Diet and Exercise Plan
Do you start a new exercise and diet plan full of good intentions, only to be tempted away from your plans a couple of days or weeks into it?
When starting a new routine many people struggle with the change, finding healthy foods are not available at meal times or that you have passed through another week with only one training session under your belt. The secret to success is just a little planning and organisation. After all, if you have a presentation to deliver at work, or a holiday to pack for at home, you will spend time organising information, or clothes, to ensure you are fully prepared for your activity. Why is it then that something as simple as planning your food seems to be low on the priority list? We almost expect too much of ourselves, making loose plans for exercise such as "I'll go after work on three nights this week", finding that each night there is an excuse not to go. So, how can we plan to succeed?
Organise your meals
Once you have identified the right meal plan for your goal, ideally make up your shopping list so that you have all the healthy food you need at your fingertips. If you leave it to chance, popping into the shops just before meal times, probably hungry, you will be making it hard on yourself, often being tempted to choose unhealthy foods.
Once you have the food in your cupboards, plan what you will eat each day and make sure the correct foods are defrosted etc. Make up your lunch and pack it ready to take to work, rather than picking up a sandwich from the cafe where you have less control over ingredients, and take fruit, nuts and protein bars and shakes in your bag for healthy snacks. Ideally shop for at least three days at a time and to make it easy on yourself, rotate your meal plan every three days. On the second shop round buying the right foods should be easier.
Plan when you will exercise
With a properly fuelled body you will feel more like exercising. If you haven't eaten since lunchtime and you are expecting to exercise after work, this is making things really hard for your body. At the beginning of each week make a plan detailing when you will exercise. Try to commit to a day and time and have an idea of what type of exercise you will be doing, such as weights or cardio and what exercises this involves. This way you are more likely to do it.
Keep motivated
In order to keep motivated try to create a short list at the beginning of your plan detailing how you will feel when you reach your goal. For some, this may be comments like "I will feel more confident" or "I will fit into my best jeans" or "I will feel healthier and have more energy". Once you have made your list also try to list five comments relating to how you would feel if you didn't reach your goals. For example, "My health may deteriorate" or "I will feel less confident". Keep this list in a place personal to you where (maybe a diary in your bag or a list pinned onto your fridge). When you are finding it difficult to stick to your planned meals or maybe missing exercise sessions go back to your list. A little reminder of the reasons you have started your plan, often is enough motivation to continue.
With these 3 steps in place you are far more likely to stick to your plans, meaning you could be revealing a new improved body in record time.
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