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| Decide, Commit and Prepare |
Commit.
If your weight and healthy eating goals are important to
you, then they must be given some priority in your life.
Are you willing to do what it takes
to make them happen? Like any challenge, changing your eating habits will take
time, attention and commitment. If managing your weight is a sincere goal, then
go for it! If not, don't waste your time, energy, money and self-esteem on something
you don't see as a priority for yourself right now. It's your life, and only
you can make - and stick to - this decision.
Be prepared. Plan ahead what you are going to eat
and the exercise you are going to take. Take your
shopping list to the supermarket and use it! Make
the commitment to fit exercise into your diary and
your life, just as you would a meeting or appointment.
Keep eating. Eat regular meals to help reduce the chance
of binging or focusing on food too much. But allow
yourself some treats. Deprivation is more likely to
lead to resentment and binging and certainly won't
help you stick with your weight loss plan.
Pay attention to hunger cues. Many dieters hold off
on eating in anticipation of a meal out or special
event. Hunger followed by plentiful food often leads
to over-eating so eat a healthy snack such as a meal
replacement or protein drink before going out to help
you stay on track and in control.
Keep moving. Set realistic steps for keeping active,
even in short bursts, to reach a daily activity goal.
If you're not strictly the cardio type, don't forget
walking the dog, leaving your car walking to the shops
then carrying your groceries - and putting them away
yourself so you're up and down more - all contribute.
Lift, escalator or stairs? These small decisions and
actions all burn calories and keep you on the move.
Forgive yourself. If you binge, overeat or indulge
in foods you generally avoid, it doesn't mean you have
'fallen off the wagon' completely. Remind yourself
that the urge to over-eat will always be there, as
you develop healthier attitudes and eating habits these
feeling should be easier controlled. You should build
a more relaxed day into your diet every 3-4 days allowing
additional carbohydrates or (healthy) fats.
Take stock. When you feel the urge to eat, decide if
you are actually hungry. HALT! Ask yourself if you
are Hungry, Angry, Lonely, Tired. There are other reasons
too, such as being bored, frustrated, pissed off, nervous,
etc. Food isn't going to solve any of these problems.
Your body makes you crave carbohydrates because they
cause a serotonin release, serotonin is a feel good
hormone which many recreational drugs also caused to
be released into the bloodstream, hence the reason
that bar of chocolate gives you a temporary boost.
Document yourself. Keep a list of activities and treats
other than eating that will help you relax and enjoy
yourself. Use that list when you feel you're turning
to food for reasons other than hunger.
Be optimistic. Many dieters are convinced that efforts
to change their eating habits, exercise and weight
are bound to fail (again)! If you are convinced you're
going to fail, then you probably will. Take a positive
attitude to succeed and you just might. Most people
fail at whatever they try because with success comes
responsibility and HARD WORK. To get your abs out for
your summer vacation or whether you want to get ripped
for a bodybuilding contest, you need to be prepared
to educate yourself about different foods and their
composition of fat, carbs and protein, when you can
closely estimate the number of calories on a plate
of food then you are well on the way to success.
Enjoy! Finally, take pleasure in the foods you choose
to eat. Let food be your ally, not your enemy. Don't
view food as recreation after all it is only fuel. |
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