Is that achievable in the next month? If not, break it down into smaller mini-goals. "I want to lose 5 pounds this month."
What other ways can you say what you want, besides wanting to lose some weight?
"I want to step on the scale and see (state a number) pounds (remember, keep it something you can achieve in one month).
"I want to feel my pants getting looser."
"I want to see myself in the mirror wearing last year's bathing suit and it fits."
"I want to notice my clothes are getting too big for me."
"I want to easily bend over and touch my toes."
"I want to get up from a seated position, easily and gracefully."
Those are positive goals. Focus on what you want. How you want to feel, what you want to experience.
Write it all out. Your plan should include which days of the week and at what time. Don't make the mistake of trying to decide you'll exercise every day. You're not likely to stick to a plan that doesn't have build-in off days. Make it easy at first. You can always add more later.
Start by listing each item, and then asking yourself how will you achieve this?
1. I want to eat less quantity. I'll achieve this by having half or three-quarters of the amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in your mouth.
2. I want to eat more healthier foods. I'll achieve this by adding more fruits and vegetables for snacks, so when I'm hungry, or think I'm hungry an apple or some carrots might be my snack of choice. This has the added benefit of more nutrition.
3. I want to eat differently. I'll achieve this by paying more attention while eating. Turn off distractions. Think of each bite as a separate event. Write down what I'm tasting and see what I notice now that I never noticed before? Different smells, sights, textures, and subtle tastes. I'll make an effort to really chew each bite at least 10 times.
4. I want to add some exercise. I'll achieve this by getting a book either at the library or a store, get a free pass to my closest gym, talk to friends, borrow exercise tapes. Find exercises I can do in front of the TV at first, or on the floor in my bedroom when I first get up or whatever works. No matter if others see me, I don't care. Start slowly, after the first few weeks, add more if I'm ready.
Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.
Visit library or order book online for using bodyweight for exercises. Pushups, crunches, etc., can be done without any extra equipment.
Buy healthy foods to have on hand such as fruits, cut up vegetables. Make dinner at least twice a week and freeze leftovers into ready-to-eat frozen meals.
Purchase or order supplements, protein powders, etc., if I want them.
If you use EFT (Emotional Freedom Technique), do it at least three times a day. It only takes a couple of minutes and you can do it while you do other things, so get it done. Check in with your list of behaviors you'd like to change, and then work on one issue each week or until it becomes a non-issue, then move to the next.
You might start with frustration that things aren't happening fast enough:
"Even though I don't want it to take so much effort, I deeply and completely accept myself"
"Even though I hate all this and just want to wake up skinny, I deeply and completely accept myself."
No matter what, if you are putting attention on this process, then you are making progress. It doesn't matter if you keep to your plan exactly. What does matter is that you make a plan at all.
If you make a small effort every day you'll find that some days will be better than others, and that's okay. It's easy to forget, and fall back into our usual patterns which is why keeping a notebook handy helps keep you on track. So does scheduling your workout time just like you would any appointment, and then keeping it.
If the idea that you won't be perfect is all it takes to keep you on a really strict path at first, that's fine, but be aware you'll likely slip a time or two in the following weeks. Think of it as nothing more than a learning experience, and go ahead to see if you can prove me wrong. That would be great. Just no matter what, no matter if it's been a week since you did anything on your list, it does not matter; just pick up where you left off and start again.
I don't diet, and I never have yet I maintain my weight. I don't restrict myself but my choices are what makes the difference. I can eat candy, cookies and cake any time I want, but usually I don't want to. That's the difference. When someone says they can eat what they want, they mean they usually want to eat foods they know will support their health goals.
Use these five steps to get started on a plan, right now. Start by getting a small notebook, then starting writing down th days of the week, thinking about your schedule and how you'll make some changes to your routine. After all, it's your present routine that isn't working, so you must make some changes. Make them fit, and then you'll fit into those smaller jeans in no time and this time it will be a permanent weight loss.
By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of onemorebite-weightloss.com
cheap limo service Lombard .. Lockport Chicago limo O’HareIt happens every morning when you mosey out of bed,... Read More
Losing weight quickly is not advisable as most of the... Read More
Chances are if you've stepped foot in a gym or... Read More
According to a recent survey by the National Health Institute,... Read More
Obesity, especially in children, is a matter of rapidly growing... Read More
Whether coming from a close friend, the nightly news or... Read More
Many patients of gastric bypass report feeling fearful of succeeding... Read More
To begin this article I must start with it's conclusion.The... Read More
You know you have will-power. You can change a diaper... Read More
Axiom Number One - Nourish your body.Probably the most important... Read More
For about 50 years now, Americans have been eating low... Read More
1. Drink 8-10 glasses of water each dayOkay, for many... Read More
Today, Ephedra is an herb of controversy. It contains ephedrine,... Read More
A startling fact is that carbohydrates are not responsible for... Read More
Foods that are high in fiber and protein are the... Read More
"I tried that diet and lost 8 pounds in the... Read More
Eating the right foods and exercising regularly have been the... Read More
Experts tell us that overweight or obese children have reached... Read More
There Is A Right Way to Chew!Chewing your food is... Read More
You may have read the old stories about how much... Read More
Obesity is a disease that is not caused by a... Read More
Abdominal liposuction refers to liposuction, or lipoplasty, that is performed... Read More
Which is easier to do ? turn a car's steering... Read More
Dieting and weight loss is almost certainly the most lucrative... Read More
Contrary to common belief, your weight is not really the... Read More
limo O'Hare Glen Ellyn ..Most men and women that I have trained over the... Read More
1. Carrying around excess body fat will decrease your energy... Read More
I'm sure you have heard it before, but one of... Read More
When it comes to weight loss, most of us would... Read More
Ok... If you are reading this is because you do... Read More
"The sovereign invigorator of the body is exercise, and of... Read More
Name a diet...any diet. It doesn't work. Try to name... Read More
Do you want to lose weight? Of course you do,... Read More
Losing weight is a tough and demanding task for most... Read More
There is no doubt about it; Americans are eating in... Read More
Browsing one of the Russian websites I have recently found... Read More
The main reasons most people have difficulty maintaining their ideal... Read More
5 Easy Steps to A Healthier WeightAlthough different people have... Read More
1. Include in your diet things that contain more water... Read More
If you're thinking of going on a diet to lose... Read More
Are you dieting your way to bone loss?Are you aware... Read More
Before you try starving yourself or turning to diet drugs... Read More
If only there were a 'better body boot camp', we'd... Read More
Disclaimer: I am not a doctor; nor do I play... Read More
The following are weight loss tips that you can start... Read More
Why is it so hard to lose weight and keep... Read More
Choosing a weight loss program may be a daunting task.... Read More
With all the excitement regarding high protein diets, one area... Read More
It is very tempting to try that fad diet that... Read More
As I was saying in my past articles, others have... Read More
Weight Loss |