Weight Loss Tips – Are You Ready?
September 9, 2018
Weight loss in 10 days can be achieved if you follow a few healthy habits. My weight loss journey is coming to a close. 🥦🥒🌽🥕🍓🍇🍏🍎🍐- I actually extended it 3 days because I am having great success and I wanted to look my best in that “little black dress”.
Here are a few things that I learned along the way;
1. SET REALISTIC GOALS
It’s easy — to set unrealistic goals about weight loss (lose 30 pounds in two weeks!). Since unrealistic goals can slow down long-term weight loss, it’s important to address those goals before making any health and fitness changes. I go for 10 Lbs in 10 Days and that is realistic for me and achievable.
2. STAY POSITIVE
Do not punish yourself for indulging. Instead, positive messages like “I can control my eating” or “I’m proud that I ate responsibly today” can reframe your relationship with food. Research shows that positive expectations are also associated with weight loss. Set goals in Business – Refocus your energy away from food. http://www.ginapearson.com/my-goal-how-i-will-make-it-happen/
3 KEEP PORTIONS IN CHECK
Practicing portion control is one of the best ways to lose weight — even if it’s not an easy task. Portion distortion is common, but it may help to use portion visuals. For instance, a serving of chicken (three ounces) is roughly the size of a deck of cards; or holding about a two-inch circle of uncooked pasta, will yield about one cup cooked.
4. THINK ON IT
How satisfied we feel a few hours after we eat depends not on how much we actually scarfed down, but how much we think we ate. Pay attention to what you eat, and know that it’s okay to eat with your eyes.
5. MAKE TIME TO MEDITATE
Emotional eating — eating to make yourself feel better (often when stressed or anxious) — can interfere with weight loss goals. But meditation — using techniques like muscle relaxation, breathing, or achieving self-focus — can binge eaters become aware of how they turn to food to deal with emotions.
6. REPEAT MOTIVATING WORDS
Sometimes we just need a little fire to get motivated. Try out some motivational mantras: “You’ve got this!” “Yes, you will!” “Every day you’re getting stronger!” Hang up an inspirational poster or write your phrase on a sticky note at work. Bonus: Mantras don’t cost a thing!‘
7 ADD, DON’T SUBTRACT
Instead of fixating on cutting cookies, cake and pizza, focus on adding healthy foods. Instead, focus on sticking to one good habit at a time (science says it takes anywhere from 18 to 254 days to form a habit). Add in as many healthy habits as you’d like — drink more water, eat more fruits and veggies — and reassure yourself that in a few months, your brain may actually start to crave healthier foods.
Stress can trigger increases stress and cravings, especially for sugary carbohydrates. If pressure at work or a family burden has got you feeling overwhelmed, try some stress relief by getting physical, whether it’s a soccer game, brisk walk or whatever you like.before eating a doughnut.
9. VISUALIZE YOUR GOAL
Time spent visualizing what you would look and feel like with a few less pounds, can help acknowledge the health and fitness changes necessary for successful weight loss. research suggests that imagining achieving an exercise goal — like running a 5K or increasing the weight during your next workout — can actually enhance performance. Just like in business, visualize!
10. CHANGE ONE HABIT AT A TIME
Focusing on 1 thing will help us achieve more. Changing a habit is tough, but trying to tackle a handful may seem impossible. Instead, concentrate on changing one behavior at a time. Start small and make clear guidelines. For example, if you’d like to increase your veggie intake, decide to eat three different vegetables each day, or one cup with each meal. And remember, small changes can lead to gradual weight loss.
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