Hello,
Welcome bak to another educational health and fitness blog post. Quick disclaimer, I am not a professional and each individual results will vary.
Now that I have that out the way lets jump right into this post!
Over the past 8 months I have been on my own personal health reboot. I started with the goal to lose weight, but have since found it easier to have my main focus on becoming a healthier and fitter individual. My starting weight was my heaviest I have ever been, 110KG – 17 stone. Since I have started my reboot I sit comfortably at a fluctuating weight of 78KG-80Kg. I am proud to say I lost all of the weight at home, by myself within a reasonable budget.
I will later jump into the factors I changed in my lifestyle to become a healthier person, but first I want to ask you a few question.
Are you happy with your body?
Are you getting enough exercise? (minimum of 30 minutes a day)
Is what you’re eating really benefiting your own health success?
Do you suffer from an unhealthy sleeping schedule, unhealthy eating habits etc?
Well, I have some great news, if you answered the above questions, there is hope and together we can change the way you see yourself and how you can reach your fitness goals.
Health and fitness comes in many different subtopics, so I will go through the ones that I, myself found hard or challenging to overcome as well as other important topics I believe need to be covered.
Subtopics that will be covered throughout this post include but do not limit,
– Food/portion
– Exercise
– Motivation
– Sleep
– Self-love
Food + portion control
Food is everywhere and it is hard to escape the reality that junk food is becoming a problem for many Australians and globally. Although many people are resorting to changing their diet by becoming vegan, vegetarian, pescatarian etc etc these lifestyle changes don’t exclude junk food from your diet, but only limit your choices in what junk you can eat and what not. But everyone is human and no one is perfect. Our goal isn’t to exclude unhealthy foods from our diet, we just want to limit our intake and make wiser choices.
Throughout my health journey I have learned many good quotes and tips to help me along the way. One I would like to share with you at this point in time, is that there is no such thing as “bad” and “good” food. Only healthy and unhealthy food exists. We just need to consider what the unhealthy food does to our body and how the healthy stuff benefits your wellbeing and body.
(While writing this post, I will refer to my own personal experience, but remember it is different for each individual and find what works best for you.)
I’m sure when you’re researching “how to lose weight, what food do I eat?” Well, the simple answer is fruit, vegetables and protein (meat). But I am here to tell you that it doesn’t have to be that way. The key to one part of a healthy lifestyle is everything in moderation. Don’t stress the fact that you should only eat plant based foods because in reality that won’t happen and be successful for everyone. Our brains crave sugary and unhealthy foods such as biscuits, chips, pizza, chocolate etc because once we eat something full of sugar, sweetness and bullshit that we consume, our brain reacts and tells us we need more. It becomes an addiction.
You are what you eat, so start becoming conscious of what foods you are snacking on and restoring to, to fill your hunger, boredom and stress. Here is a before and after meal rundown of what I used to eat VS what I consume now.
Before:
breakfast- two pieces of toast OR big severing of sugary cereal.
Lunch- Sandwich with deli meat OR leftover dinner from the night before.
Dinner- 2-3 Servings of what was being served (meat, vegetables, pasta.)
Snacks- Chips, biscuits, chocolate, fruit, salad or vegetables.
After:
Breakfast- Green tea and a homemade green juice
Lunch- Stew OR salad OR 2x corn thins with avocado, tuna, salsa, spinach
Dinner- Steamed vegetables with quinoa and beans OR small serving of what my family is having
Snacks: Activated almonds, fruit/vegetables/salads, smoothie, homemade bliss balls.
Snacks that I have consume occasionally when I need something sweet- Choc-chip cookies, lamington, milo.
(Disclamer* I don’t exclude old foods completely from my diet. I consume everything in moderation. If I crave something sweet I try and eat the healthiest option possible, but I still am able to enjoy unhealthier foods on the odd occasion, except I don’t consume the whole packet of these foods anymore. I have one and move on. I don’t starve or restrict myself from foods that aren’t the best for our bodies because that wouldn’t be possible haha!)
(Since I have changed my diet, I know only consume, plant based foods, nuts, legumes, beans, tuna and the occasional treat. I have cut out bread and dairy products, but if I feel like a little scoop of ice-cream or a slice of bread, I won’t hesitate to have some.)
My now diet consist of more micro-nutrient foods that fill me up for longer periods of time and give me the nutrients that I crave and need. Remember when consuming unhealthier foods, they will always be around. Don’t just smash down a whole box of what is in front of you because they are there. Eat until you’re full and remember whatever it is you’re eating, you will eat it again.
Your new meals don’t have to be boring or flavourless either! There are plenty of different option, flavours and creations you can create or recreate. Don’t be scared to try something new!
Try and find what works best for you. If you’re someone who is constantly hungry, maybe it would be ideal for you to have five-six small meals throughout the day. If you’re someone who eats irregularly, you might ideally want to consume three medium sized meals a day. Remember, there is no such thing as right or wrong. Listen to your body and eat when you’re hungry.
If you’re someone who is constantly snacking, try and remove the snacks and replace them with either water, fruit or tea (if you drink tea). These will still give you the satisfaction that you’re desiring, but they will be a healthier option than a packet of potato chips.
Now, we will look into the portion side of things. Three things I would like you to remember
– Eat until you’re full
– Eat only when you’re hungry
– Listen to your body!!
When you’re hungry, eat. But eat slowly, mindfully and taste every mouthful. Try and eat the healthiest option available to you. I’m not saying live off a plant based diet, but incorporating more fruits, vegetables, legumes, beans and nuts into your lifestyle won’t hurt. Find things that you enjoy eating. When you’re having a meal, make sure you include water. Drink a cup of water before a meal and than a cup after. This will fill you up before the meal and also fill you up after the meal. This will hydrate and fill your body and tell your brain that you’re full.
If you’re one to snack between meals, due to feeling hungry, try incorporating more water into your day. Sometimes our brains get confused and tells us we are hungry, but in reality we are just dehydrated.
Key things to remember
– Everything in moderation!
– Micro-nutrient foods (natural foods- fruit, vegetables, salads, activated nuts, beans, meat etc) are what the body needs to survive
– Eat only when you’re hungry
– Listen to what your body wants/needs
– Eat until you’re full – you don’t have to finish your plate
– Drink water, water, water!
– Have one serving portion, wait. If you’re still hungry, have a cup of water, wait. If you’re still hungry, have a second serving.
Exercise
When it comes to changing the way we live, diet is 80% and exercise is the other 20%. If you put the effort in eating well-portioned, healthy meals, then you’ll see results. If you begin to incorporate some physical exercise into your new lifestyle, you’ll be amazed by how much a walk will contribute to your goals.
If you’re someone like myself, I get very easily bored when it comes to exercising. I don’t like doing the same thing over and over, as I get bored. I like to change my routine up and find physical activities that I enjoy while getting a workout in.
Find an activity or routine that YOU like. If you enjoy walking, start walking from point A to B. Go for a morning walk if you’re an early bird. If you are more of an night owl, workout at night before you have your dinner. Find what works best for YOU. You don’t have to go out and get a gym membership either! You can do workouts within your own home. I didn’t spend a dime on a gym membership. I found workouts that I enjoyed, online. I did my own research on what works best for me. You have the power to do the same.
Exercises that burn the most calories per-session that I find effective are HIIT workouts. High intensity interval training workouts get you to do x amount of an exercise for 45 seconds, (to get your heart rate up) than stopping to rest your heart rate for 15 seconds. Continuing this until your repetition is up. I normally find really good HIIT workouts for 10-15 minutes on YouTube, when I don’t have a lot of time on my hands.
If you aren’t one for cardio or full intensity workouts, I advise you to do some research and find something you enjoy, whether that be hiking, walking, swimming, running or playing a team sport.
Once you find exercises or activities you enjoy participating in, you can create your own schedule and commit to the plan for a minimum of 4-8 weeks to see results. (4-8week schedules really only apply to cardio workouts or running, not so much activities.)
It is recommended that each individual completes a minimum of 30 minutes of physical exercise daily. If you’re someone who hasn’t been active for a quite some time, don’t rush into doing a HIIT workout. Take your time in reengaging your body. Make sure you take the precautions needed such as stretching and cooling down. If you’re just starting out, try walking a couple times a week and see how your body reacts. Once you have reengaged your body and muscles, you can slowly and progressively increase your exercise time and intensity.
My week normally looks something like this.
Monday-Friday: AIM: 2 workouts (15 minutes each) plus a 30 minute walk
Saturday + Sunday: Minimum 1 workout (15 minute) and a 15 minute walk
I workout every day, but this isn’t recommended because your body needs time to heal and repair, especially if it is high intensity. My daily workouts are moderate-medium intensity workouts, but it still isn’t recommended. *
Things to remember
– 80% diet, 20% exercise
– Find what you like
– HIIT workouts burn more calories (if you’re a beginner make sure you find a beginners HIIT workout!!)
– Stick to a workout routine for 6 weeks to see results
– Don’t over do it. Have a starting point and slowly progress.
Like I said before, I listen to my body so if I am exhausted, I don’t exercise, same goes for yourself, but you must figure out whether you’re tired or unmotivated. Which brings me to our next topic.
Motivation
When you buy a new toy or have a new item, its a novelty to you. It’s new so you’re excited to use it and see what it has to ofter you. Motivation is similar to that. If you’re seeing results from changing your lifestyle it motivates you to keep going and continue reaching your goals. But if you become stuck and aren’t seeing the results you had wished for, we begin to question our self-worth and whether we just give up and forget the whole thing.
When someone begins to take charge of their lifestyle and their health, you can start out feeling very much motivated, but sometimes that can soon wear off. So when you begin making your new lifestyle changes, make sure you include an overall goal and reasons as to why you want to change your lifestyle.
Everyone lacks motivation at times throughout their lives. It’s natural to do so. When you come to a point in your new lifestyle where you question your ability to keep going, ask yourself why you started in the first place. Reflect on your goal that you want to achieve. Think about what drove you to change in the first place.
Set yourself weekly goals. Your goal could be anything. Everyones will differ accordingly. Try avoid setting yourself a specific number on the scales if your goal is to lose weight. This is basically setting yourself up to fail. Having a specific targeted number will only put your body into stress mode and if you don’t reach that number, you will lose all motivation. Instead, if your goal is weight-lose, reword the goal. Maybe say, “I would like to lose 5kg within a month.” Make sure your goals are achievable and doable within a time frame you set. Always remember to be easy on yourself and if you achieve a goal, be sure to reward yourself. Buy some new fitness clothing or have a “cheat meal” you’ve been hanging out for.
If you lose your motivation, think of the reasons why you decided to change your lifestyle. Was it to become fit enough to go play outdoors with your children? Was it to fit into a dress for a special occasion? Or maybe it was for yourself. You wanted to better your appearance, along with improving your exercise endurance. Whatever the reasons were to make this change, always remember them when you’re feeling unmotivated.
Some days I don’t want to exercise and I’m sure everyone has those days. One thing I have learnt on my journey, is to identify whether I am really tired and need a break or am I being lazy, driven by my feeling of being unmotivated? Sometimes this is difficult to identify, but try and reflect on what you have done throughout the day. Over the week. How has the weather been? There are many factors that can change the way we feel and how tired or motivated we are. If you’re tired, don’t push yourself. Your body is clearly telling you, you need to rest. If you’re unmotivated I suppose it’s more your mentality telling you, you can’t be bothered.
Things to remember:
– Set an overal goal that drives you to change your lifestyle
– Remember why you decided to change
– Set achievable goals
– Reward yourself when you hit a goal
– Identify whether you’re feeling tired or unmotivated
– NEVER GIVE UP, YOU GOT THIS!
Sleep
Is your sleeping schedule all over the place? Don’t worry, many of us have sleeping problems. There are a couple reasons I have come to realise that effect my sleeping. It may differ for each individual, but I think many of you can relate. The first being our energy.
The amount of food we consume and the amount of time we use burning off that energy sometimes doesn’t add up. This means we are left with more energy then we need. If you don’t get as much exercise as someone should be and you’re eating healthily, you will be making more energy then you are willing to burn off by exercising. The simple solution to this, is to balance your food consumption with the amount of exercise preformed. If you exercise regularly you will gain more energy, but you will also be releasing excess energy, leaving you to feel tired at the end of the day. You will then be able to have a good nights sleep because you will have burned off excess energy while exercising.
My second conclusion being phones. The subtle blue-tinge light that is on most electronic gadgets. This light somehow ask our brain to stay awake and causes you to become more awake while being on your phone, iPad, Laptop etc etc before going to sleep. This is why it’s suggested that you don’t go on your technology an hour before going to sleep.
Thing to remember:
– While eating healthy and exercising regularly you will become more energised, but will feel tired at the end of the day. (Meaning you will have a good nights sleep!)
– Technology isn’t recommended to be used and hour before going to sleep.
Self-love
Everyone deserves to love themselves and have self-respect. One way you can prove this to yourself is by giving your insides, (organs, vital organs etc etc) the right nutrients they deserve. By keeping yourself hydrated with water and taking the time to exercise regularly. If you feel good on the inside, trust me, it will radiate through to the outside.
Eating clean and staying hydrated, with weekly exercise will also have a positive impact on your wellbeing. You will feel good on the inside and out. You will begin to love yourself, most importantly, your organs and insides will!!
Remember that everyone is different. You’re enough. You’re worth everything. You’re beautiful. Stay true to yourself and enjoy life to the best of your ability!
Why should you change your lifestyle? Many of us struggle with self-love, confidence, eating clean, daily exercise, being happy, lack of energy and so on. If you decide to make a few changes in your lifestyle and incorporate more walking or more fruits and vegetables into your daily resume, you will notice a different. You will feel healthier. You will look better. You will have more energy. Others will begin to notice how well you look. More importantly, you will feel happier in general and overall, about yourself. Don’t waste another day, minute or hour wishing for a change, you be that change you want to see. It’s all up to you and you have the power to change the way you feel and look.
I hope that this didn’t bore you, but inspires you to be the best you possible. Maybe if you decided to change your lifestyle, you can tell your story to others and inspire them. I have so much passion for living a healthy lifestyle, I could go on for days providing educational information about living a healthy lifestyle. I hope that you will have learned something from this and will get what you need out of this.
Here is someone I look up to who inspires me to maintain a healthy lifestyle. Her name is Sarah Stevenson, AKA as Sarah’s Day. She is a fitness and health blogger. If you haven’t already heard or seen of her, I highly recommend you go check her out. She will keep you motivated and she also is a really good cook!
Sarah’s Day YouTube: Sarah’s Day YouTube
Sarah’s Day Blog: Sarah’s Day Blog
I hope to upload some recipes and further information surrounding wellness and living a healthy lifestyle in the near further.
Enjoy the rest of your day,
Take care,
-Maddi xox