Category Archives for Motivation

Ways to Cut Calories Without Starving

Whether you have 10 lbs to lose or 100 lbs to lose you need to make changes. It really does come down to diet and exercise but it doesn’t have to be daunting. I’ve added some ways to cut calories without starving. Want extra help on your weight loss/ get healthy journey? Join our Fitish Moms Facebook group (you don’t have to be a mom to join)

Don’t Drink Your Calories

Drinking cokes, sweet tea, beer, and wine, it is all adding unneeded calories. One can of coke is 150 calories. If you have 4 cokes a day that is an extra 600 calories which it half of your daily calorie intake if you are striving for 1200 calories a day. Learn to drink non-calorie sodas, unsweetened tea, and water. It will take some getting used to but you can do it. I was addicted to Southern ‘sweet tea’ and now I only drink unsweetened with lemon.

Use Smaller Plates

This is completely psychological. Studies have shown that when we use smaller plates we eat 30% less. We serve our self less, we eat less and we don’t feel like we are missing out on anything.




Load Up on Vegetables

Vegetables have less calories than food like meat, cheeses, breads, and desserts, they are also much healthier. I try to make my plate 2/3 vegetables. I’m eating just as much as I was before, I’m full, and I’m eating less calories. You get the minerals and vitamins your body needs.

Water, Water, and More Water

Drinking water can help you control your calorie intake since water has no calories and easily substituted instead of drinking high calorie beverages. It is also great for your skin and helps energize your muscles.

Eat Soup or Salad before Your Dinner

Eating a broth based soup or a salad with light dressing can significantly cut your calories. When you fill up on the soup and/ or salad you will eat less of your entree. I do this a lot when I go out to eat.

Related –> 5 Busy Mom Workout Tips for the Beginner

Relax and Enjoy Your Meals

The French have it right, relax when you eat. When you rush you eat more and it slows down digestion. Eat slowly and you’ll see that you are actually filling up and don’t have to eat as much to fill full.

Measure Your Fat

This is common sense, the fat you eat is the fat you wear. Sure that candy bar sounds good but it is high in fat so you should skip it and grab a piece of fruit instead. When you measure your fat you will actually see how much fat is in everything and can make better choices. I love the My Fitness Pal app to help me keep track of my food.




Yes, You Can Eat Dessert

What? But you just said to make better choices and yes you should but I also don’t believe in never enjoying yourself. No, don’t have dessert every day and when you do have dessert just have a small portion. I like to share a piece of cake with friends.

Skip the Bread

You don’t need the bread brought out before your meal at a restaurant. It won’t kill you not to eat it, I promise. It is added calories you don’t need. I rarely eat bread unless it is wholegrain and usually when I make a sandwich for a picnic.

Related –>Applesauce Banana Bread

Focus on Your Task at Hand

Ever find yourself mindlessly eating snacks while you are working or reading? That is added calories you don’t need. Eat at meal time and when it is meal time focus only on eating.

Eat Half of Your Meal at Restaurants

Restaurants, especially in the USA serve REALLY big portions. Pack half up for later as soon as your meal is served so you won’t be tempted to overindulge. My daughter and I like to split dinner and split a salad. We are never hungry for more.

Enjoy Low Calorie Alcohol

You probably should skip alcohol if you are trying to lose a lot of weight but we are Fitish around here and like to enjoy drinks on the weekends. I love IPA beers but they pack a lot of calories so I have a light beer. Make sure to skip the fruity drinks, they are packed with sugar! Cabernet wine has low sugar as well as liquor (without adding the juices). It is all in what you get used to.




Switch Out Your Snacks

Remember how I said no snacking while working or reading, etc? That doesn’t mean no snacks at all. I have a mid-morning snack and another in the afternoon but it is a designated time meant only for eating. Skip the chips and candy bars. Switch them out with boiled eggs, low fat yogurt, low fat cheese, or popcorn.

Skip the Cheese

Unless it is low fat  and lower calorie that is. One slice of cheddar cheese on a burger is an extra 113 calories! That is easy to leave off because all of those little extra calories here and there really add up.

Swap out Your Sides

I love french fries as much as the next girl but no, just no. Eat vegetables or if you must have fries then go for sweet potato fries instead. That isn’t to say I won’t reach over and grab a few fries off of someone’s plate when we are out to eat…

Grill Instead of Fry

As much as fried food tastes good skip it. Grilled food is delicious and your body will thank you.

There are plenty of foods that you can eat so you will not starve. Even if you aren’t a big fan of healthier foods you will get used to it and you will start to feel better.

9 Tips for Sticking to Exercise Long-Term

9 Tips for Sticking to Exercise Long-Term

 

Starting an exercise program is only half the battle. Sticking to exercise long-term is a huge challenge for most people. You may start out strong, never missing a workout, and you may even be seeing some positive challenges with your body and energy, and then suddenly life gets in the way. You may start missing a workout once and while, but then before long, you’re missing several a week. Once you start skipping workouts, it gets easier to skip the next time. Once you get out of the regular routine it’s difficult to get back on track. You might just hate exercising and eventually stop because you’re miserable, or maybe you’ve become bored with your routine. No matter what is affecting your motivation to keep up with your exercise program, you’ll find some helpful tips below on how to stick to exercise long-term.

 

Find something you enjoy. – If you hate your exercise program, chances are good that you won’t stick with it long-term. Life’s too short to stick with a type of exercise you hate. Take the time to find something you enjoy. Don’t be afraid to try new ways of getting exercise, and don’t give up till you find something that you enjoy.

 

Schedule your exercise to ensure you have the time. – Make exercise a priority by scheduling time for it. Many people find it helpful to exercise in the mornings so that nothing gets in the way of it later in the day. If you schedule your exercise time like you would a doctor’s appointment, then you’ll be on your way to achieving your goals and you’ll set yourself up for long-term success.

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Track progress. – Be sure to track your progress so that you will have something to look back at when your motivation starts to wane. If you can see how far you’ve come by looking at a fitness journal and pictures, you’ll be more likely to succeed long-term.

 

Take pictures. – Take pictures once a week so that you can see your progress. Some people prefer to take monthly pictures, and that’s perfectly fine. You will see more changes month to month than from week to week, and that works better for some people Just be sure you record your progress through pictures.




Find a workout buddy. – If you need help staying on track, you may want to consider a workout buddy. If you choose to have a workout buddy, just be sure you don’t allow them to get you off track if they quit. You have to be willing to move forward without them.

 

Start slow. – It is human nature to want to start out full force with an exercise program when motivation is high, but avoid this temptation. If you jump in too fast you could risk injury, excess soreness, and you are at risk to burn out and quit.

 

Don’t be afraid to change up your routine if you get bored. – Don’t let your exercise routine get stale, be willing to change things up to keep it exciting. Try a new class, a sport, or change your weightlifting routine. Do what it takes to keep the fun and excitement in your workouts.

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Celebrate milestones. – Did you lose 5lbs? Did you meet a weightlifting goal? Did you go down a jean size? Celebrate these small milestones with something other than food.

 

Keep a packed gym bag ready. – Everyone has busy mornings where they’re running around trying to get everything they need, and these are the mornings you’re at risk of skipping a workout. Pack your gym bag the night before and prepare any meals you may need. Set yourself up for success.

 

These tips can help you stay on track with your exercise program long-term. If you plan ahead, celebrate your success, and find something you enjoy, you will succeed with your exercise program. You will feel awesome once you meet your fitness goals, and these tips will help you on your fitness journey.