Kickstart lifestyle changes safely and healthily with this week-long plan. You'll improve your posture, beautify your skin, overhaul your diet and more.
Day 1: SET GOALS
Even the lovely Beyonce couldn't achieve her svelte figure if she didn't set some realistic goals. You might have read that you need to set some solid targets if you want to lose weight, but have you actually ever set some? Most people skip this stage of losing weight and never manage to stick to their diets as a result.
Start this body makeover plan by setting at least one. So, think about what you want to achieve. Do you want to lose 2.2kg, 3.3kg, 22kg? Do you want to be able to run a mile in eight minutes? Do you want to drop a dress size?
Create a chart where you can monitor your progress weekly. Also, set smaller goals that help you work towards achieving your main goal and add these to the chart. Setting up a rewards system is also good. For example, every time you meet a mini goal, treat yourself to a new book, a trip to the cinema or a new piece of gorgeous clothing.
Day 2: ADDRESS YOUR DIET
The last thing you should do is cut your kilojoules drastically. If you do, your metabolism will slow down and you will also lose muscle mass. This means that once you return to eating normally again you will not burn off as many kilojoules as you used to and you may gain weight.
There is no exact number of kilojoules you should be consuming if you want to lose weight because everyone requires different amounts. However, the general proportion of kilojoules that should be provided by each of the major nutrients stays roughly the same for most people, as follows:
20 to 30 per cent fat.
50 to 65 per cent carbohydrate.
12 to 17 per cent protein.
However, according to research, when you are dieting and trying to lose fat you should adapt these amounts to the following:
20 to 25 per cent fat intake.
50 to 60 per cent carbohydrate intake.
Remainder from protein (usually meaning protein intake will be a little higher).
To cut your fat intake by roughly five per cent, limit the amount of fat-heavy sauces and processed meats you eat. Don't cut out healthy dairy products though. It is thought that calcium can promote weight loss. To ensure you eat enough protein, eat lean meat, eggs, fish and nuts, and eat wholegrain foods like brown rice and wheat bread to get your daily fix of carbohydrates.
Day 3: OVERHAUL YOUR EXERCISE REGIME
Sweating it out on a treadmill every evening isn't much fun and it's also not the best way to makeover your body. Rest is the key ingredient in any training programme and you need to let your body recover after a training session. Ideally, you should have at least one rest day following each workout to facilitate recovery and to avoid fatigue and boredom.
Create your training plan so that you can schedule your sessions around your busy week. Aim to do about four sessions a week, doing a mix of cardio and weight training exercises. Finding something you love to do is the key to success when it comes to exercise. Try new sports, such as rock climbing, skipping or roller derby, attend some fitness classes and experiment with your exercise regime.
Day 4: BEAUTIFY YOUR BODY
No makeover plan would be complete without a beauty section because no matter how toned your body becomes and no matter how much weight you shed, if you don't give your body a little TLC you will never feel body-confident.
Cellulite affects as many as 80 per cent of women. Although it's difficult to completely rid skin of that orange-peel look, you can help reduce the appearance of it. You can body brush, drink more water and eat foods containing essential fatty acids, such as flaxseed oil and oily fish, to banish cellulite from your body.
Tackle any spots or acne you have. Applying an ice cube can help reduce the swelling and redness of the odd annoying spot, but if you suffer from acne research suggests that spearmint tea could reduce acne and hormone imbalances in women.
Today, you should target certain areas of your body, whether it's your skin or your hair, that you want to improve and that will help you feel beautiful in your birthday suit.
Day 5: IMPROVE YOUR POSTURE
Poor posture can lead to health problems and can make you look less attractive. If you think you might be a sloucher, regularly realign your spine with this simple exercise. Stand with your back against a wall, keep your feet flat and tuck in your chin. Then walk away from the wall and see how long you can maintain this posture for.
Strengthening your thigh muscles and your abdominal muscles will help you to maintain a good posture and doing activities like Pilates and yoga can help you to stop slouching.
Day 6: ENJOY
If you enjoy doing something you are far more likely to dedicate time to it. Finding a way to enjoy your new body makeover plan is essential if you want to maintain the positive changes.
Love music? Then create great playlists to accompany your exercise sessions. If you love a good gossip, find a makeover buddy who also wants to change the way they look and who can follow the plan alongside you. If you're a creative soul starting a blog might help you get the most out of your plan.
Day 7: PULL IT ALL TOGETHER
Think about ways you can incorporate all of the elements you have learned into a structured plan - your diet and exercise, your beauty regime and your posture. Remember, before you begin you must set a goal. Your makeover plan should be a lot easier to create once you have something to aim towards.
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