Healthy weight loss (12 weeks plan): week 2
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Reflecting on Week 1 and Setting the Stage for Week 2
Congratulations on completing Week 1 of your weight loss journey! By taking measurements, snapping photos, and committing to daily walks, you’ve set the stage for success. These actions not only track progress but also foster consistency and self-awareness.
As we transition into Week 2, remember the importance of staying consistent with your 15-minute walks. Lace up your sneakers, step outside, and let’s keep moving towards your goals! And don’t forget to celebrate your wins, not matter how small.
Building Consistent Habits for Success
Consistency is key on your weight loss journey, and building sustainable habits is the foundation of that consistency. By incorporating small, manageable actions into your daily routine, you can make healthy choices effortlessly.
Whether it’s doing a few sit-ups during TV commercials or taking a brisk 5-minute walk when boiling water for your coffee, these micro-habits add up over time and contribute to your overall success.
By making healthy choices a natural part of your day-to-day life, you’ll find it easier to stay on track and reach your goals. So, let’s embrace the power of consistency and continue to build habits that support your well-being. You can get more ideas about building daily habits here.
Choosing Lifestyle Over Diet
In our quest for long-term wellness, it’s crucial to shift our focus from temporary diets to sustainable lifestyles. The key is to find a way of eating and moving that aligns with your preferences, values, and needs—one that you can stick to even on your toughest days.
We all encounter challenges and setbacks, whether it’s a stressful day at work, a lack of sleep, or simply feeling overwhelmed by life’s demands. During these moments, having a lifestyle that you enjoy and can maintain becomes paramount.
Rather than relying on strict diets that leave you feeling deprived or guilty when you slip up, focus on building a lifestyle that supports your overall well-being and allows for flexibility and enjoyment. By choosing a way of eating and moving that feels right for you, even on your bad days, you empower yourself to navigate life’s ups and downs while staying committed to your health and happiness.
So, let’s ditch the diet mindset and embrace a lifestyle that’s sustainable, enjoyable, and tailored to your unique needs.
Embrace Creativity and Stop Making Excuses
It’s time to unleash your creativity and put an end to excuses! Who says you can’t enjoy your favorite film while working out on the treadmill at the gym? Or why not invite a colleague to join you for a 30-minute walk instead of sitting in the canteen?
By thinking outside the box and finding innovative ways to incorporate movement into your daily routine, you can break free from the limitations of traditional exercise. It may take a few tries to find what works best for you, but with determination and a willingness to explore new possibilities, you can make the right choices aligned with your goals.
So, let’s banish excuses, embrace creativity, and take decisive action towards a healthier, happier you!
Practice Self-Compassion
In the journey towards better health, it’s essential to be kind to yourself. Life isn’t always simple, and setbacks are inevitable. Remember, you’re doing your best. If you have a bad day or find yourself overindulging, it’s okay.
Instead of being hard on yourself, consider journaling about it. Reflect on the reasons and feelings behind your actions with a compassionate lens. Forgive yourself and understand that nobody is perfect. Every day is a new opportunity to start fresh and make positive choices.
So, be gentle with yourself, show yourself the same kindness and understanding you would offer to a friend, and keep moving forward with love and acceptance.
Week 2 Challenge: Calorie Awareness and MyFitnessPal
This week’s challenge is all about gaining a deeper understanding of your body’s needs and fostering awareness around your food choices. While logging food and counting calories may not be your favorite activity, it’s a powerful tool for uncovering insights into your eating habits and portion sizes.
By setting up an account on MyFitnessPal and logging your food intake for a few days each week, you’ll become more mindful of your consumption and gain valuable awareness about your calorie intake. This isn’t about obsession or restriction—it’s about empowering yourself with knowledge and making informed choices that support your goals.
So, let’s embrace this challenge with an open mind and use it as an opportunity to learn more about our bodies and how to nourish them optimally.
To check how many calories you should be consuming, click here.
To set up your MyFitnessPal account, click here (but I prefer using mobile app).
While we focus on gaining knowledge about food portions and calories, let’s continue with the positive habits we’ve established in previous week.
- Walk 20 minutes a day
- Stay hydrated
- Sleep at least 7 hours
NEW FOR THIS WEEK: Add 5 minutes strength exercise. This You Tube video can give you an idea, remember, you only need 5 minutes. If you manage more, you applaud you!
