See losing weight as an investment in yourself.
If you ask most people what their most important investment is it is doubtful that many will respond that it is their health. In fact the way most people spend their time and money it would be difficult to make a case that health is even in the average person’s top ten. But your body should be your most important investment because if your body fails you and you die then none of your other investments make a bit of difference. An Eastern spiritual healer accurately said that most people today spend their health to get money and then spend all their money attempting to restore their lost health.
Your health is precious and should be your top and should be your top investment, and one of the best ways to improve your overall health is by losing excess weight. So many of the common health problems like high blood pressure, heart disease, high cholesterol, arthritis, diabetes, depression etc are closely linked to being overweight.
Not only do such ailments cost you a lot of money but they drastically reduce your quality of life and ultimately shorten your life.
Start looking at losing weight as your most important investment and you will have a lot more motivation to do whatever is necessary to see that it is ultimately your most successful investment.
Have small, achievable, daily goals initially.
We need to build up momentum before we go for the big goals. We need to get a few wins under our belt, then take that momentum and go and make it happen. Motivation is the result of momentum. So is confidence.
Your goal is to lose 40lbs. That’s a big goal ! Turn it into a small goal eg. ‘eat one healthy breakfast this week.’ Note, this is not breaking your large goal into smaller steps – you are making a smaller goal. It doesn’t even matter if they’re unrelated to your big goal/dream – it’s just a start to knocking down goals.
The reasoning behind this is quite simple. You need momentum , and nothing builds momentum like getting a few wins under your belt. Don’t get me wrong, I’m all about thinking big and having big dreams, but also understand the need for momentum and confidence.
The purpose of these smaller goals is not to get you closer to your goal, but to develop the skill of belief. The belief that you can accomplish goals – not steps.
1. Identify the goal you want to accomplish
2. Boil it down to a smaller goal – one that you can accomplish within a week.
3. Take action and accomplish it.
4. Choose another small goal.
5. Get it done
6. Do this until you’ve got 3-5 completed goals under your belt. Each of which is a little bigger than the one before it.
7. Go after your big goal !
Tell your body that it’s not hungry but just bored.
It is difficult sometimes to tell the difference between emotional hunger and physical hunger. Below are a few tips to help you distinguish between them:
1. WATCH THE CLOCK
Hunger cycles peak about every 90 mins. Try to pass through the next cycle and eat every three or four hours.
2. LISTEN FOR GRUMBLING
A grumbling stomach is usually the strongest indication that you are really hungry, but it might not appear right away. Tune into your stomach and pay attention to any sensations there, like emptiness, mild nausea or rumbling. If you have eaten recently, be sure it’s not just your tummy digesting food.
3. LOOK FOR SLOW BUILD
Physical hunger comes on gradually, whilst emotional hunger is sudden.
4. WATCH FOR LOW ENERGY
Do you feel weak or shaky or fatigued? This is usually a sign that your body needs some fuel.
5. WAIT 15 MINUTES
If you aren’t sure whether you are really hungry, just wait a little while. Find something else to distract you and then check in with yourself a little later. Your body will let you know.
6. IS IT A CRAVING OR ACTUAL HUNGER ?
A craving means you want a particular taste! Ask yourself what it is you want. True hunger can be satisfied with any food. If only a particular food will do, you’re not really hungry.
7. ARE YOU HUNGRY OR JUST BORED ?
At times, for lack of anything better to do, some people snack. This is usually due to a craving, rather than hunger. When you find yourself wandering for food, try to do something that’s not food-related to hold your attention.
8. ARE YOU HUNGRY OR THIRSTY ?
Thirst can be mistaken for hunger. Drink a glass of water then wait a few minutes and see if the desire to eat subsides.
9. ARE YOU HUNGRY OR JUST TIRED ?
Being tired can create a sensation in or around your midsection, which can be mistaken for hunger. If it’s late, go to bed.
NOT GOOD ENOUGH TO KNOW , MUST APPLY
AND YOU MAY BE INTERESTED
Sometimes we have to press the re-set button, just to bring us back a step to allow us to stop for a few minutes in order to regroup.
I’ve just done this and have taken myself out of my daily program. Like sitting on a cloud looking down at myself on the ground. This is what I see.
06:00 Waking up early for some quiet time(spiritual) — plank and trimmer exercises — 50 step run at least (mini habit) — grapefruit+honey+apple cider vinegar beverage — some reading — shower.
07:30 Breakfast – chosen from the following: one egg (done according to what I feel), two slices of toast with honey or marmite, sausage, fish, sliced orange, sliced apple, a banana, sliced lemon, green/redbush tea.
This is pretty much my routine 7 days of the week
Then this is what I try very hard to include during the days when I have commitments:
WALK FOR AN HOUR BE VERY AWARE OF MY POSTURE AT ALL TIMES DO AT LEAST ONE 30 SECOND PLANK (MINI HABIT) BE VERY AWARE OF DOING TUMMY TENSES WHENEVER AND WHEREVER SPEND AS MUCH TIME ON MY TRIMMER AS I CAN
Lunches: chosen from the following: fish, sausage, sardines on toast, chicken, one slice of bread with marmite or honey, stacks and stacks of salad – lettuce, tomato, avocado, grapes, peppers, cucumber, baked beans.
Suppers: chosen from the following: fish, steak, meat balls, chicken, lamb, broccoli, potato, green French beans, green Runner beans, green garden peas.
NO EATING AFTER DINNER
grape fruit + apple cider + honey beverage before bed
This is the skeleton of what’s happening at the moment. There are moments when things change like if we go out to dinner and I have a burger or a pizza or some other junk food. The key is though that I don’t do that very often !!!!