THIS WEEK, let’s take it from the top.
Chapter 1: The mind
Before starting any type of workout and diet regimen, it’s best to be calm and reasonable with yourself. Setting a goal is a great way to shape up or lose weight, but make sure these goals are do-able so you don’t strain yourself.
Do the math.
Losing 20 pounds in 2 weeks is not only impossible, but attempting to do this can be very dangerous for your body and mental health.
Use your mind to figure out this simple math equation:
- There are 3500 calories in a pound.
- There are 7 days in a week.
- 3500/7=500 calories
SO, if you burn just 250 calories a day and eat 250 calories less, then you can lose about a pound a week without too much strain on your body.
Be calm. Think positive.
Negative body talk can wreak havoc on your self-esteem. When you’re trying to drop a size or tone up, you will have the most success if you stay positive and be patient with yourself.
It’s helpful, when starting a new diet and/or working out routine, to incorporate yoga and meditation into your day, even for just 5 minutes. This may also help you in other facets of your life such as dealing with stress from school and friends.
Stress has been known to cause weight gain. It can make you gain whether you eat because of stress and emotions or it can cause weight gain due to increased cortisol in the blood stream. The hormone cortisol has been linked to the increase of belly fat, which as we very well know, does NOT look good in a bikini. So stay relaxed ladies!
Week 1 diet tip and recipe:
Yogurt has probiotics, which can help keep your stomach calm and reduce bloating.
In the DC make a yogurt parfait.
- Add one cup of plain yogurt
- Add a tablespoon of honey
- Add some chopped up fruit
- Sprinkle on some nuts on top. *Nuts help with brain function and can stabilize your mood *
At home make a smoothie
- Add one cup of yogurt
- Add about 1 cup of ice
- Add fruit *STAY COOL*
These yummy breakfasts or snacks paired with peace of mind will get you BIKINI BODY READY!