1. Eat whole foods, only when you’re hungry
What does that mean? Vegetables, fruits,
meat/fish/eggs, nuts/seeds, whole fat dairy, whole grains. That’s it. No
sugar, white flour, no ding dongs, no McDonald’s, no nothing boxed,
bagged, or anything with any added preservatives, artificial flavorings,
etc. Shop the perimeter of your grocery store, or even better, go to
your farmer’s market. And only eat when you are hungry. Not bored, not
angry, not excited, or nervous. Just hungry. And stop when you are full.
Sounds simple, but takes effort, patience, and practice. It is possible
though. Take baby steps and you will succeed.
2. Set goals and keep track of progress
Set short term and long term goals. Your
short term goals could be daily, weekly, monthly, or all 3. Your long
term goals should be a bit more lofty, but no less attainable. Want to
run a marathon? Long term goal. Want to eat 5 servings of veggies every
day? Short term goal. Want to lose 50 lbs? Long term goal. Want to lose
10lbs this month? Short term goal. Track your progress by writing down
your goals, creating an action plan to reach that goal, and then
recording your progress. I’m not one to say you should or should not
weigh yourself daily. I think weight is only one measurement of success
and some do better with a daily number, while others do better by
weighing weekly or monthly. It’s a personal preference thing. I
personally do it weekly. It’s also smart to record progress through size
measurements (waist, thigh, arms, etc), how you feel in your clothes,
and how you feel physically and emotionally. By tracking all of these
things you won’t get sidelined by a slight slow down in weight lost;
when you see you lost an inch on your waist, or that your pants are
baggy, or that you have more energy than every before, the scale doesn’t
matter as much.
3. Move every day
This sounds lofty, but it really isn’t. It
just means that you need to start shifting your mindset from a sedentary
one, to an active one. Take the stairs, park at the farthest spot,
stand while you’re on the phone. All these little things add up every
day. An exercise routine is very important and should be utilized, but
working out 30 minutes 5 times a week will mean nothing if you are
sitting all the rest of the time. Add movement to as much of your day as
possible. If you are new to an exercising routine and are intimidated
and don’t know where to start; try walking 30 minutes every day. Do that
for 1 month. After that, add my beginner’s challenge. After that, the
skies the limit. Once you start moving your body every day it will
become habit, in fact, you’ll feel yourself craving the activity. A body
at rest stays in rest. A body in motion stays in motion.
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