extra activity aka unplanned exercise

So...we've all heard "it's the little things" in so many different contexts.
But I'm here to talk about how this has to do with weight loss. One of the many things I learned from Beck's book is that every day you need to make an effort to add in "unplanned exercise"... now, what the heck does that mean??

You know how you like to muscle it out and carry all the groceries inside in one trip? Well, you'd burn more calories if you took a few trips. So... do that!
Need something from the corner store or gas station that's only a few blocks away? Don't jump in your car-- walk or hop on your bike.

Since moving to the big city I've started biking... a lot. Honestly, I started biking for MANY reasons, yet weight loss wasn't one of them, initially. Parking in Chicago is a pain in the butt (either impossible to find or costs more than I make an hourly) and gas in the city is about 40 cents more than it is elsewhere. Additionally, the time it takes for me to drive through the city from my apartment to my store near downtown is actually the same (or sometimes longer) than it takes for me to bike.
So... me and my single speed go everywhere in this city. Work, gym, convenience store, friends' houses, brunch... wherever.
THIS ADDS UP!!
I started using MapMyRun (has biking settings) to track some of my rides just to see what the calculated calories I burn are and I was astounded. This ap is amazing (I'm still sad that Nike+ doesn't have bike settings yet). And I realized, my "unplanned exercise" every day is REALLY adding up.

A big reason this adds up so much is because you're not recording these calories. I know a lot of dieters on various plans record all your workouts and then get to eat more that day because you have NET calorie goals and so forth... but that's the beauty of EXTRA activity. You're burning more...but it's not part of your recorded workout, so you see where this is going ;-)

Eat clean, drink water, work out... and start adding some extra activity to your day. The little things will add up and make a difference., I promise.

Reference: BECK

where to start

Everyone asks me, where do I start?
How about here? Now?

First thing you need to do is figure out WHY you want to lose weight. Make a list. Fill a whole page if you have to... but then look at your list and pick the 5 things that are the most important.

Take a note card and write those top 5 reasons down.
Now, if you can, laminate this or just use tape or contact paper... but this is now your daily reminder card. Put it in your pocket (not your purse) so you feel it there and you remember to look at it a few times every day. Any time you're tempted to make decisions that you know aren't healthy.

So, I'm share...here are my top 5 (if you have +/- 1 on your list it's ok too, just prioritize):
1. Look & feel good naked
2. More confidence
3. Wear cuter clothes
4. Attract fit guys

For me, I might add #5 "fitness modeling" ... as that is something I might try once I reach my body fat goals. But remember, we're all different. So please don't think that you need to look like ANYONE else! Just be you. Healthy you.


Ok, so, SET A GOAL:
I really advise against setting a number. Instead, set a reasonable size expectation and learn to not focus on just weight as one can easily become obsessed and addicted to weighing in. So... set a goal like "fit in my size 8 jeans without a muffin top" etc...

But if that is your end goal, be sure to set little goals along the way. For example: I started out as a size 16 at my heaviest. My original goal was to fit in a size 10 (now my goal is an 8...if my leg muscles will allow it). But for each size that I dropped, I treated myself to something-- NOT FOOD! Like, a new hand bag, or a pair of shoes (remember, buying new jeans can be a crazy investment that you end up moving past...but hot shoes will always fit hehe)... or maybe it's a pedicure? A massage? TREAT YOURSELF!
Set goals for along your health & fitness journey.
Examples:
1. Go a whole week without chocolate/candy/chips
2. A month without soda
3. A month without wine (this is super hard...I know)
4. 64oz water a day for a week
And GIVE YOURSELF CREDIT when you accomplish them! Seriously... fitness isn't just a short mission... you're changing your life and deciding to live healthier so that the HEALTHY you can shine through.

Ok, more soon...start there. Figure out why you're doing it, and set some goals for yourself. Leave a comment and share your goals if you want! I would love to hear them :)

xxo

Reference: The Beck Diet Solution