Are you motivated to lose weight, gain confidence and improve your health?

Weight loss, losing inches, feeling better, gaining confidence, and improving your health all come down to core habits and regular exercise. Anyone can crash diet and lose some weight, but the only way to keep weight off is to change your habits.

Here are some healthy habits to put into practice for the long haul. This challenge plan has 4 core healthy habits, personalized exercise, and a way to track your daily progress.

First step is to weigh and measure before you start. Record it here. You might want to take a “before” selfie. Ask someone to be your challenge partner since partnering with another person or a group will help you stay motivated and stick to your goals.

Your 4 Core Healthy Habits (plus exercise*)

meals

Eat every four hours.

Eat every four hours. Don’t skip meals.

no processed foods

Don’t eat processed foods. No high fructose corn syrup, cut back on sugar substitutes, eliminate foods that are “enriched” and don’t eat anything “hydrogenated”.

clock

Don’t eat after 8 p.m. (or 3 hours before bed)

Don’t eat after 8 p.m. (or 3 hours before bed)

water bottle

Drink more water.

Drink more water.

bicycleChoose your preferred exercise*, but do at least 30 minutes of exercise 3-5 days per week.

Be sure to keep track. You can use the Healthy Challenge chart to keep track of your progress.

Lose Weight - Get Fit - Healthy Challenge

Resources and Inspiration

www.Sparkpeople.com – free database for health and weight loss, includes food tracking, personalized fitness program, question and answer community, recipes, health-related articles and much more

www.livestrong.com – free database for health and weight loss, includes food tracking, workouts, recipes, health-related articles, and much more

www.fitday.com – free database for tracking food and weight loss

www.fitnessmagazine.com – tons of exercises, workout routines, and recipes

www.health.com – exercises, workout routines and recipes

www.shape.com – exercises, workout routines and recipes

www.eatingwell.com – healthy recipes and health-related articles

www.cleaneatingmag.com – healthy recipes and health-related articles

www.100daysofrealfood.com – inspirational blog of one woman’s journey to change herself and her family over to clean eating; delicious recipes and great health-related articles

www.skinnymom.com – recipes and health/fitness-related articles

www.skinnytaste.com – recipes and meal plans, most of the recipes include Weight Watchers points