motivationtips

After a week of overeating unhealthy food, up to the point of feeling sick for about a week, I did a 21 day detox with absolutely zero binges, and about 3 tiny bad things the entire time. Didn’t even do more exercise than I was doing in the first picture, as it was end of term and I was super busy with homework, but just goes to show how important eating right is and how quickly it can make a difference!

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#motivationtips

12 Weeks

Make a promise to yourself to focus on your health and fitness for 12 weeks. Plan to work out at the very least 3 times a week, for at least 30 minutes. Try your very best to eat healthy 90% of the time, but don’t give up if you don’t stick to your goals all of the time! Absolutely everyone makes mistakes sometime, it doesn’t mean you can’t achieve your goals in the long term. 

Reward yourself with something at the end of each week, whether it’s a bubble bath and nail sesh, new workout gear, or a new dress in a size you didn’t fit before! It isn’t bad to reward yourself with food either; at the end of the week, a chocolate fix can be just what you need to satisfy your cravings. I find it also helps to keep my motivation up during the week if I have a little splurge to look forward to :P

After the 12 weeks, you probably wouldn’t dream of going back to your old ways, it becomes a lifestyle and habit after that amount of time. It’s also a decent enough amount of time for a noticeable change in your body/energy levels/fitness to occur. Make it 12 weeks of loving you body and treating it well!

Working Out

Don’t finish your workout until there’s sweat dripping down your face. It means that you’re burning up those calories at a faster rate than if you’re only puffing slightly, it also improves your circulation and improves your skin! And don’t worry about looking ugly, no one cares (as long as you clean up after yourself). If anything people will respect you for giving it your all, well I know I do when I see people going hardout.

Remember, an hours workout is only 4% of your day, you might as well put everything you’ve got into it. 

Honestly it’ll be over before you know it, and you will feel super good about yourself from all those endorphins that exercise releases, as well as having the knowledge that you did your best, and that next time you workout, it will be easier, because you will be fitter! (But don’t let your workout get easy, it should always be challenging). 

Sweat is fat crying, so get out there and make your fat bawl it’s eyes out!

Best Fitness Quote Ever:

Eat Clean

Train Mean 

Get Lean

That’s all it takes.

It really is! Just a simple combination of those two. Eat clean 90% of the time, get up a sweat for at least 30 minutes 3 times a week and you will see a change in your body. Find what healthy foods you like to eat, and workouts or sports you enjoy doing. The only thing holding you back is your own excuses.

Healthy Eating

The key to eating healthily, in my opinion, is finding what healthy foods you actually LIKE. There’s no point in forcing yourself to eat spinach and carrots if you hate them, you will just end up reverting to your old ways of eating junk! Instead, try new things. 

There has to be some veggies and fruit you like, you’ve just got to get out there and try things. Visit a health food store, or browse the fruit and veggie markets and try something you’ve never heard of before. Search up new healthy recipes that look yum and try out those :)

I’ve discovered so many delicious foods and recipes since deciding to eat healthy. It can be fun! Healthy does not equal boring or tasteless - make best friends with herbs and spices, and step out of your comfort zone.

Meal Planning

This probably isn’t for everyone, but I find it super helpful to plan my meals beforehand. Just check you have all the ingredients and visualise your meals the day before. Making a lunch you know will fill you up helps stop impulse buys when you’re hungry during the day, and planning out your meal just helps you stop over-eating in general, because you know that you’ve had enough, as you’ve thought about it before. It also improves the quality of your meals, because it’s not just something you’ve randomly chucked together, it will have had thought and time put into it. So give planning meals a try!

Live a Little

A little rule I give myself that has really helped, is to accept when people offer you food, even if it’s unhealthy! That is because (for most people) it doesn’t actually happen that much, so it’s not going to do you any harm. For me, I hate seeing people around me eating yum food and I’m the only one not enjoying it. So make a big effort to make your own healthy lunches,  and eat well at home, but don’t stress when you’re out, because food is part of being social and you don’t have to pig out and take everything you’re offered, but trying new foods is a great part of life!

Tracking Your Progress

Keeping track of your weight, and also how your appearance is changing is such an important part of successful weight loss! Without doing this you’re so much more likely to lose motivation, as obviously you won’t notice a change in a day and healthy weight loss does take place over a long period of time.

Try having a weekly weigh in, preferably first thing in the morning before you eat when you’re at your lightest. Also, take your measurements or take photos in your undies and update them every month or so. Photos are probably the best way to see how far you’ve come, as sometimes you don’t lose weight, but you’re still losing fat, just replacing that with muscle. 

Swapsies

Try substituting foods for their healthier alternative. For example change white bread for wholegrain or rye, white rice for brown, salami or ham for tuna fish, white chocolate for dark, crisps for toasted pita and hummus or wholegrain crackers. Basically - the closer to nature it is, the better. Processing foods just adds more chemicals you don’t need, and strips away the natural fibre and goodness in foods. 

Goals

Make fitness goals for yourself! Make them challenging, but achievable and make sure you have a way to carry them out. If you run, try training for a fun run or even marathon if you want a really big challenge. If strength is your goal, aim to increase the weights you life, number of reps you do etc. Maybe aim to join a gym or try some local dance or fitness classes. Goals are such a great way to show progress not on the scales, but in your overall fitness and wellbeing

Moderation

Said yes to one rose chocolate and some dark chocolate from my friend at lunch, yes to the heavenly kiwifruit sorbet I made at Culinary Academy yesterday this afternoon, and yes to one slice of godfather pizza tonight when my family ordered Domino’s pizza for dinner, but then filled up on a yummy bean salad I made. Moderation is key!

I find it’s a good rule to accept when other people offer you food that you normally wouldn’t have, because it doesn’t happen super often, but just don’t make a habit of giving into your urge to splurge at home. 

Find out what works for you

You can’t eat 100% healthy all of the time, and a few splurges is fine. Some people like to have something small every day, and others (like me) have one splurge day where they eat whatever they want. If you find you find yourself craving sugar/fat daily, then it’s probably best to have a little each day.

But if you (like me) can’t stop at a little bit, and just end up overeating, then a splurge day is probably best. It’s guilt free indulgence because you’ve earnt it by eating super healthy through the week! You really do have to be strict on your eating throughout the week to make this work though.