* Make a list of 21 reasons you want to lose your goal weight...at first your reasons will have to do with how your body looks and feels but as you list things they will get deeper to the heart of what losing that weight means to you. You don't have to share the list with anyone, just read it occasionally to remind yourself of why you set that goal in the first place.
* Plan ahead to get more sleep (even if it means your housework goes out the window...your health is more important and a well-rested person is more efficient at EVERYTHING they do, and less cranky too) - 8 hours minimum. I could go into the science of how this helps you lose weight but I won't bore you ...unless it helps you fall asleep ;)
* Do something relaxing for yourself each day, quiet time, bubble bath, cup of tea, you choose (you HAVE to put this on your schedule or you won't do it, even if it is only 5 minutes)
* Get 30-45 minutes of exercise 3-5 times a week- walk, jog in place, jump up and down, whatever you can fit into the nooks and crannies of your day, (cardio is best for weight loss, but strength training does give nice muscle tone); you can also wear a pedometer and try to increase your # of steps daily (although it may not seem efficient, try to stand while doing everything and keep your feet moving...it DOES burn calories)
* Drink 64 oz of water daily...that's 8 water bottles! Your body NEEDS it. You can add Figure 8 fizzing beverage tabs to the water for variety and an energy boost. Yes, you will use the bathroom more. That's a good sign you are hydrated.
* Protein shake with fiber powder added to replace at least one meal (I suggest breakfast or supper... if you are a breakfast skipper, definitely have the shake for breakfast...if you eat a healthy breakfast already - like low-sugar yogurt and oatmeal - then your shake is for supper). I love fruit juice-sweetened yogurt (from the health food store) or Stonyfield Farms Organic Vanilla Yogurt and the lowest sugar oatmeal packets I can find. As a general rule, stay away from anything that has "high fructose corn syrup" in the first 5 ingredients.
* Healthy balanced lunch (you can prepare several healthy days meals at once and freeze so it is "fast food") - healthy means whole grain pasta, whole-wheat bread or brown rice, lean protein (chicken or fish), a little healthy fat (olive oil and nuts), as many vegetables or fruits as you can of a variety of colors, use seasoning like garlic and rosemary and balsamic vinegar instead of butter and salt for flavor (although a little sea salt is tasty on veggies)
* Healthy snacks like raw almonds, carrot sticks, apple slices (put them in small baggies so they are easy to grab on the go).
* Find a friend to encourage you and help you stay motivated...report to them regularly your successes and ask for encouragement for your struggles.
* Most importantly, DON"T GIVE UP if you have an off day, just get right back on track and know that healthy weight loss doesn't happen overnight, but you WILL shed those unwanted pounds if you just keep trying no matter what.
* Plan to reward yourself with something non-food related when you reach your goal...a new pair of jeans that make you feel great, some sexy new shoes, or a pampering treatment like a massage or pedicure.
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