*Write Your Goals Down NOW!!*
If you want to truly do something, write it down. Journals, to-do lists
are extremely important to your weight loss plan. Brainstorm all of your
goals onto one piece of paper and then rewrite each one as a promise to
yourself. Post it somewhere that will keep you reminded of the
commitment you have made. The fridge is probably best!
Set Up Guidelines/Deadlines
If you just say you're going to meet your goal sometime within the year, that will not work. In fact, you will probably fall into the "I'll start next week" trap. Instead, mark your calendar for a certain date for each goal that you want to achieve. Start small, even if its just replacing your white toast with wheat toast, or your dinner dessert with fresh fruit.
"Out of Sight, Out of Mind."
Go into your kitchen and remove all bad foods from your refrigerator and pantry. This includes all snack foods such as cakes, pies, cookies, chips, sugar colas, crackers and any "empty calorie" foods that will put a halt on your weight loss goals. This step is crucial step since the temptation to cheat will be increased immensely if you have cheat foods lingering inside your home just waiting to be eaten.
DIET IS EVERYTHING!! One thing I tell all my clients is that I see you 3 hours per week, but you still have 165 hours to screw it up!
If you don't remove these tempting items, it will only be a matter of time before you breakdown and dive head first into the cookie jar at 2am in the morning for a binge! Trust me, I've been there... multiple times actually!
Fill your kitchen with healthy, nutrient dense food, such as:
* Lean protein (chicken breast, turkey breast, fish, egg whites)
* Fresh fruits (oranges, apples, grapes, strawberries)
* Raw vegetables (mushrooms, broccoli, squash, green beans, red peppers)
* Healthy Snacks and Munchies(non-fat cottage cheese, sugar free jello, protein bar)
* Bottled Water
Try to have a new target every week and they will add up over time. It's easier to move little pebbles than an entire mountain, right? Here are some examples of weekly changes you could incorporate into mini-goals. If they apply to you, try to incorporate it in your new lifestyle.
Week One: Prime your body by drinking 8-10 glasses of water per day, get 7-8 hours of sleep.
Week Two: Take the steps at work instead of the elevator, or park farther away from your destination
Week Three: If you haven't engaged yourself in exercise, now is the time!
Week Four: Eliminate fried or breaded foods.
Week Five: Try to start surrounding yourself with fitness enthusiasts that can keep you inspired.
Get Others Involved!
You don't have to go it alone! Tell your friends and family what you want to accomplish and tell them how they can help you (and warn them of what doesn't help). Telling someone else your goals will probably make you feel that much more dedicated to reaching them. Who knows, maybe you'll even find a weight loss buddy among your peers who will join you on your journey to weight loss. Two heads are always better than one, especially when it comes to staying motivated!
Document Everything & Anything
Keep a detailed record of your weight loss, dietary intake and how your feeling. By keeping this food and exercise log, you will be able to truly see what your consuming, where your problem areas are, how your emotional state is.
Pictures Will Be Priceless In The End!
Pictures never lie. Nowadays, everyone has a smart phone with a camera so take pictures of yourself every week in your bikini or swimsuit, or even with your shirt off to keep you on track and staying focused. This is one thing I really wish I had when my Personal Transformation took place, even though I went through a real rough time and threw almost any picture of my former self away. Snap a few pictures every week or every other week including:
* Profile shot
* Frontal shot
* Behind shot.
Include these with your diet diary and journal so you can see how your body looks each week while you make changes to your diet and exercise program.
This basically takes the guess work out of losing weight and is crucial for anyone that is serious about results. Make sure the goals you're setting are REALISTIC GOALS! By incorporating the important tips above, you will have a better road map to succeed with your New Year's Resolution towards Health and Fitness, and hopefully will be able to create this change for life!
Nick Brucker
To find more great tips, information, promotions, or even read how I personally lost over 100lbs, please feel free to visit my website at:
Set Up Guidelines/Deadlines
If you just say you're going to meet your goal sometime within the year, that will not work. In fact, you will probably fall into the "I'll start next week" trap. Instead, mark your calendar for a certain date for each goal that you want to achieve. Start small, even if its just replacing your white toast with wheat toast, or your dinner dessert with fresh fruit.
"Out of Sight, Out of Mind."
Go into your kitchen and remove all bad foods from your refrigerator and pantry. This includes all snack foods such as cakes, pies, cookies, chips, sugar colas, crackers and any "empty calorie" foods that will put a halt on your weight loss goals. This step is crucial step since the temptation to cheat will be increased immensely if you have cheat foods lingering inside your home just waiting to be eaten.
DIET IS EVERYTHING!! One thing I tell all my clients is that I see you 3 hours per week, but you still have 165 hours to screw it up!
If you don't remove these tempting items, it will only be a matter of time before you breakdown and dive head first into the cookie jar at 2am in the morning for a binge! Trust me, I've been there... multiple times actually!
Fill your kitchen with healthy, nutrient dense food, such as:
* Lean protein (chicken breast, turkey breast, fish, egg whites)
* Fresh fruits (oranges, apples, grapes, strawberries)
* Raw vegetables (mushrooms, broccoli, squash, green beans, red peppers)
* Healthy Snacks and Munchies(non-fat cottage cheese, sugar free jello, protein bar)
* Bottled Water
Try to have a new target every week and they will add up over time. It's easier to move little pebbles than an entire mountain, right? Here are some examples of weekly changes you could incorporate into mini-goals. If they apply to you, try to incorporate it in your new lifestyle.
Week One: Prime your body by drinking 8-10 glasses of water per day, get 7-8 hours of sleep.
Week Two: Take the steps at work instead of the elevator, or park farther away from your destination
Week Three: If you haven't engaged yourself in exercise, now is the time!
Week Four: Eliminate fried or breaded foods.
Week Five: Try to start surrounding yourself with fitness enthusiasts that can keep you inspired.
Get Others Involved!
You don't have to go it alone! Tell your friends and family what you want to accomplish and tell them how they can help you (and warn them of what doesn't help). Telling someone else your goals will probably make you feel that much more dedicated to reaching them. Who knows, maybe you'll even find a weight loss buddy among your peers who will join you on your journey to weight loss. Two heads are always better than one, especially when it comes to staying motivated!
Document Everything & Anything
Keep a detailed record of your weight loss, dietary intake and how your feeling. By keeping this food and exercise log, you will be able to truly see what your consuming, where your problem areas are, how your emotional state is.
Pictures Will Be Priceless In The End!
Pictures never lie. Nowadays, everyone has a smart phone with a camera so take pictures of yourself every week in your bikini or swimsuit, or even with your shirt off to keep you on track and staying focused. This is one thing I really wish I had when my Personal Transformation took place, even though I went through a real rough time and threw almost any picture of my former self away. Snap a few pictures every week or every other week including:
* Profile shot
* Frontal shot
* Behind shot.
Include these with your diet diary and journal so you can see how your body looks each week while you make changes to your diet and exercise program.
This basically takes the guess work out of losing weight and is crucial for anyone that is serious about results. Make sure the goals you're setting are REALISTIC GOALS! By incorporating the important tips above, you will have a better road map to succeed with your New Year's Resolution towards Health and Fitness, and hopefully will be able to create this change for life!
Nick Brucker
To find more great tips, information, promotions, or even read how I personally lost over 100lbs, please feel free to visit my website at: