Create Fitness Logs

• 1
  calendar image by Bartlomiej Nowak from Fotolia.com
  
  Purchase a blank calendar solely dedicated to your goals and achievements. A journal will also suffice when jotting down your moods and as you observe your eating habits.
  
  
• 2). Highlight every other day with a different color alternating cardio, toning, and stretching. Commit between 30 to 60 minutes, each day, to those core-strengthening activities.
  
  
• 3). Write down your achievements, your level of exertion, amount of time you committed to the exercise, as well as time of day.
  
  
• 4). Print off a grocery list containing nutrient dense products, such as, fruits, vegetables, lean meats, fiber- rich carbohydrates, and healthy nuts.
  
  Ask a professional dietician to assist you in planning your meals.
  
  
• 5). Write down every morsel of food consumed. Next to that, write down how you felt emotionally and physically.
  
  

Creating the Fitness Routine

• 1). Start off by gradually adding intensity into your workout plans; cardio intervals are central to facilitate shedding those layers of fat. Switch between walking, jogging, and running the blocks around your house for 15 to 30 minutes. Increase the intensity each week. Once you feel the workout becomes easy, you've hit a plateau; decrease the easy intervals and increase the more difficult intervals.
  
  
• 2). Find a workout partner who can motivate and challenge you. Enlisting the willpower of a friend, or even gaining insight from a fitness professional or personal trainer, can help deter the talking cookie jar from wrapping around your waistline.
  
  
• 3). Engage your core continuously throughout the day. When you're sitting at a red light, pretend a string is attached to your head. Squeeze your glutes and abs simultaneously; exhale and contract - inhale relax. Repeat 4 to 5 times, holding each contraction for a count of five.
  
  
• 4). Stretch your ab muscles 3 to 4 times a day by reaching for the ceiling with alternating hands. Bend to the sides to stretch out your waist, and arch and uncurl your spine when sitting at your desk.
  
  
• 5). Do a count of 100 different ab crunches upon waking up in the morning. Use your mattress as a resisting force and cushion. Do 25 sit-ups, 25 lower ab crunches, 25 double crunch, and 25 bicycle crunches. Repeat each day for strength.
  
  

Eat With Your Head

• 1). Slowly chew and savor each bite of food. Concentrate on tasting each particle of food. Relax and take your time by taking smaller bites.
  
  
• 2). Stop eating when your stomach begins to feel satiety, or the fullness sensation. Don't allow yourself to extend that feeling by continuing to consume more food.
  
  
• 3). Drink water with a lemon wedge, or a low-calorie beverage between every few bites. Drink at least 64 ounces of water a day and at least eight ounces before a meal.