I’m still weighing in. Even though I’m still working through some of the holiday treats. Some days I’m up. Some days I’m down. Right now, it doesn’t matter. What matters is that I’m weighing in daily. How about you?
Continue weighing in. Starting tomorrow, jot down your weight. You will notice that the act of marking your weight down you will notice progress. You will notice what causes your weight to go up and what helps to have it go down. You will soon be able to predict tomorrow’s weight based upon what you did today.
Remember, a scale is just the provider of information for you to start making healthier choices.
It takes diet and exercise
I saw an ad today saying lose 7 to 9 inches without diet and surgery. Yeah, right! That’s an unhealthy way to get back to health! It takes switching bad habits to healthy habits to reach a healthy weight with muscles to support your bones. You don’t have to do weight training (though that is what I do) or join a crossfit gym (the current craze). All you really need to do at this stage is walk.
It is important to start slow and work up to the government recommended 10,000 steps per day. Start your health training by walking 2,000 steps today. Increase each day by 250 steps. That means you’ll be up to 3,500 steps by the end of the week. If you can do more steps consistently, GREAT!
If it rains, walk the halls. Visit an indoor garage and walk. In no time you’ll be walking 3 to 6 miles a day (like I do with my wonderful pup).
Do you have a smartphone?
I’m making an assumption that you own a smartphone. If you do not, buy a journal to hand record items I’m going to suggest you follow.
I have these apps on my smartphone to help me with my #getbackinshape goals.
- A Habit Tracker: I use Habit Bull. The free version allows up to 5 habits. So, one habit can be: Weigh In. Take a look at apps that are available for your phone.
- A Health Monitor: I use Samsung Health to monitor my blood pressure, stress level, weight, steps, sleep, water intake, coffee intake. I’m sure apple/iphone has one of these as well. Otherwise, just look at all the apps. If you like, use a FitBit. My niece says that device is the most accurate. I don’t care which one you use. Just use one consistently.
- Timer: I downloaded a basic free timer. You will need this for upcoming weeks.
- Music Player: iTunes, Google Music, Samsung Music. Doesn’t matter. What will matter is that you have music to keep you going. Start creating a playlist of music to get you up and motivated. For me, I play ZZ Top, AC/DC, Led Zeppelin, and others when I row. For walking, I have an easy listening list of classical music.
- Diet Planner: Noom (available for google and apple) is what I used to lose the 70 lbs. It has changed a bit over the last 3 years. Some new features I like, some just complicate things. Check out what is available for your phone. The features you will want is the ability to put a food item in for a specific meal and get an approximate calorie count. What I like about Noom is that it recommends a daily calorie count. If you want more food/calories, get your butt out and do some exercise. Earn more calories! Don’t just eat more calories!
You are on this journey to success, make it easier for yourself. Don’t hide these apps on a distant page on your phone. Put these apps on the home page. Make sure you see them every time you startup your smartphone!
Get Back To Health To Do List
- Download apps or set up a journal
- Weigh In DAILY
- Jot down the date/weight (use one of the downloaded apps or write it down in a journal)
- Walk 2,000 steps today. Increase by 250 each day.
Welcome to the journey to better health! You can do it!