Bariatric Weight Loss Surgery News and Info

Challenge 4:  Increase Exercise

Regular exercise will reduce stress, help you sleep better, boost your mood, and make a bunch of positive changes in your body way down at the cellular level. Our bodies need to move every single day to be healthy.

Take your current fitness level and aim to improve it in the next 30 days. We’re all different—what would you like to see in the next 30 days? It could be walking a specific number of steps a day, going to a specific number of exercise classes a week, a certain amount of time on the treadmill/bike/elliptical, a specific number of pool laps, or any other exercise goal that you can measure.

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Challenge 3: Meal Plan

Success does not just happen–you need to plan for it and set yourself up for it. So challenge 3 involves meal planning for the next 30 days–yep, all 30 days. Once this is done, you’re all set for the month—no need to wonder what’s for dinner because it’s all laid out. Use the 30-Day Challenge snack and meal options to plan out 3 meals and 3 snacks each day. Note: If you are very active or a larger man, you may need to adjust portion sizes. Check with your nutritionist if you have questions.

Then clean out the cupboards, refrigerator, and desk drawer and restock with the healthy foods you’ve planned for. You know the basic rules; calorie-free beverages between meals, limit added sugars to 2 grams or less per serving, and eat fewer processed foods. Don’t forget to plan for some delicious clean drinks like infused water.

Put the foods / meals you’ve selected in your tracking system—no matter if that is a spreadsheet, a website or a phone app. This will make it a cinch to calculate your protein and calories.

Download On Track with Barix: 30 Day Challenge 

Challenge 2: Track your food intake and exercise every day for 30 days.

Studies have shown that people who track their food intake and exercise are more likely to be successful at both losing weight and in keeping it off. Tracking cuts down on mindless munching, increases awareness of what and how much is eaten, teaches the nutrition content of foods, helps to reduce portions, give you a realistic idea of calories in and calories out, and measures actual exercise completed rather than planned exercise.

You can track your food and exercise on paper, using a free computer program or a phone app. If you’re not already tracking, figure out how what works best for you as part of your 30-day challenge.

Download On Track with Barix: 30 Day Challenge