Finding Your Way to Wellness – Tips on Weight Loss, Fitness and Wellness

I found myself writing this article in my head long before I sat down at the keyboard.  Chances are, if you are reading this, you want to get fit, lose weight or find a way to have a better sense of overall wellness.  You might be struggling with your body image, your fitness level, perhaps you just want to find a few better habits. 

I started thinking of this article after struggling with my weight for some time.  I was always a “skinny” girl growing up, and I always thought I was fat! Even when I was underweight!  As I got older I struggled more and more.  It seems as you age and your body changes it handles everything differently from stress to all the chemicals in your body, and it is easy to succumb and feel defeated.  DON’T!  There is a way out.

Now you are going to read what I tell you and it’s going to seem so simple,  and it is, IF you can commit to a wellness plan that fits you.

First, I want you to know that your fitness, weight loss, and wellness all start with you mind.  80% or more of getting fit and well is mental.  That means you have to make a few mental changes. 

The Mental Action Tips

1. Make the decision to get fit, well or lose weight.  You have to decide, before anything that you are going to commit to it.  Much like when a smoker decides to quit there will be many bad habits that you need to break and that starts with deciding to do so.
2. Take a hard look at how you treat yourself.  Would you let anyone else treat you that way? So why do you let yourself?  This is not easy, but it is critical to do!
3. Stop beating yourself up! That’s right STOP! Don’t say oh my goodness I have gained so much weight, oh my have flab, or I’m ugly.  If it is negative make the decision to stop it, and turn it positive.  Be honest with yourself about things, but positive.  You might weigh more than you like, that’s okay, we can fix that.  Tell yourself, okay so I gained some weight, that is okay, I am going to work it off.  Then you are eliminating some of the stress from yourself.  If there is something you want to change, be honest but positive!
4. Watch your stress level, different people handle stress different ways, I used to lose weight, now I gain it  from stress, so I know that stress is a killer for my wellness plan.  I took a look at what was stressing me out and one by one started to address those items. Take a moment to identify areas of stress, eliminate it if you can but if it is a fact of life, find ways to cope with it better.
5. Pamper yourself.  That’s right pamper yourself this goes along with the stress reduction.  IT might be as simple as  setting aside 30 minutes of you time at the end of the day where you light some candles and rub in some lotion.  Maybe you try meditation, or do your favorite hobby.  Whatever you decide it should make you feel great about yourself, happy and calm! You owe it to yourself so take at least 30 minutes and pamper yourself, and hour is better, the more time you can do this the better you feel and your stress levels will no longer be a factor.
6. Give yourself a break! It takes time, and you will probably fall off the wagon, life happens, you get sick, it’s OKAY! Just get back to it, remember you made a decision to!

The Physical Action Tips

1.  First things first get a minimum of 7 hours of sleep, your body needs it. I used to be very stubborn about this, I hated having to sleep because I have so much to do.  The bottom line is that your body needs this sleep to rest your muscles, your mind, as well as to process the events that have been happening. Studies show lack of sleep to be tied to obesity, so do yourself a favor and try for 7-8, if you have to get 6 and take an hour nap that day, but less than at once and you are stressing your body!
2. Drink water, lots of water! I used to hate this too, I was a soda drinker, hardcore!.  I have reformed, I started by adding in flavor to my water and now I can drink it flavored or not.  It is good practice to drink 2 Liters of water a day, then add in additional water when you work out.  So I will drink 2 liters a day and when I work out I often drink an addition liter.  Soda does dehydrate you, as does coffee, you might not feel it but it is a fact, I have seen people end up in the hospital for only drinking these items.
3. Get your physical activity in! Imagine that at least 30 minutes of physical activity is needed just to maintain your current situation, are you motivated to get that walk in yet?  Maybe walking isn’t for you, that is OKAY! Find what is right for you, find a work out that you like or better yet LOVE! It might take some time but don’t give up just because you don’t like one thing.  It is better to do something rather than nothing and if you enjoy it you will be more likely to do it!  I love ZUMBA and I am a certified instructor so that is what I love, but I like free weights as well, so I do both.  I don’t like running, but I do try to work it in when I am feeling adventurous, but I don’t force myself to do anything I don’t like because then I would be thinking of all the reasons I can’t or won’t do it!  Pick what you like and make a feasible schedule!
4. Start Small! If you are just getting back into a routine keep it simple, keep it shorter, don’t go all in and work out 2 hours, another mistake I used to do! Start with between 30-60 minutes if you can and if you can’t THAT’s OKAY, do what you can, and build on it every week!   If you start with 20 minutes after a few week (I usually change it up every 3) increase it by 5, 10 or 20! See what you can do!
5. HAVE FUN!  Do things you have fun doing! If you are a nature walker go for a long walk! If you like to dance go dancing or (of course) try ZUMBA! You get the idea, do what you like to do!
6. Watch your eating habits! Now I admit I am the last one to lecture on eating habits, I’m miss pizza and breakfast!  But alas you have to be careful that you don’t say well I worked out today so I can eat a 12 cut pizza to myself, no, no.  Moderation is key here, I would never say stop eating what you like, but use some good judgment on how much you eat, especially on items you know to be bad for you.  Try to add in “work-out” foods and drinks that help replenish what you lost.  A quick google search should help you with that! It will depend on the type of work out’s you do!

There you have it, a list of things that I have implemented that have helped me start slimming back down.  It’s not the end all be all, and every person is different but I do hope this helps some of you out there stuck in a rut.  Remember, don’t look at yourself and say oh my I’m so big, look at yourself and say oh, I am a little bigger than I would like to be, it’s okay I’m going to do something about it, and get back into the shape I want!  Beside if you really are bigger than you want (and it isn’t just you being critical of yourself which is far more likely) there really isn’t any instant cure, so the only option you have is to decide to do something! Be kind to yourself!