Amy's 6 rules for weightloss

I came up with this little acronym "PLEDGE" to help you remember what you need to be doing everyday in your weight loss and health improvement efforts. Print it out and use it!

P -L -E -D -G -E

Plan Ahead:
It is very important to plan workouts and meals. This enables you to be prepared and have no excuses for working it into your schedule.

• Plan your attire. Lay out all workout attire or pack your gym bag the night before and put it in your car.
• Plan your workout and log it. For example, Cardio-mode, time, intensity or weights-which muscle groups, reps and amount of weight, type of class or miles run etc.
• Plan your meals. Don’t be left wondering what you are going to eat when you are starving at noon, then you will be more likely to make a bad choice. Bring your food with you to work. Don’t skip breakfast. Go grocery shopping to get real, fresh food to plan your meals with.

Log Everything:
Logging or journaling keeps you in check as to what you are doing daily and allows you to look back, see where you went wrong and mark progress.

• Get a journal to log everything-spiral notebook is fine or computer
• Log your daily weight for morning and night. This keeps you in check. Your weight will fluctuate depending on time of month, fluids and how long ago you ate.
• Log every workout
• Log what you eat and the calories (everything)
• Log your fluid intake-water tea coffee etc

Eat nutrient dense at a low caloric cost:
Eating the right foods is 75% of your weight loss

• Eat foods that are full of nutrients and that are low in calories so you can eat more of it, take it needed nutrients and cut your calories all at the same time.
• All vegetables, fiber rich fruits, nuts, whole grains, seeds, brown rice, beans, low fat dairy products, egg whites
• Stay away from refined sugar, saturated fat, high sodium, fried foods, carbonation, alcohol, processed foods, hydrogenated oils.

Don’t Drink Your Calories:
You can blow the whole day on sugary drinks. These are “empty” calories that have zero nutritional value yet your body still stores as fat.

• Stay away from sodas and all sugary drinks
• Refrain from alcohol until you reach your goal weight, then only in moderation
• Water Water Water!!!!!!
• Its good to drink some coffee (splenda or stevia not sugar and no heavy creamer just fat free creamer)
• Green tea is awesome it curbs your appetite and its full of antioxidants that are wonderful for your body. Don’t sweeten with sugar, use the calorie free substitutes. At least 3 cups a day!
• This term “empty” calories also includes desserts, candy, or really anything high in sugar. If you want something sweet just eat fruit or a sugar free, low fat, low calories pudding, ice pop or yogurt.

Get moving:
Workout at least 3 days a week and get outside and MOVE!!! These things below don’t count as your workouts but they do burn lots of calories and the more the better!

• Take the stairs
• Park far away so you walk more
• Clean your house
• Gardening and yard work
• Walk or ride your bike when you can to places you go
• Take a brisk walk the last part of your lunch hour
• Put the kids in the stroller and go explore the neighborhood

Everyday Commitment:
This is probably the most important weight loss tip.

• You have to be committed to your health and yourself. If you don’t have time to commit to your health then you have too much on your plate.
• This is your life and it is your priority no one else’s.
• Your family will thank you for giving them more time with you in the long run if you take time for yourself now.
• You will be healthier, happier, more confident and you will feel proud.
• You matter and your health matters it has to be made a priority in your life.

Good luck! You can do it!!!