The strategy focuses on losing weight post-COVID quarantine by combining physical activity, dietary adjustments, and lifestyle changes. Starting with a structured workout routine, it suggests scheduling workouts five times a week, mixing cardio, strength training, and HIIT to maximize calorie burn. For instance, joining a fitness class can offer motivation and support, while tracking progress can ensure steady improvement and injury prevention.
On the dietary front, adopting a balanced and nutritious diet is essential. This includes calculating daily calorie needs, limiting sugar intake, and incorporating healthy fats, lean proteins, and vegetables. Preparing meals at home can provide control over ingredients and portion sizes, aiding in maintaining a calorie deficit.
Finally, enhancing lifestyle habits for sustainable weight loss is crucial. Ensuring 7-8 hours of quality sleep, managing stress through techniques like meditation, and engaging in daily walks can significantly impact progress. Mindful reflection and celebrating achievements with non-food rewards can reinforce positive behaviors and help maintain momentum.
The strategies
⛳️ Strategy 1: Create a structured workout routine
- Schedule workouts at least 5 times a week focusing on both cardio and strength training
- Incorporate HIIT (High-Intensity Interval Training) sessions twice a week for maximum calorie burn
- Include weightlifting exercises to help build muscle mass and enhance metabolism
- Track workout progress and incrementally increase the difficulty or duration
- Join a fitness class or online workout community for motivation and support
- Designate one day a week for rest and recovery to prevent injury
- Consider hiring a personal trainer for advice and tailored programs
- Incorporate elements of functional fitness for overall health
- Set measurable fitness goals like improving running time or lifting heavier weights
- Ensure to warm-up before workouts and cool down afterwards
⛳️ Strategy 2: Adopt a balanced and nutritious diet
- Calculate daily calorie needs using BMI and adjust intake to create a calorie deficit
- Plan meals to include lean proteins, healthy carbohydrates, and plenty of vegetables
- Reduce sugar intake by avoiding sodas, desserts, and processed foods
- Keep hydrated by drinking at least 2 litres of water a day
- Incorporate healthy fats such as avocados, nuts, and olive oil into meals
- Track daily food intake using an app to stay accountable
- Prepare meals at home to have control over ingredients and portion sizes
- Consider intermittent fasting as a method to control calorie intake
- Have healthy snacks like fruits and yogurt available to avoid junk food
- Plan a weekly 'cheat meal' to satisfy cravings without deferring progress
⛳️ Strategy 3: Enhance lifestyle habits for weight loss
- Set a consistent sleeping schedule to ensure 7-8 hours of quality sleep per night
- Manage stress through mindfulness techniques such as meditation or yoga
- Limit alcohol intake as it can contribute to weight gain
- Use a fitness tracker to monitor physical activity and sleep quality
- Engage with community support groups either online or in-person for encouragement
- Implement daily walking, especially after meals, to aid digestion
- Surround yourself with supportive friends and family to help stay motivated
- Reduce screen time and optimise hours spent in productive activities
- Reflect weekly on progress and mindset to adjust strategies proactively
- Reward yourself with non-food-based incentives for milestones achieved
Bringing accountability to your strategy
It's one thing to have a plan, it's another to stick to it. We hope that the examples above will help you get started with your own strategy, but we also know that it's easy to get lost in the day-to-day effort.
That's why we built Tability: to help you track your progress, keep your team aligned, and make sure you're always moving in the right direction.
Give it a try and see how it can help you bring accountability to your strategy.
