In a post-pandemic world, many of us have packed on the pounds and are struggling to lose weight. Although a survey by the American Psychological Assoc that was conducted from Feb 19-24, 2021, of 3013 adults found that around 10% put on 50 lbs or more ( the median weight gain was around 15 lbs.) Bearing all this in mind I’m going to give you some helpful strategies that I’ve used to help strip 22 pounds off my body and get into the best shape of my life.
“The journey of a thousand miles begins with one step” – Lao Tzu. Set goals and make a commitment to yourself to begin today. Don’t look at the weight loss as a race but rather more as a journey. Your main goal is to create a caloric deficit by eating healthier. Many times when I speak to potential clients they say things like, “ I’ll start next week,” or,” I’m on vacation this week and will start my program when I get back from the cruise.” That’s not an excuse to wait to start your journey. Pack your protein shakes, healthy snacks, and pre-workout in your bag when you go on that cruise. If you’re flying to another city, look into healthy restaurants/gyms in the area where you are staying. When you get that meal plan stick with it even when you’re traveling. Many times if you’re staying at a condo or resort with a kitchenette you can make your own healthier options.
When you first wake up and before going to bed at night try meditation and focus on how it would feel to be at your desired weight. I have my clients write down two or 3 physical goals (affirmations..In the “ I am” wording ) that relate to their main goal and put them in 3-4 places where they can see them several times throughout the day. Get friends that will support you in your journey, whether it’s a trainer/coach, workout partner, biking partner, etc. Friends that have a ‘can do attitude’ and are full of energy and optimism. Get rid of the people and friends that don’t support your journey to a healthier you! Believe in yourself and know that you can do whatever you set your mind to. Many of the mainstream weight loss programs that are on the market today recognize that motivation and self-worth are an important part of their weight loss programs. “If you want a new outcome, you will have to break the habit of being yourself and reinvent a new self” – Dr. Joe Dispenza
After my morning meditation/affirmations, I stretch and begin my walk. Usually, I go for around 3-5 miles on an empty stomach. Keep this in mind though that as long as you get cardiovascular activity; whether it’s running, walking or jogging it doesn’t matter when you do it but rather that you are consistent. Take small bottled waters and sip stay hydrated while you’re doing it as well. For extra resistance, you can also attach ankle weights, etc.
Drink enough water throughout the day to stay hydrated and help your body to function properly. Our bodies are made up of over ⅔ of water so if you’re not getting enough water your body won’t be able to function at optimal levels. No, sodas, energy drinks, and alcohol don’t count. Remember that caffeine is a diuretic and actually can make you lose water much quicker as well. Aim for about ¾ of a gallon of water on a daily basis. When you first wake up in the morning drink a large glass of cold water with some lemon squeezed in to help jumpstart your digestion.
Hopefully, these tips will help you towards shedding that pandemic weight and getting you started on a path to a healthier body and life!
Tony Edge, CPT
Pics taken at The Gym Downtown , Orlando FL thegymdowntownorlando.com