The Diet Key
Eat 250 calories less than your daily calorie target. It’s easy!
- Drink 1 less can of soda or calorie filled drink
- Eat 1 less “empty calorie” snack
- Eat 1 less extra serving
The Exercise Key
Do 30-45 minutes of moderate to vigorous exercise each day to burn an extra 250-350 calories! Here are some great options:
- Do 30-45 minutes of BRISK walking where you work up a sweat (either outside or on a treadmill with grade)
- Be active all day long by standing at work, walking on your lunch break or doing “exercise snacks”
- Complete a 30-45 minute vigorous workout with cardio and body weight exercises
3500 calories equals 1 lb of body fat
- 250 calories burned through exercise + 250 less calories eaten =
- 500 calorie deficit x
- 7 days per week = 3500 calorie deficit
The Great thing about this strategy is…
- You won’t feel deprived eating just 250 calories less!
- You will feel great when you exercise for just 30-45 minutes!
- You will have more energy
- You will lose body fat without sacrificing lean muscle tissue
- You will be increasing your metabolism
- You won’t feel you’re on a “diet”
Remember, “the best diet is one you don’t know you’re on”!
Brian Wansink, PhD, author of Mindless Eating
Use your “20/20 vision”
Use the 20/20 plan to help you reach your goals.
- EAT 20% MORE FRUITS AND VEGETABLES EVERY DAY
- EAT 20% LESS OF EVERYTHING ELSE!
- You’ll be surprised that you don’t notice you’re eating less….you are simply replacing higher calorie foods with lower calorie, nutrient dense foods that you can eat more volume of!
Some more hints for success
- Use smaller plates
- Keep tempting snack foods “out of sight, out of mind”
- Pack your lunch
- Pack your exercise clothes/shoes
- Ask your co-workers, family and friends for their help and support
- Commit to changing your lifestyle for good! You are worth it!
Planning and Tracking are REQUIRED
“ When you fail to plan, you are planning to fail”.
- If you don’t make tracking your food intake, your workouts, and planning for your meals and snacks a priority, you are setting yourself up to fail.
- Take charge of your health and well-being by managing your schedule and time.
- People who are successful set goals and follow a plan to reach their goals.
- Remember that small changes each day will lead to BIG changes in the long run!