A resolution to lose weight can take place at any time of year, any day of the week. Unfortunately, if you’ve decided today is the day, it can be pretty hard to figure out what to do to make the most of your decision. And, what about the next day? Or the next day?
If you’ve tried to keep to a weight loss regimen, you probably know how difficult it is to keep your momentum going throughout the week.
By Wednesday or Thursday, you’re tired and hungry, leading to a weekend of binge eating, napping, and guilt.
If you’re serious about losing weight, but you don’t know where to start, here are a few tips to get you started.
These have been broken down for every day of the week, because when you’re starting out, every day has its own challenges.
By following these daily tips, you’ll find your weight loss journey a bit easier. And, once you start feeling and seeing the results of living healthier, this will keep you moving forward.
Here are weight loss tips for every day of the week.
Think of Monday as your starting line. You want to sprint from this point, blasting forward, so if you slow down a little bit later, you’ll still make good time.
Monday is all about your enthusiasm. You’re going to be excited about getting things done, and you should definitely take advantage of the feeling.
Start your Monday out strong by exercising or working out first thing in the morning. You can do something low-intensity, like yoga or Pilates.
Or, if you’re feeling extra energetic, go for a run or an early morning trip to the gym. Just start out strong.
Next, eat a healthy breakfast. Eggs with whole wheat toast or unsweetened granola with unsweetened almond milk, covered in seeds and berries, make a good breakfast on your high-enthusiasm day.
At the end of your day, get in another workout. After working all day, cardio is a great way to give yourself a little boost of energy for the evening.
Or, if you already ran in the morning, try lifting weights. While this seems like a lot for the first day, you need to take advantage of your motivation while you have it.
After a packed day on Monday, you’re going to be a little drained on Tuesday, but you’ll still be excited about your progress and your new resolution.
To allow yourself a little recovery time, Tuesday will be much easier than Monday. Today, you can focus on setting a routine.
Did you enjoy working out better in the morning or evening? Pick the one that worked best for you and do it on Tuesday. Do whatever workout you have planned.
Today, you should focus on eating a healthy lunch and dinner, though that doesn’t mean you should eat unhealthily for breakfast.
Tuesday is a great day to write out your meal plan for the rest of the week. You’re going to be more realistic on Tuesday than you would have been on Monday, so you’ll make choices that you’re more likely to follow-through on.
The majority of your meal plans should be meals you’re used to making, though you should find ways to make them healthier when possible.
Add one or two new recipes or meal ideas, so you’re trying new things and will have more variety next week.
Once you have your meals planned, create a grocery list for Wednesday.
Today will be hard. After your burst on Monday and falling into your routine on Tuesday, Wednesday will loom like a shadow.
But, you can’t let this get you down. Instead, find a way to make this middle of the week slump special. Try meeting up with friends to do your workout together.
You can even make it an easier workout. Maybe go for a walk, so you can get your cardio in and socialize. This is definitely not recommended for every day of the week, but you’ve gotten this far and you deserve the break!
With the shopping list you created on Tuesday, head to the grocery store after a meal. You want to be full when you’re shopping, so you’ll stick to your list.
This doesn’t mean you can’t be looking around. See what healthy, interesting foods your store sells, so you can get ideas for your menu next week. Just because you’re trying to eat healthily doesn’t mean it has to be boring!
After your nice, easy day on Wednesday, you might be a little bit tempted to skip your workout on Thursday, which is a huge mistake.
With the weekend right around the corner, where you’re more likely to skip the gym and eat unhealthily, now is the time to get in a serious workout!
Have a scheduled workout every Thursday that’s a little bit different than what you do the rest of the week. Make sure it’s high-intensity, so you can really get sweating.
Today will be a day you need extra protein, so when you’re making your meal plans, make sure you keep that in mind.
Keep at it! You’re almost to the end of the week!
Friday night is the place weight loss goes to die. After a long and hard week, it can be tempting to throw caution out the window and reward yourself with a relaxing day followed by delicious, unhealthy food. Be careful!
Do your workout in the mornings on Friday, even if it is something low-intensity. Since so many people go out Friday nights, if you don’t get it done in the morning, you’ll probably skip it at night.
You should also schedule your regular healthy meals for breakfast and lunch if you’re going to eat out at night. If you’re eating at home, good for you! Still stick to your diet.
Take a break. Eat something you’ve been craving all week as a reward for getting through a crazy week. This doesn’t mean you should eat everything all day.
After sticking with a strict diet during the week, overindulgence on the weekend will probably make you a little sick. Just don’t overthink your eating choices today.
And, if possible, try to get in some type of activity, whether it’s an early morning yoga session or a stroll downtown after lunch.
Today is all about recovery and planning. You probably don’t want to do anything crazy, but Sundays are the perfect opportunity to schedule activities that are less like exercise and more like fun.
A bike ride, a day at the paintball park, or an afternoon at the rock climbing gym. There are dozens of fun activities you can do with friends that will keep you active even on your most restful day.
And now, you repeat!