Are you ready to make the positive change to improve your health and lose weight? This 14-day challenge is a great place to start to learn the basics of what it really takes to live a healthier life. This challenge is derived from my 2-week course to kick start weight loss and promote a healthier lifestyle which is currently unavailable as the second edition is being finished.
Prepare Mentally: Getting healthy is no easy task, and you need to get rid of any preconceived perceptions that it is. Prepare yourself to work hard, make sacrifices, and prioritize your health by writing down your goals and motivations, and not going lightly into the next 13 days.
Start Now: Don’t procrastinate your start to better health, stop reading this and go get some exercise. Simply going for a walk, doing some squats and lunges, or dancing to your favorite song will get the job done.
Get into a Workout Routine: You started yesterday so keep it up! Plan to workout every day for the next few days, even if it’s just going for a walk. We need to keep the momentum up!
Understand Your Current Diet: Reflect upon what you currently eat. You should be eating plenty of fruits and vegetables, a couple servings of dairy, and your breads and fatty meats should be limited.
Monitor Your Diet: Often knowing what you’re eating isn’t enough to lose weight because you aren’t digging deep into what’s in your food. Keep a food journal and look at the nutrition facts of everything you eat. Write down how many carbohydrates, fats, and proteins you eat per day.
Track Your Workouts: Are you still working out every day like day 3 challenged you to do? Write down your workouts in your log to keep track of your progress.
Take a Break: Ahhh, relief. You worked out every day and today you get to rest. But not so fast! Don’t get lazy! Spend today stretching, hydrating, and recovering. Take it easy but not too easy.
Know your Diet: Look at your food log and check how many carbs, fats, and proteins you ate per day. A quick Google search for ‘macronutrients calculator’ will take you to one of the many websites that can show you how many of each macro you should be eating. How do they compare?
Improve Your Diet: Did you have too many or too few carbs, fats, or proteins? Look at what you ate and try to figure out what you can cut or add to get to the levels you should be at. Sugary drinks are a good place to start when making cuts.
Supplements: Unless your doctor or nutritionist advises you to take supplements, the chances are you don’t need them as long as you have a balanced diet. Save your money on buying a lot of supplements, and focus your time on eating good foods.
Set SMART Goals: Reevaluate your goals and make sure they are specific, measurable, attainable, relevant, and timely. If your goals aren’t SMART, then it’s hard to know when you’ve reached them, you may never reach them, or reaching them might not have done much for you.
Create a Detailed Workout Plan: Now that you’re getting stronger, work on planning your workouts in advance. Ensure you are getting plenty of cardio and you are working all of your muscle groups.
Stay Active around the House and at Work: When you’re not working out, you can still work to be healthier. Walking your dog, playing with your kids, or forcing yourself to stand up to use the printer at the office are great ways to slowly improve your health.
Change Your Lifestyle: Don’t just focus on short-term changes. Commit yourself to your health by changing your lifestyle to reflect the healthier you that you always dreamed of.