How to Begin Your Weight-loss Journey

Episode 1

Part I

Mental Factors

1. Know Your “Why”

• We often begin, yet quit by March
• Keeps your eyes on the prize
• Marathon, not a sprint

2. Know your “Limiting Factors”

• Negative surroundings
• Mental roadblocks
• Identify and eliminate. 
• My limiting factors was “Mindet” “image”

3. How are you motivated?

• Intrinsically ( inner motivation, easy to set and accomplish your goals)
• Extrinsically  (external factors, sign up for an event, workout out partner, hire a coach)
• Combination, I begin outwardly motivated and move inward as I see results and fall in love with the process. 

4. Set Realistic Expectations

• Focus on one goal at a time
• Make it your own
• Make it SMART (Specific, Measurable, Achievable, Relevant and Time-based. )
• Play The Long Game (fall in love with the process)

Part II

Daily Habits 

1. Sleep

• Recovery/rest/strength  
• Rebalance Your Hormones 
• Read this article to develop habits to get quality sleep 
• https://zecohealth.com/are-you-struggling-to-get-quality-sleep/ 

2. Walking 

• 10 to 15 k
• 5k before eating

3. Stay Hydrated

• Pee Test

4. Do Not fall for fad diets!

More to come in next episode, but in the meantime 

• Do not eat too much fat . Aim for incidental fat
• Protein (generally .7 to 1 gram per pound of body weight)
• Keep carbs low

Part III

Workout 

More details in future episodes, but in the meantime  

1. Cardio

• 3 to 4 days per week (Short sessions i.e run /sprint , bike ride , rowing, 15 to 30 minutes) 
• Turn on your body’s ability to burn fat 

2. Weightlift 

• 4 to 5 days per week 
• Need to be balanced 
• Hire a coach if you need putting together a program 
• Instagram and Youtube has videos from trainers 

3. Yoga 

• 4 to 5 days per week (short sessions – 10 to 15 minutes)
• Great for recovery and development of small muscle groups)