Sweet tea, cokes, sprites, juice, smoothies, protein shakes even. These all contribute calories. While protein shakes and smoothies can be used in a healthy weight loss plan, often times people underestimate how many calories they actually are drinking from these!
For instance, if you love to drink Sprite, consuming one 20 ounce bottle a day adds 240 empty calories to your body. Think 240 calories doesn’t sound like much?
Most of us only need between 1600 and 2200 calories a day to maintain our weight. To lose weight, it’s even less! When trying to lose weight, even drinks like smoothies and protein drinks should be held accountable. Calories in and calories out count matter! I love both of these things in moderation, and often times, people miscalculate how many liquid calories they are consuming.
Not getting enough sleep can wreak havoc on your waistline. Drinking too many of your calories in the alcoholic form can also be a late night tragedy on the losing weight home front. Whether it be studying, staying up with a newborn, partying, or working the night shift, late nights can do damage to weight loss plans.
In order to combat the late night munchies, calorie laden frozen coffee beverages or cocktails, try these tips:
- If you are partying all night, stick to lower calorie drinks and alternate each one with a water. Dehydration can trick us into thinking we are hungry when it’s actually thirst.
- If you are able, start going to bed earlier.
- If you are up all night with a baby, keep low-calorie snacks readily available in the front of the fridge. Snacks such as cheese sticks, raw veggies, sliced apples, boiled eggs will provide substance without a lot of calories. Try drinking lots and lots of water when you are up.
- Drink lots and lots and lots of water. This will help keep your hunger at bay.
Going it Alone
Get an accountability buddy. Join a group, whether online or in real life. Support is everything.
Go to a class. Tell the people you hang out with what you are trying to do. Ask them genuinely for their support. No matter how many times you’ve tried before. Get your tribe and ask for help! Even if your tribe is online, lean on them. So many of us struggle with a healthy lifestyle! There are so many Facebook groups for healthy like-minded people.
Not having a plan is detrimental to a good weight loss effort. Here are ways to avoid that:
Laying out clothes for working out OR even sleeping in your clothes that you will work out in the next morning. Hey-whatever works! Chances are, if you aren’t prepared, don’t have exercise clothes clean, then it’s much easier to keep on snoozing.
Meal plan and prep your food for the week on the weekend. Do your grocery shopping, cutting up fruits and veggies, and lunch prep on the weekend to be ready for the week ahead. Get some cute little containers like these to make lunch packing more fun! Keeping healthy foods readily available is key to healthy eating. If you need ideas for healthy foods, click here.
Set small goals. Goals such as:
- If I work out at least 4 times this week for an hour, I will treat myself to a pedicure on Saturday. Or a new book. Or a long walk away from the kids while they stay with their dad/grandma/next door neighbor.Whatever works, y’all. You need mini wins. This is not going to be easy.
Goals for the week should be clear. On Sunday, goals should be written and be specific. Smart Goals are specific, measurable, attainable, reasonable, and time sensitive. “I will go on a 25 minute walk on Monday, Wednesday, and Friday during my lunch hour” is a much more attainable goal than “ I will work out 3 times this week.” If you don’t set specific goals, you are much more likely to skip out.
Post your goals around so you can see them all day. On your fridge. Bathroom mirror. Set alarms in your phone. Treat your workout like it’s an appointment that you can’t miss.
Write down everything. In this post, keeping a food journal is the one thing most dietitians say is most helpful to people trying to lose weight. Anything that goes in your mouth, goes on paper. Or in your food app. Keeping track helps us keep us with our successes and failures as well.
Ultimately, it’s up to you.
Most of us just have to make up our minds and do it! This is hard, y’all. It is soooo much easier to hit snooze and sleep in than get up and workout.
It is much easier to drive through the drive through and go out for dinner than preparing healthy foods.
A few tricks to getting out of your head and just doing it are:
- Exercise first thing in the morning. It is too easy to find excuses to not exercise after work.
- Add fitness in short bouts throughout the day if you aren’t great at endurance. If you notice you have been sitting for a while, set your phone alarm and walk around for 3-4 minutes. Doing this 5 times a day adds up to 15-20 minutes!
- Get a fitness tracker. They make them in every color now you can think of! Seriously, there’s even a camo one…..I mean, hunters do get in some serious steps….
- Read as much as you can about healthy living. Read as much as you can about healthy living Click To Tweet Instead of Us Weekly and People on the coffee table, try Shape or Women’s Health. This will keep it at the front of your mind. Fill your pinterest up with boards about healthy living and healthy recipes. Not sure where to start? My How to Lose Weight Board can point you in the right direction!
Plan ahead with this weekly fitness planner printable!