Progress can be measured in oh so many ways. For some, its the shifting number on a scale, the way your clothes fit you, the endurance you build, the weight you lift or how you eat. Most importantly, progress should be a change in how you love your body. Progress certainly doesn’t come over night. It’s something that’s earned through sweat, determination, tears and maybe even a bit of blood (if you’re not too careful).
There are definitely a couple simple but important things to remember on your journey.
1. You are what you eat!
Abs are made in the kitchen! No matter how much you work out or how many sit ups you do, if you aren’t eating right you aren’t going to see a lot of change. Weight loss is simple mathematics. You have to burn more calories than you consume.
For example, based on my height, age, weight and activity level I need approximately 2400 calories to maintain my weight. I aim to eat between 1600-1800 a day. This does not mean I am starving myself. While the first week cutting down and counting calories can leave you feeling hangry and a bit lethargic week two and beyond was totally fine. However, I will say as a female I do have those days where I want to eat anything and everything in sight. At times like this I will eat more, however I try to watch what I’m reaching for. If I want chips or ice cream, I buy an individual size, NOT a pint or a Costco sized bag.
2. Know how many calories you need.
Everyone needs different calories based on their height, weight, age, gender and activity level. Using a calorie calculator can help you estimate your ideal number of calories to maintain your ideal weight or how many to consume to lose weight. Below are two or hundreds of calorie calculators available for free on the internet.
3. Change doesn’t happen over night.
They say it takes 21 days to make something into a routine. I’ve also read that it takes 4 weeks for you to notice changes, 8 weeks for family and friends and 12 weeks for the rest of the world! So, don’t expect one or two good workouts to do the trick. You’ve got to be in it for the long haul!
4. Take pictures!
Following the BBG (Bikini Body Guide) by Kayla Itsines has really taught me how important taking pictures is! You’ll be surprised by how taking pictures really helps you notice changes. The scale isn’t always your friend if you are working out hard and weight lifting. Just because you lose fat doesn’t mean the muscle you put on weights nothing. Muscle and fat weight the sound. One pound equals one pound no matter what. However, muscle is much denser and takes up less space!