So you've completed your fitness challenge! You proudly reflect on your commitment to months of sweaty workouts, healthy eating, and focused self-assessment. BUT, when the finish line is crossed and the camera shutter closes on your last `` after '' shot, you can be like many - sitting there a little lost and wondering `` so what? '' What is coming after after '?
Now everything well the challenges of transformation are really about establishing healthy habits. To do this, they provide you with all the tools you need to start your journey towards your health and wellness goals. Fitness plans, recipes, mindset lessons, and a like-minded community at your fingertips! So it's understandable that when this "ends" you don't know which direction to turn.
Take a deep breath, a well-deserved place, and let's think together.
Thought # 1. Reflect on and celebrate ALL of your victories… whatever their size
Getting up 15 minutes earlier, organizing your weekly meals, even going to bed at a fixed time, everything may not seem like many. BUT these are victories! It's the little habits that make it possible to work on these more ambitious goals. So think about it ... write them down ... and be proud! Remember, figuring out what things “aren't working” for you is just as important as determining which things are working. They help you review strategies and refine processes.
Reflection # 2. Reflect on the current program (fitness, recipes, mentality lessons, community)
What really helped you you establish positive habits? What would you change? Did you like the community and the responsibility? What about training? Did you like the frequency? What about the recipes? These questions will help you in our reflection number 3.
Thought # 3 Decide if you want to `` go it alone '' OR `` hit another round of the same program OR a different ''
If you want to go it alone ...
Awesome! This means you need to have achieved good habits and positive goals and feel confident in maintaining them. Remember to use all your tools (including recipes and workouts), add fun recreational activities to keep your exercise fun and your mind energized, and find a manageable schedule to maintain consistency. Check out this blog if you want to learn more about how to avoid the yo-yo effect: How to Avoid the Yo-yo Weight Loss Mentality
If you want to do another round (maybe change the program)….
Awesome! This means that you are always building up your habits OR progressing your fitness goals OR enjoying the lifestyle and the community.
Revise your goals, change things if necessary by choosing a different program, and focus on long-term consistency. You can sign up for another tour here.
If you want to focus on a long term lifestyle commitment ...
REMEMBER like a diet, a fitness challenge is only truly successful if you are able to build the habits in a positive way in your life. This is why 12WBT now offers a subscription option of 12 months and more. Our lifestyle members can choose to participate in 12 week rounds, access 4 week mini-programs, access our workout library and recipe index year-round, And much more. If you want to vary it and commit to a healthy and sustainable lifestyle, Discover 12WBT Lifestyle here.
click here to discover more
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.
Instead of adopting a radical or all-encompassing approach, try adopting a series of saine habits and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a saine weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g parcs of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 22. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your détermination are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, saine recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef svelte you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”