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Goal: I weigh 135 lbse1a771f2b7bdcd71323bfb2cda8ce9b9 - Coggle Diagram
Goal: I weigh 135 lbs
Diet
Healthy, wholefood balanced diet
High Protein diet
l gram/lb of body weight
Carbohydrates
Oats
Potatoes
Rice
Whole grains
Whole grain Bread
Whole grain Pasta
reduce the carb intake
Fats
Avacado
Nuts
Olive oil
Coconut Oil
Have to be in a calorie deficit
Take out
Sugar
Have sugar substitutes
Fruit plenty
Honey
Maple Syrup
Stevia
causes you to retain water
causes imbalance with your harmones
Alcohol
Macro content
Making sure you have fiber
Burn more than you consume
The calorie deficit
You don't want to consme too few calories either
Stay away from diets
Learn how to give your body nutrients
add more of the good whole foods
make less room for the bad foods
Swap out the stuff that's not giving you nutrients
Reduce Sodium
Causes you to retain water
loaded with sodium
Canned food
fast food
Track your food
Exercise
Put a plan in place and stick to it
Morning Workout
Find the time
Make a commitment
Stick to it
Choose something you enjoy doing
Cardiovascular Exercise
No running
Weight Training
Do more of this.
2-4 times a week
progressive resistance training
as you get stronger, go heavier
HIIT Training
15min 4 times a week
Don't over exercise
Mental Toughness
Take your time
can I do this for the rest of my life?
Ask when it comes to food choices
Ask wehn it comes to your activities chosen
Have a long term plan
Start doing more than what you currently do
Then gradually build up
Fast weight lost is not the best way to lose weight
Slow and steady wins the race
Set your short term plan
3 months
How much do you want to lose in inches
How much do you want to lose in weight
Give yourself something to look forward to soon
Be consistent
Don't use your age as an excuse
It's more about how you feel than how you look
Be positive
Sleep
7-9hrs of sleep
Make it a priority
Keep the same sleep schedule
No caffeine in the afternoon
Avoid devices an hour before bed
Helps you make better choices and establish better habits
Pay attention to injuries
Catch what you are feeling in your body before they become a problem
Loss of Collogen
Pay attention to your body
When you are really tired
Make the time to rest
Set your priorities
Cut out stuff that is less important
Focusing on yourself
Take Photos & Measurements
Stop scrolling and looking at other people bodies
Stop Bing Watching
TV
Social Media
YouTube
If watching be doing something productive at the same time
Treadmill
Weigh in daily
Harmonal Imbalance
Get them checked
Reduce sugar
Stress
Increase of cortizol harmones
Hydration
Drink enough water
