a crucial part of achieving fitness goals, especially once you really start pushing yourself. The typical recommendation is drinking 8 ounce glasses of water per day, but your own individual needs may vary. Studies have shown that men need to drink about 13 glasses of water per day, whereas women need about 9. It's super important to stay hydrated, especially during a workout. Make sure you're consistently taking little sips of water throughout your workout, and that you drink plenty of water afterwards to replenish your body.
Also, it may be hard at first, but cutting back on sugary beverages such as soda, processes teas, and even some smoothies and juices can make a HUGE difference in the way you look and feel! It also helps to limit your alcohol intake as well. Red wine may be good for your health, but tequila shots definitely aren't (a lesson I continue to learn the hard way).
- Stay positive!
Change can be tricky, and sticking to a brand new, intense workout is one of the hardest things I've ever done. I can't tell you the number of times I've been discouraged because I've felt like I can't do it, or because I'm too tired or I feel to fat or I'm too this or too that. But whenever I feel that way, I turn the tables and say to myself, "Hey. You are awesome! And you can do whatever you want to do! You just have to go out there and do it!"
Progress takes time, and different people progress at different levels. The best thing you can do is focus on your fitness goals and take pride in what you're doing! You're taking one of the biggest steps of your life by putting yourself in control of your fitness, and pushing yourself beyond where you thought you could go! You are a strong, beautiful, and amazing person, and you should be proud of yourself for what you accomplished today! Whether you had the best workout of your entire life or you simply walked outside for a few minutes, you did the thing! Take it one day at a time, and before you know it you'll be making a full commitment to a healthier, happier lifestyle!
Until next time, here's to looking, feeling, and being AMAZING!
~Morgan