Keep from Slipping Up

Slip-ups can be a motivation to keep going

It is inevitable to experience some mistakes or slip up with your exercise and diet plan but don’t use it as an alibi to quit. Oftentimes, we encounter bumps along the road so consider it as an encouragement.

A gratification in the form of little indulgence or tardiness once in a while isn’t what makes you fat or out of shape but it is actually the practice of treating oneself and being lazy that keeps you overweight.

Week Plan 4

Snack Smart – Maintaining healthy snacks that are nutritious and filling is the focus of this week plan. When its time for you to eat your snack, it is a good idea to keep better choices handy like fruits (canned, dried or drained) is a perfect example. I find sting cheese, yogurt, instant oatmeal, low calorie bars and shakes, peanut butter on low fat crackers, trail mix and nuts are the great snacks for any occasion. They help you feel full after eating yet they are convenient, nutritious and not as fattening as what you think.

Find ways to de-stress – More people tend to turn to food in dealing with emotional ups and downs, it’s because eating their favorite foods sends pleasure reaction to the brain similar to the response from other coping methods like taking drugs or alcohol. Make sure to find a healthier way in dealing with your stress if you are an emotional eater. There are lot of fun activities that you can relax such as getting your nails done, taking nap, meditation, listening to music, get a massage, playing music, taking dance lesson or talk to a friend.

Go extra mile – Exercise more to compensate those days when you eat more than you are supposed to. For example, you can make your walking routine a little bit longer than usual or your treadmill workout a little harder if you know you will be attending a party or dinner where you are likely to overeat. If you over indulged, try to counterbalance by adding more minutes and higher intensity to your daily workout. Going extra miles with your exercise can really help equalize some extra calories.

Losing Weight for Long term

After losing some weight, how do you keep that fat off and lose more?

Continue to monitor record what you eat, stay active and make better food choices daily. Yet your journey doesn’t end here, you have to start planning and maintain a healthier lifestyle into the future.

Evaluate your ‘before’ and ‘after.’ Revert and re-evaluate your original baseline record where you monitored your previous activity patterns and eating habits. Evaluating the dramatic changes that you’ve accomplished and realizing how easy it is to keep them will actually help you shape your lifestyle in a right direction.

Keep on tracking – It is perfectly okay to slack off on workouts once in a while since we don’t expect you to exercise intensely and eat perfectly every day for the rest of your life. Just make sure not to allow the slip-up to ruin your diet for good. Be consistent in tracking your eating and exercise habits.

Try new form of exercise and move everyday. It is normal for your desire to exercise to experience ups and downs overtime so just go with the flow. If your gym or walking routine feels monotonous, you can find something better to alternate the tediousness of your routine. You may find or discover a new obsession like rock climbing, biking etc whatever it takes to feel good. So keep yourself inspired and stay on track, the challenge is not only by doing it but to stay motivated.

How to lose weight by being more active / Burn more calories

Increasing your overall energy consumption to help your weight loss is the purpose of this week plan.

Week Plan 3:

Eat your meals or snacks 6 times daily. If you are in a stringent diet / or you eat irregularly, you don’t amplify what is known to be the thermal effect of food. The series of action such as eating, absorbing nutrients and breaking down of food for every average active person, normally accounts for 8 to 10% of your daily energy consumption which is equivalent to 200 to 400 calories. Therefore, waiting long period between meals or eating too little can decrease the effect. Yet frequent meals, eating small amount of food is more likely to accelerate your metabolism.

Bear in mind that more consumption of protein with carbs seems to activate more thermal effect. Eating adequate protein with good carbs is likely to make you feel satisfy and as a result, you will eat less and still feel satiated. While more amounts of fiber in the less- processed carbohydrates dislodge excess calories intake which aid your body to burn more energy hence you lose more weight.

Still keep a record of what you eat this week and how frequent you are eating while double check that you meet your requirements of eating 6 times a day.

Be active the whole day – To stay away from gaining weight, you need to eat less if you are inactive but the key to refrain from starving yourself from your diet is to do more activity to keep yourself busy. You can eat and feel satisfied if you are more active yet you can control your weight.

Keep on walking to burn more calories Getting a more intense workout can speed up your burn rate which is why your walking paces need to include faster and vigorous routines as well. Your body stays pumped up, burning excess calories even after you finished off running from the treadmill. A post cardio after burn can create a loss of 15 to 50 excess calories on top of what you’ve burned while doing your exercise.

This week plan 3 routine involves an added intensity interval. Exercise a little more hard as you conveniently can though by plainly walking faster maybe intense in your part if you are new to exercise. But if you are an experience walker, working in a few seconds of stair climbing or jogging will give you the boost you need. Therefore, you can try challenging yourself a little bit more this week.


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