Here’s an easy way to get started
As much as I hate to admit it, there is no silver bullet for healthy, permanent weight loss. Overweight is usually the result of the accumulation of a lifetime’s bad habits, such as habitual overeating and habitual underexercising. Sure, there are a myriad of other factors to be considered and corrected, but mostly, we did this to ourselves. The good news, however, is that “normalweight” can be the result of the accumulation of lots of good, new habits . . . and we can do that to ourselves too.
Attaining a normal weight WILL BE THE RESULT of tenacious, plodding consistency; measuring of results; making minor adjustments to the program so it works better; and relentless attention to detail. It sounds like a lot of work, but mostly it’s just paying attention, being true to our dreams and having patience with ourselves.
Here’s a sample, bare-bones program to start with. Let’s just do it. Then, we’ll measure and reward our positive results, or adjust the program if it’s not working the way we want it to.
|
Step |
Intention |
| Turn your POWer on. Check your attitude. Plan for success. Are you Positive? Are you Optimistic? Are you Willing? | If you believe you are capable of losing weight, you will. If you take it a step farther, and are actually willing to do what it takes, you have no choice but to succeed. |
| Take your one-a-days:every day: 1 age-appropriate multi-vitamin and 1 Omega fat capsule | Keeping a good balance of vitamins and minerals in your system may thwart food cravings.Keeping a good balance of omega 3,6,9 may help keep your blood sugar stable, and let insulin do the job it’s supposed to do. |
| Get moving: every morning: n minutes of aerobics, n push-ups, n sit-ups, n minutes of stretching | n = you get to decide where to start. The point at the beginning is simply to establish and nurture a movement habit. If you have to start by merely donning your walking shoes, followed by 1 push up, 1 sit-up, and 1 toe touch, then DO it. When you feel good with that, take a step or two out of your front door, up your “n” to 2, then 5, then 10, then 15 . . . |
| Avoid drought: sip on green tea all day, every day | Staying fully hydrated avoids thirst masquerading as hunger. It also assists in maintaining healthy blood pressure. |
| Always eat when you feel hungry. | Learn to differentiate between actual, physical hunger, and mental or emotional appetite. One needs food, the other doesn’t. |
| Always stop when you’ve had “enough.” | Learn to sense when you are approaching the line between “I feel satisfied” and “I ate too much.” |
| Start each meal with a protein drink and a piece of fruit, followed by your regular meal. Remember to stop when you’ve had enough. | The intention is to lengthen the elapsed time of your meals, and manage your blood sugar. The former will help you reach “enough” with fewer calories, the latter will avoid fat deposition by managing insulin levels. |
| Avoid flour and sugar. | “Bad” carbs cause spikes in blood sugar which trigger a release of insulin. Increased insulin levels tell the body to store carbs as fat and also tell it not to release fat. |
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