Week Two: Preparation
As part of our Five Pound Makeover, we're laying out a step-by-step plan to get us to our health and fitness goals.
In week one we looked at self-assessment. We set a goal, took a look at our eating habits and physical activity and built a support network to keep us motivated.
Missed a challenge or two last week? Have a look at week one to get caught up.
Now that you've decided to make changes in your lifestyle, set a realistic goal and enlisted help, we're taking you to the next step.
Week Two: Preparation
If weight loss is your target, experts recommend aiming for around one to two pounds a week. So what's going to get you to March's pledge of five pounds?
Studies show that consuming fewer calories and increasing the amount of physical activity are critical to weight loss.
In this week, we'll lay out seven challenges to help you do both.
Day One: Use a Health Journal
Commit to writing down what you eat, or how much you exercise. Ultimately the health journal will be a great tool in motivating you to live a healthier lifestyle!
Day Two: Pledge to Lose 5 Pounds
People are able to lose weight and keep it off start their journeys with realistic goals. Most obesity experts say weight should be lost at a rate of one to two pounds per week. Live Right Now's March Makeover aims to help you lose five pounds in five weeks.
Day Three: Eat Breakfast
According to The National Weight Control Registry one of the habits of people who have lost weight and kept it off, is eating a balanced breakfast regularly. We'll show you how to start each day with a healthy morning meal.
Day Four: Do 30 Minutes of Cardio
An increase in your daily amount of physical activity will help you burn calories and lose weight. And sustained physical activity is one of the most helpful habits you can adopt to help keep the weight off.
Day Five: Get Low-Cal
According to a study by the North American Association for the Study of Obesity, most weight loss occurs because of decreased caloric intake. For weight loss, doctors recommend women aim for 1,000 to 1,200 cal/day and men to consume 1,200 to 1,600 cal/day.
Day Six: Take a 20 Minute Walk
Incorporating daily physical activity into your routine is key to losing weight and maintaing weight loss. A brisk 20 minute walk can burn up to 90 calories.
Day Seven: Eat 3 Meals a Day
Successful weight loss maintainers have a consistent eating pattern across weekdays and weekends. That means getting three balanced meals a day and avoiding binge eating or high calorie snacks and drinks even on days off.