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1. Exercise when it is most convenient for you, when you can go longer (30+ minutes), harder (intensity at 7-8), and have the right equipment (i.e., access to cardio, strength training equipment).
2. 30 minutes a day. If you can't exercise for a complete 30 minutes, break it down to 10 minutes sessions three times a day (Just make sure you are working out at an intense level).
3. Schedule your workouts in advance. Never skip a workout you have scheduled, you will lose motivation. If you scheduled 30 minutes, do 10. If you scheduled 45 do 25 minutes.
4. Water, water, water! It is the answer to everything.
-when hungry, drink water
-when thirsty, drink water
-when tired, drink water
-when bored, drink water
-when hot, drink water
-when you first wake up, drink water
-before you go to bed, drink water
-before and after you go to the bathroom, drink water
-when you eat, drink water
-while walking, drink water
-when angry, drink water
-while out to eat, drink water
5. Make an Inspirational Poster. Use pics of fit people, or just body parts you want to achieve. Look at it daily. Talk to it. Visualize it with every workout.
6. It's more than weight loss. When starting a weight loss regime, it is important that you deal with emotional issues that may have caused your weight gain. If this is not dealt with, it will be harder to lose the weight as well as hard to maintain a loss.
7. Grab a friend. Some people can do it alone, despite what studies say. But most people will need some kind of support system, be it in the form of family, friends, co-workers or on-line buddies.
8. Eat breakfast. And eat every 2-3 hours in well-balanced meals. Pre-plan your meals so there is no room for error.
9. Research. Everything you need to know about health and fitness you can find in books, magazines and online. From the proper way to perform a specific exercise, to chat rooms to daily tips.
10. If it's green, it's free. Load up on green veggies all day, as much as you like. These are typically low calorie and some even trigger weight loss. Try foods like: asparagus, okra, green beans, Brussel sprouts, cabbage, baby spinach, collard greens, cucumbers, lettuce, green peppers, broccoli and much more. Also other veggies that are free: carrots, celery, onions, cauliflower. etc. Eat raw if possible, steamed, grilled or roasted, adding whatever seasoning you like (except salt) and a little or no oil.
11. Limit salt. We store salt in our body for various reasons, but excess salt causes water retention and causes bloating. Keep sodium below 2,000 milligrams a day.
12. Have it in a contract. Make a written agreement with yourself, a friend or your trainer. It can be as simple as a "To-Do" type of list pinpointing your nutrition and exercise changes you will make. Sign and post were you can see.
13. Make modifications. Alter your environment to make your new lifestyle as easy as possible. Things like setting workout clothes were you can see it, always carrying a water bottle, keeping a written journal for food and exercise, posting helpful signs where you can see it daily, keeping fruit and other healthy snacks at your desk, and surrounding yourself with others who live a healthy lifestyle.
14. Don't skip meals. Mornings might be kind of rough, but skipping meals won't make anything better, especially breakfast. Your body needs the energy to keep functioning at its best.
14. Walk and talk. When you're out walking for exercise, your pace shouldn't be so tough that you're gasping for air, or so easy that you can babble nonstop to your exercise buddy without breaking a sweat.
15. Remind yourself. Put notes of motivational thoughts and other supporting words in your home in places where you will walk by them constantly; like the fridge.
16. Go nuts. When you feel your stomach rumbling, reach for almonds and other nuts. They are packed with protein and contain monosaturated fats that help you feel fuller. Just watch out for those smoked and salted ones if you are monitoring your sodium.
17. Keep yourself guessing. Workout routines are a great thing, but they can get boring. Instead of hitting a treadmill everyday, take your run to the streets or use the stairs.
18. Remove temptation. Clean out the cupboards in your kitchen and remove any of the unhealthy food that is not part of your Challenge meal plan. Don't let a moment of weakness be your undoing.
19. Stop comparing. Many people are guilty of comparing themselves to fellow gym goers, which takes the focus away from your workout. (Who hasn't scoped out that super-slim girl on the treadmill or the chiseled-to-perfection personal trainer?)
21. Avoid sugary snacks. Abstain from any high-fructose or high-sugar foods about an hour before working out. This will help you avoid the sluggish feeling that accompanies a "sugar crash." If your sweet tooth is acting up right before a gym session, try satisfying your cravings with some fresh or dried fruits.
22 . Eat the right snacks. Have a light snack two to three hours before your workout; this way, you'll feel satisfied at the gym and not feel starved afterwards, preventing the post-exercise binge. Choose a snack that's a mix of "good carbs" and protein. Half a sandwich, an apple or celery with peanut butter are good examples of healthy pre-workout snacks.
23. Pump up the music. Experts agree that when you listen to music while exercising, you tend to match your pace to the tune. Keep the rhythm upbeat! It's also a good idea to update your playlist weekly; new songs will help keep you motivated.
24. Journal it. Not just your daily calorie and fitness minutes either. Since it is more about changing your “lifestyle” journal anything you desire. Your feelings, aspirations, your work, family and friends, and stressful things that may cause you to overeat.
25. Eat this, or eat that? It's all about choices. That favorite fast-food joint may have the best cheeseburger and fries, but there are better alternatives. Try a turkey burger and baked fries. Or even better, a veggie burger.
26. 2-3 days a week, strength train. Don't be afraid of the weights. They are your friends. With just 10 basic exercises, you can workout all the major muscle groups. Start light and work your way up. Do one set of 12-15 and progress to 2 sets.
27. Switch it up. Every 4-6 weeks you should change your workout routine to avoid any plateaus. If you enjoy walking, add some inclines or hills. If Tae Bo is your thing, well try Turbo Jam. Same with strength training, try different moves to work the same muscle group.
28. Have a plan, set some goals. This is referencing not just your weight loss, but all your lifegoals. If you want to go back to school, go! If you dreamed of vacationing in Paris, book the plane ticket. If you want to be a published author, do whatever it takes to make it happen. If you want to weigh XYZ, jump on it and finish the job.
29. Flex. Flexibility, as well as cardio and strength training, is important as well. Stretch before and after each workout, preferably during a 5-10 minute warm-up and 5-10 minute cool down.
30. Live your life! Okay, easy right? Don't make weight loss the only thing you have going on in your life. Don't miss out on enjoying yourself. One bad meal does not ruin your life. Go out and party with your friends. Enjoy your holiday meal without stressing about the calories. Moderation is the key.
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