Hi Bee, I’m studying for my NASM (national association of sports medicine) for my personal training certification and I don’t want to overwhelm you with info but if you have specific questions, please feel free to ask. Here are a couple of tips that might help you:
Drink lots of water. I carry around a bottle of water with me 21oz-32 oz and fill up 3-4 times a day (more on active days).
That means cutting all empty calories like sports drinks, soda, bottled beverages from your diet. Coffee and tea are OK in moderation.
Don’t use or consume fake sweeteners. They just trick your body into thinking it’s getting something sweet only to lead to more cravings later.
Stay away from packaged foods. Try to cook as much from scratch as you can.
Meal prep! Meal prep your meals on Saturday or Sunday for the week and make sure to pack lots of healthy snacks so you won’t be tempted to go to the snack machine 🙂
Eat until you’re satisfied. Each extra bite is empty calories. If you’re having trouble with this (I know I do), slow down and drink water in between bites.
Eat healthy things you haven’t tried before or cooked another way. I don’t like bananas. I eat them anyways. They’re good for me and are a healthy source of carbs.
As far as excercise goes. 150 minutes of elevated heart rate work out is recommended weekly for adults.
For me that means biking to work twice a week (120 minues) and a HIIT class once a week.
Don’t sign up for a gym and then not go. Sign for HIIT, Tabbatta classes or something fun that you will like and enjoy going to to burn calories. A lot of places will let you get one class free or one week free so you can try everything over the course of a few weeks for practically nothing until you find something you really love.
Walk! Walking at an elevated pace is just as good as going to ‘kill yourself’ at a HIIT class. If that’s your first step, that’s great! Set aside an extra 30 minutes in the morning before work to get your blood pumping for 15-20 minutes, or after dinner. Set an alarm or reminder and get yourself out there!
Setting new habits takes work but the first step is so important, congratulations to you for wanting to make the change!!
Good luck Bee.