Every Journey Worth Taking Begins with a Single Step
Here are five easy steps to gain control of your weight loss efforts. Start at the beginning, then take small steps, each and every day and you'll climb that mountain.
STEP 1: State What You Want Now
"I want to lose 50 pounds."
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.
STEP 2: Make A Plan
Get out your weekly calendar and start with eating less (portion control), eating more (healthier foods), or eating differently in some way.
STEP 3: Consider Exercise
Adding regular exercise helps more than anything else because the more active you become the more calories you burn, and if you build muscle, the more calories you'll burn at rest. What, when, how often? Do you need equipment, books, tapes or can you just get started and gather the other ingredients as you go?
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.
STEP 4: Decide Whether Your Plan Is Workable For You
Take a look at your plan and decide whether it's possible. If not, make changes until it is.
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.
Close your eyes and imagine your plan.
If you chose getting up an hour earlier, can you see yourself doing it? Does it fit? Are you a night person? If so, an early morning workout probably won't pan out - stick to midday or evening workouts. Find what fits for you.
STEP 5: Set Up Plan A And Determine What You Need To Get Started
Plan A: I need a small notebook I can carry with me for keeping track of daily foods (this is only needed for a week or two to get an idea of what I'm eating).
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.
Putting It All Together
Start working your plan. Don't wait for the next full-moon or some other arbitrary starting date. Just get started. The sooner you start, the sooner you begin to see results.
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