If you want to achieve lasting weight loss you need to transform your eating and exercise habits.
Your body today is the sum total of your eating and exercise habits. Every habit - good or bad – is the result of many small decisions compounded over time.
You can create good habits just as you may have created bad habits in the past by following a few simple tricks.
1. Change how you see yourself.
If you think of yourself as an overweight person, your chances of making the changes needed to lose weight are greatly reduced.
Identify yourself as being a slim person now. You may be holding extra weight at the moment, but you are a slim person who is temporarily holding extra weight.
2. Adopt the habits of a slim person.
Slim people are generally not slim because of good luck, birth order or genes. They are slim because they have adopted healthy habits. They do things differently than the rest.
To be a slim person, you must adopt the habits of a slim person.
3. Don't rely on motivation alone.
Motivation comes and goes. Whether it is healthy or unhealthy, a habit is something you do without having to consciously think about it. People who succeed at weight loss turn healthy eating and regular exercise into habits.
4. Set a new routine and stick to it.
Losing weight and keeping it off has everything to do with creating healthier habits. To embed habits into your life, you need to switch up your routines.
Basically, if you keep doing what you’ve always done then you are going to keep getting the results you’ve always got. Once you have created new routines and stick with them, those routines eventually turn into habits and become your new lifestyle. Keep in mind that it can take weeks to fully embed anew habit so don’t give up on those new routines too quickly.
5. Create one new habit at a time.
When creating habits, you aremore likely to succeed when you start small. If you’re trying to exercise more, don’t set out to run for an hour every morning. Rather, commit to starting your day with a 5 minute walk.
A 5 minute walk is not that big of a commitment and is something we could probably do with our child/children. You are far more likely to do a 5 minute walk day after day for long enough to embed it into your life as a habit.
Once it is successfully embedded as a habit, you can build on it and start adding more minutes to your walk. And besides, on the days you’redoing your 5 minute walk you’ll likely find that once you get going you start to feel better and you keep going beyond that 5 minutes.
Once you have built that first habit, move on to the next habit and embed that one into your life. Once that second habit is embedded, move onto the next and so on. Don’t try to overhaul your life in one week. Slow and steady. Too much too soon will cause you to burn out and become discouraged.
6. Plan ahead.
Don’t wait until you are hungry to decide what to eat. Set aside time one day a week to plan your meals using the In Shape Mummy meal planner.
7. Don’t go shopping hungry.
Unhealthy options will be easier to pass by if you have eaten before shopping. Shopping online is ideal as there is no immediate satisfaction to bad decisions you might otherwise be tempted by. Buying that chocolate bar is much less tempting if you know you have to wait 24 hours to get your hands on it!
8. Eliminate temptation.
If you know you have trouble controlling yourself around chocolate or other unhealthy foods then don’t keep it in the house. Do yourself a favour by getting a big garbage bin and throwing away any unhealthy foods. Better in the bin than on your hips! Think of it as an investment in your health.
9. Have healthy snacks on standby.
When you start to feel hungry, make sure you have a healthy snack close at hand and eat it before hunger really takes hold.
10. Always eat off dishes.
Eating straight out of a container or a bag makes portion control difficult and promotes overeating.