I want to start off with the following post is just my suggestion. I am not a certified dietitian so take my suggestions as you wish.

We all have been there. Started a fitness program whether it be, yoga, getting back to the gym, a diet, the list goes on, only to fall out of it after a month, 2 months, 3 months, It happens. I’ve been in fitness most of my life and went through a lot of stages throughout my life, being single, getting married, having kids, kids getting older, kids moving out, and in each part of my life, I’ve had the same lifestyle with exercising.

What I have grown to learn is that, yes, I don’t feel like working out every day, but I do like making personal goals, so let’s start there. Small goals that you write down every day, doesn’t matter what it is, and complete them, mark them off and move to the next goal.

If you want to get started and you are committed to losing weight, you’re going to have to do some research and a little figuring out about yourself and what you eat. This will be different from anyone so finding something on the web to lose is not a cookie cutter program and there are a number of factors that will come into play, namely the person’s age, sex, height, weight, level of physical activity, and pregnancy.

Due to your age and the metabolic rate that occurs with aging, calories need to generally decrease for adults as they age. In addition, a need to lose, maintain or gain weight affects how many calories should be consumed. Estimated amounts of calories needed based on age, sex, and level of physical activity are provided by going to this link. This should give you a good idea of where you are currently and where you want to be. (According to the Dietary Guidelines for Americans)

It is important to pay attention to portion size when making food and beverage choices, particularly for foods and types of Alcohol that are not nutrient-dense, A concept that can help people choose appropriate portions is serving size is using the palm of your hand for size portion, also looking at the Nutrition Facts label refers to the amount of food or beverage that you consume. Consuming less than the stated serving size results in consuming fewer calories and other nutrients or food components. Eating smaller portions more frequently throughout the day it’s a good place to start, that and an active lifestyle. Get in the habit of tracking your meals just to see how much you consume. There are plenty of food tracker applications out there. Samsung Health, MyPlate, etc…

I challenge you to a 21-day, log what you eat goal if you can do that for 21 days, you’re doing great. From there, modify your calorie intake (carbs, protein, fat) to better your health. If you have questions, shoot me an email. I’d be glad to help.

The following is just my suggestion. I am not a certified dietitian so take my suggestions as you wish.

Modifying your diet can get complicated. Where to start, what to eat and not eat. If you’re reading this far down I have your attention. Since you’re logging your food intake and you’re serious about this. REALLY, serious about this. A few things you can do that will make a difference. Number 1, Lose the fried food, or if it’s a must, you should watch it closer of just how many calories including fat it has, and adjust. You will slowly drop the fried food to hit the small goals you have set for yourself. Number 2, cut back on Carbs, log them in and see where your total intake is. This will be very gradual only because everything has carbs in it. Find your likes and what you can do without. Number 3, Add more protein, a high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health. Number 4. Drink more water. Work up to 100 oz a day. Number 5. Exercise. Walking is great. 30 minutes a day is what you need to work up to.  Number 6. Sleep, It’s hard to believe but sleeping is huge if you want to change your lifestyle and lose weight. Try to get at least 8 hours a day.

If you are looking into supplement proteins or meal replacements, there are plenty of them out there, please email me, text me, or give me a call. There are a few things you should know before just going out at purchasing protein supplements.

There are so many small things one can do and adjust to better their lifestyle. It doesn’t have to be big changes. It took me 12 months to lose 70 lbs. I hated a lot of those days but I had a goal and I stuck to it. Having friends or a trainer to help you to be accountable is another huge thing. Doing something big and challenging, you have to have accountability, and friends, family, and/or personal trainers are your best outlet. Your goal starts with your first step. you can do this!