Summer is always a blast! From family vacations to backyard barbecues, those carefree days were filled with laughter, relaxation, and maybe a few extra scoops of ice cream. Now, as the kids head back to school, it’s the perfect time for you to refocus on your health and weight loss goals. Here’s a step-by-step guide to help parents like you get back into a healthy eating routine, kickstart your workouts, and accomplish your goals.
1. Re-establish Your Healthy Eating Routine
Plan Your Meals
With the busy school year ahead, planning your meals can save time and keep you on track. Spend a weekend afternoon planning your week’s meals. Include a variety of proteins, fats and carbs.
Tips for Meal Planning:
- Create a Weekly Menu: Write down breakfast, lunch and dinner for each day.
- Grocery List: Make a grocery list based on your menu to avoid impulse buys.
- Prep Ahead: Chop vegetables, marinate meats, and prepare grains in advance to make cooking during the week easier.
Hydrate, Hydrate, Hydrate!
Water is essential for weight loss. It helps to flush out toxins, keeps you full, and supports your metabolism. Aim to drink a glass of water each hour, that you are awake.
Pro Tip:
- Carry a reusable water bottle with you to stay hydrated throughout the day.
Mindful Eating
After a summer of indulgence, it’s crucial to practice mindful eating. Pay attention to your hunger cues, eat slowly, and savor every bite. This practice can help prevent overeating and make your meals more satisfying.
2. Kickstart Your Workout Routine
Set Realistic Goals
Don’t jump straight into an intense workout regime. Set realistic and achievable goals to gradually build up your fitness level. Start with light exercises and slowly increase the intensity.
SMART Goals:
- Specific: “I will walk for 10 minutes a day.”
- Measurable: “I will track my progress with Tana’s fitness app”
- Achievable: “I will start with 3 days a week and build up to 5.”
- Relevant: “Walking will help me improve my mood, energy, gut, hormone and overall health.”
- Time-bound: “I will achieve this within the next month.”
Find Workouts You Enjoy
Exercise should be fun, not a chore. Find activities you love, whether it’s dancing, swimming, yoga, or cycling. Mix it up to keep things interesting and prevent workout boredom.
Ideas to Get Moving:
- Join a local fitness class or online workout community.
- Go for a daily walk or run in the park.
- Use fitness apps to follow guided workouts at home.
Involve Your Kids
With the kids back in school, finding time to work out can be challenging. Get them involved! Play sports together, go for family bike rides, or take a walk after dinner. It’s a great way to bond and stay active as a family.
3. Accomplishing Your Goals
Track Your Progress
Keeping track of your progress is essential for staying motivated. Use a journal or an app to log your meals, workouts, and any changes in your weight or measurements.
Tracking Tools:
- Fitness apps like MyFitnessPal or Fitbit.
- A simple notebook for daily logging.
- Progress photos for visual motivation.
Stay Accountable
Share your goals with friends or join a support group to stay accountable. Having someone to share your successes and challenges with can make a big difference.
Ways to Stay Accountable:
- Find a workout buddy.
- Join online communities or social media groups.
- Schedule regular check-ins with a friend or a health coach.
Celebrate Small Wins
Don’t wait until you reach your ultimate goal to celebrate. Acknowledge and reward yourself for small milestones along the way. Whether it’s fitting into an old pair of jeans or completing a week of workouts, every step counts.
Reward Ideas:
- Treat yourself to a relaxing spa day.
- Buy a new workout outfit.
- Enjoy a healthy cooking class.
Getting back into a weight loss routine after a fun summer break doesn’t have to be daunting. By re-establishing healthy eating habits, finding enjoyable workouts, and staying focused on your goals, you can make this transition smooth and successful. Remember, it’s the small, consistent efforts that lead to lasting results.
Ready to start your journey? Book a call with me for personalized guidance and support.
Let’s make this school year your healthiest one yet!
