Hi! I'm Alex and I'm a couch potato.
Hi! I Am Alex And I Am A Couch Potato (Updated).
10 Tips To Get Back in Shape.
Let’s face it, we all have been there at some point of our lives. The thought of getting back in shape and living a healthier life can be seriously unnerving. But worry no more as here there are 10 tips that will get you out of that couch and on the right track.
Tip 1 More fibre! A salad first?
Start eating more fibre. A suggestion could be to have some oats for breakfast and salad for lunch or dinner. But you can take this to a higher level by adopting the habit of eating a big salad before your favourite food. You will find that you won’t be quite as hungry and you will end up eating less.
Make sure your protein comes from very good sources, i.e. turkey or tuna.
Tip 2 Portion Control.
This is of key importance when you want to lose weight.
Each meal should have the following:
Vegetables or fruit should be half your plate. They are rich in fibre and water and will fill your stomach without adding too many calories.
Lean protein. The serving size should be your palm. Good examples of protein are eggs, fish, chicken, etc.
Healthy Fats. It is very important to measure these. They should be from 7 to 10 grams for every meal. Examples are 1 ½ tsp of olive oil, ¼ avocado, 2 table spoons of nuts and seeds.
Complex Carbohydrates. The serving size should be your closed fist. Examples of these are starchy veggies like sweet potatoes, beans, fresh fruit, whole grains, etc.
But don’t fret, allow yourself to dine out at your favourite restaurant, just be wise when you place that order.
Tip 3 Plenty of sleep.
This one is perhaps the most important piece of advice because you simply cannot eat healthy and stay motivated if you are not well rested. I’m sure you know how you are when it come to sleeping, just create a sleeping routine allowing plenty of time, 7 or 8 hours and stick to it. Another good habit you can adopt if to mute your phone ( no vibrate either) so sleep better.
Tip 4 You don’t have to be good at it, you just have to do it.
It is very demotivating when you aim for perfection and when you don’t see the results you wanted, you go back to do nothing. You might have in mind to run a mile but do not give up if at first you don’t make it. You just have to get out there and run.
Tip 5 What kind of workout excites you?
When talking fitness, the first things that come to mind are dumbbells, treadmills, kettle bells, and maybe none of these resonate with you.
I remember that one day, I decided to enrol in one of these big gyms and was almost resigned to the idea of running on a treadmill and lifting weights, but I was shocked to see all the variety of workouts that were displayed on the screens, gymnastics strength, body jump, abs butts and thigh classes, body attack, RPM, pilates and many more. I am sure you would resonate with any of those and will end up increasing the frequency of visits to the gym!
Tip 6 The number is 30.
Sometimes an hour feels like too much, but 30 minutes always feels achievable. So set the rule of 30 minutes a day of any exercise. It could be walking, treadmill, sets of exercises with small breaks, etc. If you remain consistent you will gain weight stability.
Tip 7 I always wanted to do it but never knew how to start.
If you always wanted to lift weights but were afraid of the technical part of it or even how to get started, this is the time to break through your fear and start! Get some help from a personal trainer. Some gyms even include a few free sessions with a PT that will get you started. I am sure that soon after, you will see that not only you will lose some weight but also will gain strength and confidence thanks to the progress your body will make.
Tip 8 I have tried them all!
Are you one of those that have tried all diets out there but did not seem to work? I know what it feels like. Losing some weight just to end up gaining it back again.
Once you have said enough is enough, you will realise that the change has to happen on a deeper level. Take all you have learned from going on those diets, all that has worked for you and put it to good use. Taylor a new diet for yourself keeping in mind that moderation is of key importance.
Once you have lost a few pounds, start adding some exercise and make of this a habit.
It is all about creating a permanent healthy lifestyle without temporarily following some diet.
Tip 9 What about my social life?
When you finish your workday and by some miracle you make your way to the gym, sometimes you get the feeling that you are sacrificing your social life making it harder to be there.
Try to find someone from your office to go with, or maybe work a little more on those gym friendships that you already have. Do some workout routines together. This will, in turn make you feel like you are in the gym also taking part in social activities.
Tip 10 Picture this.
You are in robot mode, walking into the gym and all of the sudden you see through a window into that studio where all the people are taking this dancing class with playful music. Everyone seems to be enjoying it, moving their bodies and laughing perhaps at the one that is trying to catch up, and you think wow, it looks like so much fun! But maybe it's not for me, I am not a good dancer.
Well, look from outside no more! Take that chance! Join! Dance your way to a sexy body. I bet that you will end up hooked and consequently going to the gym a lot more often.
Well my friends, I have to go enrol myself in that salsa class.
I will leave you with all these tips and hope that any or all of these help you say goodbye to that couch, take care!