These are the initial recommendations that most of my weight loss clients get from me, so I’m super excited for you to start here!
First document. Take your before picture. This is for you. I want you to be able to compare where you are now to your journey along the way.
What is your starting weight? Getting on the scale might be scary, but you have to know where you’re starting to so you can see your progress.
Next get out a journal or create a new document on your computer. Ideally I want you to have a real journal, because putting pen to paper works better with your mind, but if you want to keep your journal on your phone or computer that works too. Ask yourself:
What is my goal weight? Why?
What weight did I last feel good at? Why?
What are you hoping to feel?
What do you think hitting this goal will give you?
What good things do you think will happen if you’re at this weight?
Why might you not want to lose the weight? What are you gaining from your life and weight as it is right now?
The last question is super important. Your brain will likely try to say that you’re gaining nothing from where you are right now, but I want you to dig deep and really answer it. For some keeping the weight means not having to buy new clothes (this could be money related or fear of dressing rooms or just liking items you own), some clients I’ve had are afraid they’ll have to cut out their girls nights or cocktails, or that they’ll lose a bit of control, lose friends, become too pretty, or stopped being liked. I’ve heard so so many answers here. There is no wrong answer, this is just about you getting really honest and seeing where not changing has benefited you and made you feel safe in some way.
Goals!
Now we’re diving into the fun part! Goals! :D
Depending on where you’re starting you might be able to jump ahead, but this is broken down week by week for your first three weeks. I do customize this for all of my one on one clients, but play with the goals I’ve listed to see what fits your starting point.
Week One Goals:
Drink water! I want you to aim for at least 64oz of water a day. That’s four 16oz bottles or glasses. Also pay attention to any non-water beverages you’re drinking.
Increase your veggie intake! Consume at least 1 cup of veggies every single day.
Keep around easy healthy snacks like raw almonds, cut up raw vegetables (I often recommend buying a veggie party tray just to keep this easy, especially in the early weeks), healthy nut mixes (not ones that include candy), apples and nut butter, etc to make sure you have something to grab when your hungry but don’t have time or are not ready for a full meal.
Start exercising. If you don’t normally workout I want you to start with just 10-15 minutes a day. And walking, leisurely bike riding, and light physical activity doesn’t count. Check out the bonus section below for some great at home workouts created by my awesome personal trainer husband! **Make sure you have clearance from your doctor before starting any new exercise program.
Document everything you eat in a note app on your phone or in a small notebook. Keep a log of anything that goes in your mouth and your daily exercise. I want you to also start paying attention to how food makes you feel, not only when you eat it but hours and days afterwards. I give bonus points for documenting this in your log too, but totally understand if that’s a lot to ask in week one :)
Week Two Goals:
We’re building on week one - reflect on how you did with your goals. Where were you super on point and where might you have slacked a little? How do you feel? What did you notice when you started documenting everything you ate? How did you do with your workouts?
Increase your veggie intake! You’re going to double last week’s goal. 2 cups of veggies every day this week. And I want you to focus on eating mostly raw or steamed veggies (this includes frozen veggies you’ve steamed).
Make sure you’re having a significant source of protein with every meal. This can be meat, eggs, fish, beans … I’m not picky about the kind of protein you’re consuming just make sure there’s plenty there. A huge salad is an awesome meal, but you’ll notice if there’s no protein you don’t stay full for very long. Protein is important not only for your body to function, but also for satiety.
Pay attention to your snacking. Why are you snacking? Are you craving something, are you bored, are you still hungry after you finish your meals? If you notice yourself snacking a lot check in and make sure you’re actually hungry. I recommend having some water and distracting yourself (read, call a friend, hop on Instagram, get some work done) for at least 20 minutes. If you’re still hungry after that time grab a healthy snack option.
Pay attention to your alcohol and non-water beverage intake. What kind of beverages do you typically drink? If you notice you’re drinking a lot of soda or flavored beverages or sugary cocktails or beer I recommend playing with these things. Start with introducing flavored sparkling water. I won’t be picky on what you pick for now, my personal favorite is lime Perrier, but have these on hand for when you’re craving something a little more special than water. As far as alcohol check in with your go tos. One of the best options when you still want a cocktail is vodka with club soda and a piece of fruit like an orange or lime. You can use flavored vodkas or flavored sparkling water, play with the combinations and find some you like!
Sub fruit for dessert if that’s a norm for you. You still have something sweet, but not the addictive sugar.
Increase your workouts. If you’re on 10 minutes a day up to 20 minutes a day. If you were up to 15-20 minutes increase to 30 minutes. If you were already working out before week one check in with what kinds of workouts you’re doing. Are they all cardio or all strength training? If so we want to make sure there’s plenty of diversity here, and even if you have a good mix, you need to make sure your workouts aren’t getting too repetitive.
Continue to document everything! Keep up the mindfulness and this is super helpful for me to look at if you’re getting stuck on what might need to change in your diet.
week three goals:
Take time to reflect - how have the last two weeks gone? Are you noticing any differences with your body? Any differences in how you feel? Depending on where you started with your diet you might be feeling better, stronger, and overall healthier or you might have had some headaches, aches, and more tiredness. These are normal detox symptoms and it’s just your body releasing toxins and creating a better space for you to live.
Increase your water. Aim for at least half your body weight in ounces. This means if you’re 150 lbs you should be aiming to drink 75oz water every day.
Increase your veggies :D I want you up to 3 cups of veggies every day. This could be challenging. If you’re doing it right you’ll be full quickly! If it’s too much, make your veggie and protein intake a priority and if needed back off to 2 and a half cups.
Minimize your bread, pasta, and cracker intake. Most likely you’re getting too full from veggies to eat too much bread, but I want to make sure you have this goal anyway :)
Increase your exercise. I want you working out at least 30 minutes a day 4-6 days a week.
Bonus At Home Workouts:
This is my “I only have 10 minutes” workout:
Start with a forearm plank hold - I aim for 2 minutes and 30 seconds but start with where you are at. Set a timer and see how long you can hold then push yourself to go 10 seconds longer the next day. Make sure your back is flat, your butt is down low and that your abs are supporting your lower back. A good way to keep your abs where you want them is to think about pushing your belly button back into your spine.
25 pushups. These can be full pushups or on your knees. If you’re on your knees make sure your abs are still pushing back towards your spine and your toes are pointed up - this helps to continue to engage your abs.
25 jumping jacks or you can jump rope 25 times.
Then back into the forearm plank for hip swivels. Rather than holding the plank like you did the first time, you stabilize yourself in the plank and then dip your hip towards the ground to the left and then to the right. Aim for 25 on each side.
Finally push your body back into child’s pose (rest your butt on your heels and stretch your arms out in front of you) for a nice stretch
Workout Two:
Complete 4 rounds of:
20 mountain climbers. Start in a high plank position and bring one knee at a time into your chest then back. The goal is to quickly run each leg against the floor.
20 burpees. You can do half burpees or full burpees for this based on your level. A full burpee starts in a squat, then put your hands on the ground on either side of your feet, jump back into a plank, do a push-up, jump your legs back into the squat position, then jump upwards. Repeat this 20 times. Half burpees don’t include the push-up.
20 jumping jacks. I know you got this!
10 jump squats. Stand with feet shoulder width apart, squat down to full depth before jumping up with feet coming off the ground. Land softly and repeat.
Don’t forget to have a nice stretch when you’re done!
Workout three:
Complete 4 rounds of:
10 sit-ups. Start laying back on the floor, knees bent. Engage your core to bring your entire back off the floor and towards your knees.
30 second side plank (30 seconds each side). Lay on your side with your forearm and elbow on the floor. Press your body up with your hips stacked and off the ground.
10 pushups. Description above :)
10 supermans. Lay on your stomach. Bring your hands and feet off the ground as if you’re flying by squeezing shoulder blades, glutes, and hamstrings together.
10 bicep curls (use an object like canned goods if no weights are available). Start with weighted objects in hands with palms facing out, arms parallel to body, and bend at elbow bringing object to shoulder making sure to engage the bicep.
If you’re ready for more …
If you want to schedule a check in session you can contact me at kayceemullaney.com, or if you would like on going support check out my Fit, Rich, & Beautiful Community or my one on one weight loss packages. I’m excited for your success!!