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Physical Health

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Fitness Journey

 

Start Date: April 1st 2023

Start Weight: 75kg / Height: 5'3

  • Next Check-in = July 2023

Gaining weight is so easy in comparison to losing it. Every summer I gain a couple more pounds than the prior year and each time I do, I try to identify my bad habits. Then I start questioning if the chocolate cake was worth it! 🎂

But from experience, I know more than anyone that it is hard to develop new habits, especially healthy ones. So I'm taking it slow, falling in love with exercising and trying very hard to eat right. While doing so, I will try to share some of my exercise and diet plans below. 🚴🏿‍♀️🍇

The Plan

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Key Tips for Weight Loss

Apparently, diet accounts for 80% of effective weight loss, while exercise accounts for 20%. Therefore with that in mind, I created a simple plan to help me accomplish the goals I want.

Drink up to 2 litres a day (8 cups) 🥛

My Plan

Create a realistic diet plan, that can be followed throughout the day. 🍱

Exercise at least 2/3 times a week  💪🏾

Take any required vitamins and minerals 💊

In regards to my diet, I'm still figuring it out and trying to develop a consistent habit. To avoid becoming bored by eating the same foods over and over, I will prepare a variety of healthy foods! Any diet plans I create will be found in the "Physical Health" category in blogs.

For each plan, I will try keep the following criteria:

  • Calorie intake of 1500-1700 (This is a 500kcal deficit of my usual 2000-2200 intake)

  • Cut down on saturated fats + sugars (Women shouldn't have more than 20g, according to the NHS)

  • Eat lots of fruit and vegetables 🥕

  • Eat enough protein 🥩

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Food Bans/Limits

Setting them can help you limit temptations e.g. pizza 🍕

Weight Training

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Lower Body Exercises

Metabolic rate is the amount of energy expelled. This is higher in men because of their testosterone, lower body fat percentage and muscle. Scientifically, the more muscle you have, the more energy they need to contract and relax. Thus more calories burnt! 

Therefore, when I go to the gym I mainly focus on weight training. This is to help increase my metabolism which will work alongside my good diet to help me lose weight. 😄

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