“Don’t diet; change your lifestyle”
Let’s face it, as moms, we can barely keep our thoughts straight. Throw exercising in the mix, and it could cause chaos in our world. But believe it or not, it needs to be present along with eating healthier foods, to maintain a healthy lifestyle. After having baby number 2, I found it hard to lose those last few pounds. Once I got fed up, I decided to do my research. There were several things to consider for tackling those last few pounds, but one of the biggest factors…SPOILER ALERT: was HAVING A SUPPORT SYSTEM. Since I can credit this as my biggest contributor, I enlisted my best friend, and workout motivator, Tamekia, to help with today’s blog post. Without further ado, Tamekia, take it away!
1. Plan, Plan, Plan…Then Plan Some more!
So, I am going to tell you a secret…Planning is key! This is a very critical part of your weight loss journey. If you do not plan, then all other parts in the process will fail. Things you should consider when planning:
This is the hardest part of the weight-loss journey. You will not see progress if you do not change the way you are eating. I know personally, you have that temptation of wanting to go out and grab something quick without caring for what you are eating. THAT’S OKAY! Just make sure that it is not every day. PLAN to have a nasty diet day, as long as the rest of the week you are diligently eating good foods.
Things to consider when meal planning: calorie intake, carbohydrates you are allowed to have, as well as fats you are allowed to have (these are known as your macros). All these factors play a part in how fast or slowly you see the “baby weight” burn off.
The hardest part about workouts….is actually doing them. If you plan your workout into your day, there will not be an issue when it comes to working out. There were plenty of times that Danielle wanted to give up, but having a workout planner helps keep you motivated. One thing I noticed about Danielle is that when she would skip a workout that she actually WROTE DOWN, she felt more guilty about it than if she had not devoted the time to plan out her workout. Best times to workout is first thing in the morning, or before lunch. You see I did not say evening. Sometimes people use the excuse of being overwhelmed in the evening and are more likely to skip their workouts. Danielle saved loads of workouts on her site’s Pinterest account, but she adored going to Bodybuilding.com. This website also gives a questionnaire on the specific body frame you would like to have. Check it out!
Plan out your rest day. This is your gift to yourself for sticking to your workout schedule for the week! Of course, if you are a beginner, I would suggest you have at least two rest days, but as you become more accustomed to working out, you can move it to one rest day.
2. Consider Evaluating Your Calorie Intake
We just mentioned this briefly, but let’s discuss this a bit further. Before you do anything, you should evaluate what your calorie intake will need to be to lose the ideal pounds weekly. There are some contributing factors when figuring this number out. There are a lot of apps out there that can figure this out for you. A good app to use is MyFitnessPal. When you create a profile within the app, it will ask you a lot of personal questions (i.e. height, weight, age, etc.). The drawback of this app is it will default a calorie count, but I would recommend you determining your calorie count on your own beforehand, and entering that calorie count in instead. That way, your macronutrients (macros) are determined properly.
3. Do Workouts That You Enjoy
You will find yourself getting in the habit of committing to workout plans, as you head on this journey. There are going to be times when you want to just throw in the towel. Do not just give up. Danielle devoted the majority of her weight-loss journey to building strength and toning due to her military physical fitness requirement. She told me she was going to start Jamie Eason’s LiveFit workout plan. She loved it, but it would be her first time lifting weights. Between you and I, she’s not a fan of weights (lol). This new experience excited her, but at the same time, when introduced to new exercises, she wanted to give up. I recommended for her to either take a break (add another rest day) or just do a different workout. Spicing up your workouts will keep the motivation there to want to workout.
4. Consider Incorporating HIIT Workouts Into Your Regimen
As mentioned, there will be times when you want to quit. Let us be honest, this is mainly because you are becoming accustomed to the workouts, and feel as though you are not being challenged. Incorporating HIIT (high-intensity interval training) into your workout plan, I promise you, the boredom will disappear. Along with the boredom fading, you will see results (mainly in strength and appearance). Check out Danielle’s Pinterest board for some inspiration: Workout Ideas (HIIT)
5. Take Progress Pics
Another thing you will need to start doing is taking progress pics. A lot of people do not want to do this just because they do not want to document what they do not like. But how are you supposed to track change, if you do not take a pic? Yes, you can take look at the scale, but that should not be the overall goal when losing the “baby fat.” You are becoming a better YOU, and sometimes the number on the scale will be higher than you expect it to be. But what do you see in the mirror? Both Danielle and I learned that it is about how you feel in your clothes, and not what the scale says. It is totally fine to want to reach a golden number, but remember, MUSCLE WEIGHS MORE THAN FAT!
6. Be Patient
The last thing that you should remember is that it takes time to lose all the weight. It took you roughly 10 months to create a HUMAN BEING, so remember that it will not all come off at once. You WILL have setbacks. You WILL want to give up, but if you stay consistent with the five tips mentioned above, you will be happy with the progress you are making.
A Personal Note from Danielle: I hope these tips Tamekia talked about help any and everyone that come across this post. It is not easy to lose weight from any circumstance, but as I mentioned above, if you have a strong support system, you can do it! If you would like to see more from Tamekia, follow her at http://www.instagram.com/meks_fitness, and on YouTube at https://www.youtube.com/channel/UCDTLvYXpQsjYeqhH9jsoutg.