Healthy Diet Bootcamp: 6 Weeks to Get into Your Ideal Shape for Summer
Summer is about 6 weeks away, and like so many of us you’ve probably been enjoying the comfortable, cozy winter season a little too much. Now, the thought of putting on a swimsuit that covers only about 10% of your body may not seem like a fun idea, but 6 weeks is more than enough time to get you back to your pre-winter body and have more energy to boot.
Over the next 4 weeks I`ll be sharing key tips that have helped thousands of clients, including participants of the Last 10 Pounds Bootcamp achieve their weight loss goals. Today is our kickoff week which means no more excuses. It’s time to kick your butt to get you looking fabulous!
Bootcamp Week 1: 3 Essential first steps for successful weight loss
STEP 1: SET YOUR GOAL
Write down your goals for the next 4 weeks. What is your weight loss goal? What are the benefits of achieving this goal? Are your targets realistic? A healthy weight loss target for most is about 1-2 pounds per week. You may think that doesn`t sound like much, but remember: 1-2 pounds equals 3500 – 7000 calories, which would take a lot of sweat to burn on a treadmill. Set a target and a time frame in which you realistically hope to achieve your goal. I recommend 4 weeks, as it’s enough time to see serious results if you stay on track.
STEP 2: PLAN OF ATTACK
This is two-part. First, now that you know what you want to achieve, think about what has worked for you in the past when trying to lose weight. Did you boost your vegetables? Did you cut out refined foods and just have whole grains? Did you stop the late night snacking? Think about what was easy for you to stick to -- that was HEALTHY -- and got you results.
Here are 3 simple strategies that work for my clients:
• Cover ½ your dinner plate with vegetables everyday
• No 'white' foods -- i.e. whole grains only
• Don`t eat within 3 hours of bedtime
Next, look at what has kept you from being successful in the past. Old habits die hard, so you need to come up with strategies to overcome those challenges. Have you succumbed to emotional eating in the past? If yes, have a plan. Do this bootcamp with a friend or coach who can offer you support when temptation kicks in. Instead of running to the fridge, write down how you're feeling at that moment in a journal. The action may help quell the craving and begin a record of your triggers. Later you can revisit your journal for insight into what sends you to the fridge int he first place, which in turn should help with anticipating pitfalls in the future. If all else fails, leave the house -- go for a walk or to the gym! What's most important is that you take physical action against your cravings and emotions. Don't just rely on will power here, it won`t work.
STEP 3: KEEP YOUR EYE ON THE PRIZE
Keep your goal front of mind at all times, especially in the beginning stages, otherwise you`ll lose your steam and old habits will kick in. We need to break your regular pattern, so you don`t just continue on autopilot. The first week is vital in breaking a pattern, so stay focused and keep your eye on the prize. As you put days and weeks behind you, a new routine will take root and you'll be well on your way!
Coming up: Week 2 of Bootcamp – What to eat & sticking to the diet.
Looking forward to working with you!
P.s. Make sure to follow me on twitter @MariaNutrition for tips to help you stay on track
*Editor's Note: This is the healthy eating portion of Slice.ca's Get in Shape for Summer Bootcamp. Katya Mohsen, our fitness expert, will be kicking off her part of the bootcamp this Thursday, with tailored exercise routines. So stay tuned!
Maria Thomas is a registered dietitian and owner of UrbanNutrition.com.
Also by Maria Thomas