New Year’s Resolutions Gone Sour
5, 4, 3, 2, 1….HAPPY NEW YEAR!!!!!!!!!!!!!!!!!
“My New Year’s resolution is to quit smoking”. “My resolution is to lose weight”. “I’m going to start eating healthier”. “I’m joining a gym”.
Week One: Getting Started
“I can do this, I’m pumped!” “This is going to be cake”. “Let’s do it”.
Week Two:
“Wow this is hard but I got this, I have willpower”. “I just have to psych myself up”.
Week Three:
“I need a cigarette!” “I’m starving to death!” “My body hurts!” “I need a cheat day!”
Week Four:
“This is for the birds!” “I can’t do this anymore, I’m all done!” “Oh well at least I tried”. “There’s always next year”.
Does this sound all too familiar year after year? Well it doesn’t have to be!
Most New Year’s resolutions fail within the first 30 days. Probably because some people start out with the right intentions but may be going about it all wrong. Think about it. Some people go from smoking for years to trying to quit cold turkey. And for some they have been eating foods loaded with fats and sugars year after year to a diet consisting of egg whites, dried out chicken and vegetables. Not to mention exercising. Some go from an exercise regimen of getting off the couch to find the remote control to killing themselves on a stair master 5 days a week. No wonder why so many people fail at their New Year’s resolution. They try to make their resolution a quick fix instead of a lifestyle change.
Bad habits were not created in a day, a week or even a month. So breaking those habits (which can be done) may be a slow process for some. Instead of looking at your goals as a resolution why not look at them as a journey, one day at a time. With each day you get through its one step closer to winning the battle.
Here are some ways that may help prevent your New Year’s resolution from going sour.
If your New Year’s resolution is to:
- Quit Smoking—You may want to seek medical advice before quitting. Your physician may suggest alternatives to just quitting cold turkey. Alternatives such as using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms. Or by reducing your intake of nicotine gradually over time by decreasing the number of cigarettes you smoke. Acupuncture or support groups could also be an alternative to just quitting cold turkey.
- Lose Weight and/or Eat Healthier—Try not to make drastic changes to your diet all at once, do it in increments. In other words if you need to add more fiber to your diet (fruits, veggies, whole grains), do it gradually. Start out with the first few days by adding fiber to one of your meals. Oatmeal or fruit for breakfast or a serving of veggies or brown rice with lunch or dinner. Then after a few days add another serving and so on until you reach your recommended daily intake (25-30 grams per day). By adding fiber gradually you may prevent bloating and/or stomach cramps. Another way to make gradual changes to your diet is by bringing a lunch from home instead of ordering take out or eating at a fast food restaurant. This way you can control the fat intake associated with fast foods. The same goes with water intake. Water is very important for overall health & weight loss. If you feel you don’t drink enough water or no water at all then gradually add one cup at a time. Your ultimate goal is to take in at least half of your body weight in ounces (150 pd person = 75 ounces of water intake per day). And the more water you take in the more water your body will crave instead of sugary drinks such as soda’s, juices etc…. Don’t like plain water? Then try flavored water or add lemon or any kind of other fruit.
- Start an Exercise Regimen—Start out slow slow slow!! Don’t be another statistic with failing at your New Year’s resolution. Start out by walking on a treadmill or using a stationary bike for 15-20 minutes every other day for the first week. Then with each passing week either add more time to your cardio, more days or increase your intensity levels. (Try not to exceed 45 minutes of cardio 5-6 days a week if your goal is weight loss). After a few weeks of doing cardio add weight training to your regimen but start at a beginner’s level. Start with a full body workout (one exercise per muscle group and 1-2 sets of each). Train 2-3 X per week with 1-2 days rest in between. Use light weights in the beginning then gradually increase your weight over time. Make sure you change up your weight training programs every 4-5 weeks when you hit a plateau. By gradually adding and making changes to your cardio and weight training regimen, you may not only prevent burnout and/or injuries but you may prevent your New Year’s resolution from going sour.
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Natural Home Remedies For New Years Weight Loss
There are many natural ways to lose weight and reduce your body fat. One natural home remedy for losing weight is drinking a tall glass of hot water with half a lime squeezed into it, mix the hot water with a teaspoon of honey, and drink it first thing in the morning. You should see results in as little as 7 days.
Sipping warm water all day will also help considerably in loosening lipids and lessening fat in your body.
You will still need to make changes to your diet and lifestyle, if your serious about losing weight this new year . Don’t worry you can do this slowly, but it’s the only way to really shed the extra pounds in a healthy way . Once a week eat brown rice instead of white rice. Forget the ice cream, eat yogurt instead. One day a week, eat only fruits and vegetables for the entire day. Although these changes are small, they will make a big difference to your overall effort to losing weight and, and you will keep it off. Women looking to lose weight must perform simple aerobic exercises for 30 minutes each day. If you can’t do aerobic exercises, take a walk at a fast pace, make sure the walks take you at least 30 minutes. In the beginning walk for 10 minutes then gradually work your way up to the full 30 minutes. This should only take you a week, at most, the body adapts quickly.
Many women think that losing weight has to be this major overhaul of there lifestyle, it’s just not true. Does it take work and commitment. Absolutely, but this new year if your resolution is to shed the fat and get into shape, my product can help you. I have been a fitness trainer for 15 years and I created My Audible Trainer, it’s a audible training tool that women of all ages can use to lose weight, get in shape and change there life once and for all. My name is Susan Ferrari and I can help you get fit, if your serious about working out, but feel intimidated about going to the gym give My Audible Trainer a try, you’ll be glad you did.
Eat Real Foods not Fake ones
Products containing Olestra will not help you lose weight.
Are you looking to lose weight and burn some calories studies show that people that eat carbs and drink more milk are guaranteed to burn more calories. Let me explain complex carbohydrates and fiber pump up your metabolism by keeping insulin levels low after you eat. By skipping meals, you slow down your metabolism and prime your body to store fat,” because spikes in the production of insulin send a signal to your body that it’s time to start storing fat. And in order for your body to stockpile fat, it has to slow down your metabolism, causing you to burn fewer calories. thus gaining or not losing any weight even though your eating less.
When you restrict the number of calories your body has for fuel, your metabolic rate can drop temporarily. That makes it easier to pack on the pounds and harder to burn them off again. Drink more milk you’ll lose weight because the calcium in milk is a metabolic trigger . dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as dieters getting less calcium.
Also, a recent study shows, eating “diet foods” like ones containing Olestra can actually pack on pounds – not reduce them. Eating fake fat can turn into real fat if not careful. To lose weight quickly and safely, eat natural foods like fruit and vegetables.
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Do Low Carb Diets Really Work
Many people are interested to know if there are lose weight low carb diets that they should concentrate on and also what type of workout will give them the body they want and how do they go about achieving this? Gaining the body we want requires a two pronged approach of both exercise and diet. Whatever program you utilize will not cannot conquer unhealthy eating.
Often people look into a starting a workout program in order to lose weight, even more so than trying to improve their health or fitness levels. By concentrating on working out to reduce weight without looking at the diet will make it difficult to lose weight.
The ideal program will contain both elements of nutrition and exercise to lose fat, improve fitness, and lower health risk. Newspapers, magazines, and the Internet have covered a diet comprised of different portions of carbohydrates, proteins, and fats. They have recommended high carbohydrate, low fat, high protein, and more recently the lose weight low carb diets. Nevertheless our genetics allows us to overcome the changes. The problem is that we need to provide enough energy for our muscles to work effectively while not providing too much that will be stored as fat.
We need to provide the energy for our muscles so that they have sufficient prior to exercise and enough to recover afterwards without breaking down muscle to provide needed energy. Basically protein is utilized in growing and restoring muscle; carbohydrates for an extra boost of energy; and fat gives the hormones required. All 3 factors are important to well being and in being able to live a healthy way of life. If there are insufficient carbs the muscles can then utilize fat and protein to obtain sufficient energy.
Taking a more complex approach, muscles obtain energy from adenosine triphosphate (ATP), which is mainly produced utilizing glucose. This is stored in the liver, and the muscles themselves, as glycogen. When a muscle contracts anaerobically it can utilize the glycogen stored in the muscles directly and forms ATP. Only limited quantities can be stocked up, after these are utilized the muscles will fail.
When muscles are used aerobically ATP is produced, in the main from glucose, and is accessible straight away. The next step is to utilize the fatty acids, which are located in fat cells, which gives energy. Finally we move to anaerobic means to produce energy.
Therefore the common perception in the health sector is that the lose weight low carb diets are not a good combination with working out. As a point, marathon runners often consume high carbohydrate loadings prior to training or a race. If insufficient carbs are accessible to meet the requirements of the muscles then fatty acids are next utilized to provide glucose. This is a foundation of ATP which is utilized by muscles.
This process is not as efficient as glycogenesis which uses glucose to provide energy. People mistakenly think that the use of these fatty acids by the body has led to genuine weight loss. Our ambition is usually to lose fat rather than weight itself. By not feeding the muscles much of the early weight loss will come from the muscle loss instead of the desired drop in fat. Instead we need to maintain or grow muscle mass while reducing fat percentages.
Our long term goal is not generally to lose weight, even though we may call it that, it is loss of fat. What we are hoping to achieve is an adjustment in bodily constitution so that fat becomes a smaller proportion. There are not many of us around that would have a problem with being over-muscled!
The lose weight low carb diets are not useful for extended periods if you are looking for a healthy alternative in spite of being over the moon with the first weight loss. How-ever it will generally be at the expense of also losing muscle mass which is certainly not the goal.
I created My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more. As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.
