JUST DO IT ALREADY!

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Committing to losing weight and eating healthier is no easy feat. Many times we vow in January to lose 30 pounds by swim suit season and we forget about it by black history month. Why is that? It's because we over promise and under deliver. Losing weight and maintaining the weight loss is not an overnight success story. It truly is a lifestyle change.
If you still have the guts to make a healthy change here are some tips to get you started. 

• Make realistic goals. If you haven't been active in a while, then committing to run 3 miles everyday is a bit over the top. Try committing to walking every other day after dinner or during your lunch break. Take the stairs instead of the elevator at work, park a little further than usual when going to the grocery store - small, gradual changes make a difference. It IS that simple.

• Eat better. If you're skipping breakfast then there's a start. Also, if you are used to eating fast food a couple of times a week then try eliminating one of those trips and be consistent.  Eventually you will work your way to no fast food. Don't forget to eliminate any excess sugar in your diet. You can do it!

• Don't be so hard on yourself. Remember, you are on an adventure to change years of habits that have been in place for a while. There will be days that aren't as successful as others. Translation: you may eat that box of Girl Scout cookies you placed in the freezer last month. It happens to all of us. The key is to shake off the bad day and be ready for the next.

• Celebrate the wins. Nothing is more motivational than completing a goal that you set for yourself - no matter how small you think it is. If you completed the week with three days of exercise and only eating fast food once, then WOOHOO! If your goal was to eat breakfast everyday and walk 10 minutes at lunch, then CONGRATULATIONS! Celebrating motivates you to keep moving and to seek out more goals.

• Find an activity that you enjoy or explore new ones. You won't want to workout if you despise it. You may even have to mix it up. Got a bike in your garage collecting spider webs? Get moving and commit to riding at least one day a week or on the weekends. Don't let the finicky weather hold you back. There are dozens of exercises that can be done at home with no equipment. Google is a genius.

• Team up with a friend or colleague.  There's nothing like being held accountable for our actions. An exercise buddy could motivate you to stay on track, but don't get so attached that if your workout partner is slacking you are too.  

• Stay away from the scale. The scale can be a little tricky when trying to determine weight loss. Instead of weighing yourself everyday try taking your measurements. Pick a day before you start your journey and measure all of the vital parts - bust, arms (around the bicep), waist, hips (yikes), and thighs. Measure yourself around the same time every month and track your progress. You will be pleasantly surprised if you are diligently making efforts throughout the month.

• Turn to your smart phone for help. There are so many apps available that can assist you in this journey. Lose It! is an app that will track your calories and exercise activity (once you've entered it) and let you know how many calories you have allotted for the day, based on your height, weight, and weight loss goals. It has an extensive list of all types of foods, restaurants, etc.  Also, if you are interested in running there is a program called Couch to 5K that will get you moving and running at a beginner's pace. It incorporates walking and jogging in intervals. *Be sure you are healthy enough to start a running program*

Whatever healthy goals you have set you can get them done with consistency. Don't give up on yourself. You can do it!

As always be sure to consult with a physician when starting a new exercise regimen.

C. Morrison

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