Happy Tuesday! We are already 3 days into this month’s Keto/IF & Exercise challenge! How are things going on your end? Well today I want to encourage you to take some time to set some goals for this month. Consider getting a journal and/or a piece of paper where you can write it out. I took the time out today to write out my goals for this month and my action plan that would help me to achieve my goals. I also included some words that inspire me. I have my goals/action plan/inspirational words/phrases propped up in my bathroom where I can be reminded several times daily to keep pushing towards my goals. My goals are pretty ambitious but you can set your own. The general consensus is that it’s healthy to lose 1-2 pounds per week. See more on that here: https://www.healthline.com/health/food-nutrition/weight-loss-in-a-month#1

Here are some goals/action plans to consider below:

  • Exercise Consistently. The Heart Association recommends working out for at least 5 days a week for 30 minutes or for a total of at least 150-300 minutes total for the week, including at least 2 days of strength training. (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults)
  • Eat Clean/Keto – Eliminate all processed/packaged foods from your diet. Buy your food fresh or frozen and cook it at home where at all possible. If you have to eat out choose healthier low carb options on the menu. Here is a link to 27 Keto friendly restaurants: https://www.everydayhealth.com/ketogenic-diet/best-restaurants-keto-diet-followers/
  • Reduce Stress and get at least 7-8 hours of sleep daily – Sleeping is a key that is usually missed in most weight loss conversations. If you don’t get enough sleep the stress hormone cortisol becomes elevated and can cause you to hold on to fat in your abdominal area. Read here for more information on how stress can sabatoge your weight loss efforts and ways you can combat stress: https://www.medicinenet.com/can_stress_make_you_fat/views.htm#
  • Consider integrating intermittent fasting – Intermittent fasting is an eating pattern that helps increase fat burning. When I personally combine intermittent fasting with a Keto diet my weight loss rate increases exponentially. I personally lose 1 pound a day. Your experience may be different. Anytime I reach a weight loss plateau, I decrease my eating window and this helps to get the pounds moving again. I generally adopt a 4-8 hour eating window daily with no snacking. Learn more about intermittent fasting here: https://www.healthline.com/nutrition/does-intermittent-fasting-work#weight-loss

We have 28 days left in 2019 so let’s finish it HEALTHY!!! Are you with me?

Let’s get it!!! πŸ”₯πŸ”₯πŸ”₯

For motivation on your keto, intermittent fasting and exercise journey follow my blog at http://www.monicaakerele.com

Disclaimer: Always get your doctor’s approval before embarking upon a ketogenic, intermittent fasting and/or an exercise regimen. This is not a substitute for professional medical, nutritional or exercise advice this is for motivational and educational purposes only.