If you’ve tried diets and have been unsuccessful at weight loss maybe it’s time to try a different approach.
Diets are not effective in treating obesity. So what works? Creating new habits by making small changes in our lifestyles over time. These five steps will get you started on your way to creating healthier habits and losing up to 10% of your body weight in the next six months.
Keep a Food Diary – Write down everything you eat in a day and use a calorie counter. There are many online sites you can use to help you with this. And yes, you’ll probably be surprised by how many calories you’re actually consuming.
Eat Breakfast – I know, you just can’t eat that early. But it’s important for your body to refuel after sleeping for eight hours. By developing the habit of eating each morning you’ll help stabilize your blood sugar and actually reduce your hunger for the rest of the day.
Change One Eating Habit Each Week – By changing just one food each week, you’ll create healthier habits without the stress from dieting. For instance you can switch from whole milk to low fat or no fat milk, add in a piece of fruit or an extra vegetable a day, eat half as many potato chips per setting, etc. Whatever you’re comfortable with changing at that time do it and then keep it going. You will reap the rewards.
Eat a Small Snack 10 Minutes Before Meals – When we eat it takes about 30 minutes before our bodies reach satiety and we feel full. By eating a small snack 10 minutes before a meal you’ll feel full faster and eat less without feeling deprived.
Get Moving – If you don’t do much in the way of physical activity this is a biggie. I don’t mean exercise by any means, no running, jumping, or calisthenics. The simple act of walking is all you need to do. Like biking? Then ride a bike. Do anything you enjoy that gets you moving and do it for at least 20 minutes a day. If 20 minutes is too much do whatever you can and increase it as your stamina increases.
It takes about six weeks to create a new habit, so keep practicing each one as you add it and it will soon become second nature. And don’t beat yourself up if you slip up, you are human after all. In a few months you’ll see a new you!
Contact us today at www.persistenceintrainingco.com
to help you reach your weight loss and fitness goals.
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