It feels great to get over the mountain during the working week. Losing weight while doing it feels even better. But how can you turn "Hump Day" into "Weight Loss Wednesday" when you're busy during the week?
Wednesday is half the weekend that we all know is fantastic. But when it comes to your health, Wednesday through Friday can be a slide that isn't that good. When analyzing the weekly Google search from scientists, they found that the search for healthy things – such as recipes, workouts, and tips – was 30 percent higher on Mondays than on Wednesdays, Thursdays, and Fridays.
Stop the slide! Make Hump Day a highlight of your healthy week – and prepare for even higher heights throughout the week – with these five must-dos on Wednesday for a healthy end of the week.
Here are six ways to enable Weight Loss Wednesday and end the week healthy:
1. Think about the days before.
Sure, the weekend is in sight. But you still have two days to work your way through. This means that this is a good time to think about how you have dealt with the healthy hurdles you have reached so far this week and how to deal with them differently when they reappear. It's also a good time to take stock of your slim successes. Did you skip the donut ride on the way to work on Monday? Did you skip the employee's birthday cake at the office party? You deserve to pat yourself on the back!
Take some time on Monday to evaluate your successes and challenges and to consciously decide how you want to tackle the next few days on this basis.
2. Weigh and measure yourself.
The scale is difficult. rmal fluctuations – from your menstrual cycle to the amount of sodium you used to sleep during the week – can lead to changes in weighing that can be daunting. That's why we encourage our customers to weigh themselves only once a week and every week on the same day – at the same time. And Wednesday, in the middle of the work week, is a great time to read exactly where you are.
Think about it: You made distance to weekend cheats and had a large selection on some days of the week to push the numbers down. (A daily weighing study found that people were the hardest on weekends and brightened up during the work week.)
However, don't rely on just one number: as stated above, your weight may fluctuate depending on your menstrual cycle or the amount of water you are holding back. So make other measurements to measure how you work every hump day: take a tape measure and measure your hips, waist, chest, thighs and arms every week. Or pick a piece of clothing that may be a little too tight to wear straight. Measure again every Wednesday – or try on these clothes – and see how you have developed alongside the scale number.
How to take your measurements … the right way
3. Plan a workout for the weekend … NOW.
Schedule it on Wednesday: Search a local park or state forest that you haven't visited to plan a hike, or search for a free weekend yoga class. Text a few friends or connect with your spouse and book it NOW. When the weekend begins, you've already planned your workout.
If your weekend is already booked through a soccer tournament or dance lessons, don't stress: you can still move around at an event like this. Stand back for 10 minutes and use a nearby park bench to do elevated push-ups with your hands on the bench and feet on the floor. Then do some squats up and down from the bench and check yourself while sitting before getting up again. Finish off with some step-ups by using the bench like a step before taking a short walk.
4. Start a Wednesday walking group, even if it is only one.
Go your way to weight loss Wednesday. The Center for Disease Control and Prevention recommends aerobic activities such as brisk walking for 150 minutes a week. However, you don't have to work two and a half hours at a time – 10 or 20 minutes at a time is great.
Turn a Wednesday walk into a team building activity: put together a small group of employees for a weekly 20-minute walk and conversation. They can solve problems – some studies have actually shown that people are more creative when they walk – or just build camaraderie and reduce stress from their daily work.
If you'd rather do it alone, try simple meditation while walking: in a study of 135 volunteers, those who combined walking with simple meditation practice reduced anxiety and negative feelings about themselves Meditation in the study is also very simple: count your foot beats as "one, two, one, two" while walking while visualizing the numbers in your head. When your mind starts to float, don't scold yourself: just come back carefully to count.
5 fitness myths that will blow your mind
5. Check your goals.
People set many goals – every Monday, every new year and more – but they often fail. Sometimes it is because the goals are not realistic, but sometimes they do not stay fresh in your head: So you do not think about the goal when you conduct behaviors that could support or impair your progress towards this result. Add to that the temptations that can be found everywhere, from advertising to junk food to take away.
Make Wednesday the day you refresh your memory. Check your goals today, focus again on what you want to achieve and why: close your eyes and imagine why you are looking for weight loss – whether it is about feeling better, Having more energy to play with your kids or to feel euphoric when you look in the mirror. Then remember the positive feelings you had in the past when you made a decision that led you to your goal.
If you've created that spark of motivation, use it! Immediately make a choice that moves you toward your goals – whether you choose a healthy place to have lunch with colleagues, get up from your chair to turn off 10 squats, or make a written list of your goals that you can achieve Every Wednesday while doing this motivational exercise.
6. Refill your fridge with a large selection.
Studies show that people who spend time preparing their food eat healthier. One bonus: Scientists found that food preparation companies also saved money.
Fortunately, if you participate in the Nutrisystem program, you don't have to worry much about preparing meals. Most of your meals and snacks are available and make it easier for you to prepare meals. But because you should add Vegetables, PowerFuels, SmartCarbs and Flex mealsThere are some preparations that you can (and should!) Do in advance.
Use Wednesday once a week as a reset: cut out pre-measured portions of unlimited snack-sized vegetables and fruits Nutrisystem food guide So you always have access to simple, healthy snacks. If you get hungry later in the day or on Thursday or Friday, they are easy to grab and feel great.
5 healthy foods you should buy in bulk