When people think about getting and staying lean, all kinds of pictures flash before them. Pictures like bland foods, demanding exercise routines, no desserts, basically a life with no fun attached. If someone is reading this article and believes this to be true, well then getting lean might not be obtainable. Don’t get discouraged just yet. There is an answer that can fix this. Keep reading.
Getting and Staying Lean Is a Mindset
The first step when deciding to getting and staying lean is to create a positive mindset. No this isn’t a “mind over matter” trick. What this means is setting a goal that is powered by a positive thought or feeling. Why this step is so important is that having the right mindset will bring emotional strength to the process. Emotions empower thoughts and actions. Face it, humans are emotional beings. If the emotions we carry are depressing or non-committal, then any action behind these degraded thoughts will actually derail any attempt.
Start your goals by first setting them! Yes, that sounds simplistic, but how can goals be achieved if there is nothing at which to aim efforts other than a vague “get lean” statement. What are the goals? Losing 20 pounds? Getting toned legs and arms? Losing the bat wings? Whatever the goals are, write them down. Then sit back and picture what the goals will look at when achieved. How will reaching these goals make you feel? Really think about that and take that positive feeling and let it become the driving force behind the process.
Refine the Getting and Staying Lean Goals
OK, so the overall goals have been examined and stated and the positive emotional feeling has been defined and adopted. Next it’s time to break those goals down into actionable and measurable steps. Here’s how to go about it.
Let’s say that the overall goal is to drop twenty pounds and look toned. Now, break that down. How long will it take? A conservative approach would be to target losing two and a half pounds a week. At that rate the process will take two months. 2.5 pounds X 8 weeks = 20 pounds lost. Now, what will it take to drop two and a half pounds a week?
Losing one pound means burning 3,500 calories so the target is to drop 8,750 calories a week. Estimated calorie burn by gender range from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,000 calories per day for adult men. Let’s say on an average the daily calorie burn is 1800. Next let’s take 8,750 calories and divide by seven days. That comes up with 1,250 calories a day that need to be burned. Ok, that’s good to know. Now let’s figure out how to do that while still actually eating.
No Crash Dieting
On the surface it seems that on a 2,000 calorie daily diet we should only consume 750 calories a day. Uh, no. Our bodies need calories to function correctly. Eating so little doesn’t support the body’s requirements. Additionally, the body will actually want to go into starvation mode and store fat. A third thing to consider here is that this type of diet is not sustainable. Sure, anything can be done for a while, but eventually that type of action falls apart. Remember that the goal is to lose pounds, not tear the body down. A fourth thing to consider is that the body will tear down muscle and burn that instead of fat. This explains the pictures of starving people, thin arms and legs, but have round bellies. The body is trying to save itself. However, this does not mean that calories shouldn’t be restricted…they should. But in a safe and directed manner.
It’s About Diet and Exercise
Remember that this article is about getting and staying lean so what we are looking for here is to develop a program first to lose weight and then to maintain. Here are some easy tips to follow.
Eat smaller portions. This sounds simple, and it is, but it does take discipline. The trick to make this doable is to eat slowly. Eating slowly gives the body time to realize it is receiving food and to begin lessening the hunger cravings. Think “nibble”.
Cut out the carbs. At least, cut them way down. Try replacing bread on the sandwich with lettuce. Or, take some lunchmeat and wrap it with cheese. Replace chips with fruit, preferably berries. Or eat nuts. They have great protein and that will lessen the hunger pains.
Stay hydrated. Ensure that enough water is being consumed to detox the body of the old foods and keep the muscles running smoothly. Also, drinking extra water is a great way to stave off hunger pains.
Introduce exercise. If going to a gym is an option, then do it (as long as your doctor agrees). There are plenty of great machines that will assist. Or, if going to the gym isn’t an option, then start walking and finding ways to get the blood flowing. Focus on aerobics. Running, swimming, jumping jacks, pushups, yoga are some good ideas that can be done at home or in the gym,
Focus on the arms and legs. Working the arms and legs will put muscle on them, making them stronger, and look toned. These large muscle groups will help burn more calories. They actually burn calories while sleeping. It takes lots of calories to keep muscles healthy.
Maintaining
Make it enjoyable. Whatever your plans, make sure that the diet changes and exercise introductions are things that can be enjoyed. Remember that this isn’t just about losing weight, it’s also about maintaining the new look and feel.
Once the weight is gone, now it’s time to raise up the food intake or lessen the exercise a bit. However, this does not mean it’s time to go back to the old ways. No, this is a new lifestyle. This is success to look and feel terrific.
Summary
The plan is simple.
- Make goals
- Feel good about what the end result will look like
- Decide on weekly measurable goals
- Diet and exercise
- Ease it back a little after the weight is gone to maintain the new look and feel
