I used this challenge to help others "get started". The title of it explains it all. You take steps each week to improve your diet, then the next week you add more to it. This way you can help develop those important "healthy habits" to improve your health. If you just radically change your diet to adopt EVERY suggestion I give you, you are bound to give up quickly instead of sticking it out until you start seeing benefits. So here they are and if you would like, use these weekly steps to help you "get started". This program lasts 4 weeks. Some of them you do just once, some you do all 4.
Week 1:
Week 1: Take a BEFORE photo and take your BEFORE measurements
These don't need to be posted anywhere, but will be great motivation for you! Some weeks when I don't see much loss on the scale, I see inches gone. That's what we are ultimately after anyway.
Weeks1-4: Drink more water
Add lemon juice to water to act as a natural diuretic. Absolutely no soda (diet or regular). No drinks with added sugar. This includes gatorade, powerade, and fruit juices (100% juice ok in moderation, I drink 4 oz of orange juice at breakfast).
Weeks 1-4 Record everything you eat and drink
Keep a record of all the food you consumed. Week 1 is just to learn where your calories are coming from. Next week we will use it to your advantage. But for this week just enter everything that goes into your mouth!
Weeks 1-4 Exercise at least 5 days a week-minimum of 20 minutes a day
Cardio-Do at least 20 minutes of exercise 5 days a week (any exercise that gets your heart pumping). Toning-devote at least 15 minutes 3 days a week to extra toning exercises. It could be lifting weights, pilates, wii fit, or even ab exercises. I would love to see you exercise everday, but realize this wouldn't be realistic. I want to see success, not fails!
Weeks 1-4 Try 1 new healthy recipe each week
If you need a new recipe and can't find one, email me. If you try a new recipe and especially like it, email it to me so that I can share it for others to enjoy. Feel free to have a look at my cookbook for my personal recipes. I do not post them until I know they are healthy and I have tried them myself. I have several and am always looking for new ones! Make sure they are healthy! I sometimes add recipes to see JUST how bad they are! Don't eat Brenda's Manicotti! It may be delicious, but it is fattening!
Week 1-4 No more processed foods!
Switch to whole wheat bread, whole wheat pasta, brown rice, whole grain cereals, and whole wheat tortillas. Look at the labels. If the first ingredient listed is anything enriched (bleached flour, etc) put it back! This eliminates all those prepackaged convenience foods! No more hamburger helper!
That's it for the 1st week's changes. Some go all 4 weeks as this is a 4 week program.
New for Week 2:
Weeks 2 to 4 Take measurements every Monday (photo optional)
I do this with a tape measure and I record it in my journal. You should do it this way, but if you are satisfied with "my clothes are feeling looser" or "my belt tells me that" then that's fine too.
Weeks 2-4 Nothing to eat after 6 pm
This is hard since it takes dedication and preparation. Do not eat after 6 pm so that when you go to bed and are still burning calories, your body digs into the fat stores and helps you lose weight! If you just HAVE to have something, make sure it's high high in protein and low low in carbs! Glass of skim milk, tuna fish, turkey meat, etc.
Weeks 2 to 4 Do not go over your RDI
Make sure your RDI is accurate for what you are trying to accomplish and stay under it by at least 50 calories.
Weeks 2 to 4 Eat enough protein
Look at your food diary. How much protein are you eating a day? Aim for 75g minimum a day. It should be at least 30% of your RDI. Each gram of protein is worth 4 calories. So if you are on a 1200 calorie diet, 1200 x 30%=360/4=83. So 83 g would be the minimum grams of protein you would want to eat a day. Ask me to help you if you don't understand this one.
New for Week 3:
Weeks 3 to 4 Eat more Fruits and Vegetables
Try to eat 2-3 serving of fruit a day and 3-5 serving of vegetables. But pay attention to portion sizes and don't eat too many. Fruits are especially high in calories and carbs. But if you are eating carbs, these are the carbs you want. It is fuel for your body. Vegetables are important for the same reason, but you can eat more and eat less calories. Try steaming broccoli, baby carrots, or cauliflower. I used frozen veggies-especially stir fry-just add shrimp and you have a full meal! Then there is always canned for convenience. I try to eat 2 serving of vegetables when I eat them! Watch out for potatoes, corn and other starchy vegetables which are different carbwise. Limit these. Just ask me if you have any questions about a particular fruit of vegetable.
Weeks 3 to 4 Keep your carbs at or below 50% (+/-2)
Try to keep your carbs below 50%. Just like protein, carbs are worth 4 calories per carb. So the 1200 calorie diet would aim for 150 carbs per day. Thats 1200/50%=600/4=150. Now that you see where your calories are coming from, concentrate on cutting back on your carbs if you need to. Look at your food diary from last week and see what you could do without. Some diets recommend 25% fat and 45% carbs. This would be acceptable also. This is just a guideline. I find that most people eat tons of carbs or fat and never enough protein. So that's what we are working for. Get your protein up to 30% and keep the others within an acceptable range and you will have success I promise.
Weeks 3 to 4 Keep your fat at or below 20% (+/-2)
Fat should never go over 20% and fat is worth 9 calories per g of fat. So with a 1200 calorie diet you would want to stay under 26g of fat. That's 1200x20%=240/9=26. Now that you see where your calories are coming from, concentrate on cutting back on your carbs and/or fat. Look at your food diary from last week and see what you could do without or substitute. I use low fat or fat free cheese, nonfat or low fat milk, egg whites instead of always whole eggs, and low fat or fat free spreads and dressings. Try promise fat free spread if you need some butter on your toast!
Weeks 3 to 4 Do Toning Exercises at least 3 days a week for 15 minutes minimum
Do Toning Exercises at least 3 days a week for 15 minutes minimum Guidelines: Toning-devote at least 15 minutes 3 days a week to extra toning exercises. It could be lifting weights, pilates, wii fit, or even ab exercises. Message me if you are interested in ab exercises! I have some that take about 15 minutes to complete! Muscle uses more "energy" to be fed than fat! If you have more muscle, you use more energy, which uses more carbs and if you are limiting your carbs, then you are reaching in and using that stored fat!!
New for Week 4:
Week 4 Do Something Special for Yourself
Do something special (only you need to know) for yourself. Buy a new pair of correctly fitting pants, properly fitting bra, new workout clothes, go see that movie you've been wanting to see, go out to dinner with friends to share your experience (remember to choose a place that has grilled items to choose from so you don't blow it)
Week 4 No Exceptions this Week
End of Week 4: Take those final measurements and photo!
