#BFFchallenge: Buddy Up And Follow These 3 Rules To Lose Weight
As anyone who has tried to lose weight will know, the road to weight loss is often bumpy and can be filled with setbacks. But what if you had a buddy to help you out for when the going gets tough? In fact, research shows that the going gets easier if you have a buddy to share your diet and workout ups and downs and a good support network will not only help to spur you on but increase your likelihood of long term weight loss success.
So, grab yourself a partner and follow these rules on the buddy-up system below.
Rule (1)- Quit sweets (e.g. no more bubble tea)
There's been a lot of chat about whether or not to reduce sugar and whether it really is the actual devil. Truth is, not all sugar is bad, but most of us consume far too much of it without even noticing.
The World Health Organisation recently said that no more than 10% of our calories should come from sugar, but suggested less than 5% would be preferable.
So where are we getting all this sugar from? Sugary drinks like bubble tea are a major source of sugar and should be consumed in moderation. However, there are less obvious sources of sugar, such as processed foods, including sauces, fruits and bread. When you’re doing a food shop, start paying attention to foods sugar content and stick to proteins and foods that are high in healthy fats.
Rule (2) - Drink Water, A Lot Of It
It’s one of those annoying things that every celebrity seems to say when get asked about their glowing skin or diet - but drinking more water really can have a huge impact on our bodies.
Water is not only an important part of all body functions and processes, including digestion and elimination but when you're on a diet, water also acts as a weight-loss aid because it can help you eat less, providing hydration without unwanted calories.
Rule (3)— Move Your Body Every Day and Do Exercise Once A Week
Follow this quick 10-minute workout at home that will get your heart racing and ready for the day!
(1) Stand with your feet shoulder-width apart and clamp hands on your hips.
(2) Push your hips backwards to make the body lean forward and slightly bend your knees.
(3) Then jump up!
Frequency: Start with x10 in a row and then gradually increase to 20, 30, 40 and so on.
Use Rewards As Motivation
Giving yourself small rewards after completing a task or challenge that you’ve set yourself is a great way of keeping yourself motivated when trying to lose weight. You and your BFF can try out some of these fun reward ideas below.
Reward (1) If you successfully stick to the above rules for half a month, you and your friend can treat each other to a small gift. This could be a (healthy) snack, a notebook, cinema tickets, anything you feel like - get creative!
Reward (2) f you successfully stick to the above rules for a whole month, why don’t you and your friend plan a day to go out shopping together and treat yourselves to something new.
From now till December 10, 2020, consumers can receive a free NIKE Tote Bag upon purchase of 2 or more selected items at/over HK$1,188 labeled with “Get a free Nike tote bag upon purchase of 2 or more selected items at/over HK$1,188” on NIKE.com. The styles are shipped randomly and cannot be selected or replaced.
Reward (3) The person who loses 8 pounds first gets to choose a meal of her choice for the both of you to enjoy. You can choose to go out or cook together at home - make an evening of it!
What are you waiting for? Grab a pal and try the #BFFchallenge today - we dare you!