1.)Stop Dieting Completely! Stop restricting foods, stop saying no to carbs, fat, bread, gluten, sugar, etc. Allow yourself to eat food! But eat mostly real food. By that I mean whole foods. Foods that come from the ground and foods that grow on trees. Eat fish, eat meat, eat chicken, eat beans, eat grains, eat it all! And if you want sometimes eat pizza and eat cake and eat chocolate and eat donuts. When you reject foods, you begin to focus on them. When you allow yourself to eat what youwant, you forget about silly diet regimens and you begin to eat what your body actually needs.
2.)Focus on the positive Instead of thinking about how much weight you have to lose or how fat you think you are, focus on how strong and wonderful you are and how you’re working toward becoming healthy and stronger.
As you look toward a beautiful future, you will naturally gravitate toward health and well being.
3.)Set Weekly Goals Each week set mini goals to slowly integrate the new changes into your life. For example, if your diet consists of greasy cheeseburgers and ice cream sundaes everyday, make a goal each week to add a new healthy food into to your day, like a side of vegetables. Do this week by week and eventually the good healthy foods will crowd out the unhealthy foods.
4.)Drink More Water This is something that you’ve undoubtedly heard before. Water helps to both neutralize your hunger , and it keeps things moving.
5.)Get your Exercise in Where you Can Don’t have the money to join a gym? There are lots of ways to get your cardio in. Buy a jumprope. If you can take 10 minutes 3 times per day to jump rope, you’ve got a whole 30 minute cardio routine in.
Isometric exercises go a long way. If you want a sleek, toned body that efficiently burns calories, isometrics are a safe, easy and effective alternative to weight lifting. You can do them while you’re watching television at night.
• Tighten your calves until you feel the burn. Hold for ten seconds. Repeat ten times.
• Tighten your quadriceps (upper thighs) until you feel the burn. Hold for ten seconds. Repeat ten times.
• Stand up in front of a mirror, pull your stomach up and in. hold it for ten seconds. Repeat 20 times.
• Lay on your left side, flex your right foot that is on top and lift and lower it fifty times.
• Cross your right foot over your left knee. Flex your left foot and lift and lower it fifty times.
• Lay on your right side, flex your left foot that is on top and lift and lower it fifty times.
• Cross your left foot over your right knee. Flex your right foot and lift and lower it fifty times.
• Sit on the floor with your legs straight in front of you and your hands on the floor behind your hips. Slowly lift your whole body using your arms. Repeat ten times.
• Stand up and face a wall. Pretend that you are trying to push that wall. Push as hard as you can for ten seconds. Repeat ten times.
7.)Eat Whole Foods
There’s a common misconception that it’s expensive to eat healthy. In reality, it’s much cheaper to eat fresh, whole foods instead of processed foods. A great rule of thumb, borrowed from Louise Hay is that if it grows, eat it, if not, leave it alone. Examples of foods that grow are all fruits, all vegetables, fish, chicken, turkey, beef and other meats. If it comes in a box, probably better to eschew it. There is the practice of only shopping on the perimeter of the supermarket, where all the fresh foods are sold. Eat plenty of fresh vegetables, fish, meat and fruit and you will be perfectly healthy.
8.)Don’t Let Yourself Get too Hungry
When you get hungry, it’s more difficult to make smart choices about what you’re eating. Check in with your body several times a day. If you find that you are beginning to feel a bit of hunger setting in, let yourself eat a little something light to satisfy your hunger and stabilize your blood sugar. Good choices would be string cheese and and an apple, 2 slices of turkey and an orange, a small handful of almonds and a small handful of raisins, some goat cheese and slices of tomato, ¼ of an avocado and some pine nuts or any light combination of complex carbs, protein, and fiber.
9.)Eat at Least Three Meals per Day
Don’t skip meals. It’s crucial that you start your day with a healthy breakfast to start your metabolism going and to help you to focus during your day. It also helps you to make better choices throughout the day around food.
When you eat, try to chew your food thoroughly. Eat mindfully. Think about what you’re eating. Slow down and notice how the food tastes. Notice how the different flavors hit your taste buds and how the texture of the food feels in your mouth. The act of slowing down and integrating a mindfulness practice into your eating will help you to register how full you are sooner rather than later. You will find yourself eating less food and feeling more satisfied.
11.)Don’t Eat in Front of the Television
Pay attention to your food. Eating in front of the television or while surfing the web will prevent you from really enjoying your food. In effect, you will feel less satisfied and have the need to eat more. Try to ritualize your eating into a calming, relaxing event. Put on soft music and really enjoy your food.
12.)Ask your Body What it Needs
Before eating anything, check in with your body to figure out exactly what it needs. If you can be really silent for a moment, close your eyes and ask your body what it wants. As you listen, your body will tell you exactly what you need to be healthy. It’s rare that your body will tell you that you need junk food. If it does, you might want to reconsider what you are hearing and ask your body what it really needs. If you keep on hearing junk food, your body might actually be asking that you be sweet to it, give it some relaxation time. It might be time for you to take a nap, or stretch or take a break from work.
13.)Don’t Let Yourself get Full- Don’t Leave an Clean Plate
As you eat, take breaks and check in with your body to see how it’s feeling. It’s best to try and leave a meal feeling satisfied, but not full. Aim for leaving the table knowing that you could eat more, but understanding that you will be able to at your next meal. It’s definitely okay to leave food on your plate and plan to eat it later or give it away. When you eat until you are full, your body will compensate by creating more room to store all that food. As you begin to eat less, your body will compensate by becoming smaller. Eventually, you will feel as though you don’t need as much food as you used to. See Also: Don’t Clean Your Plate
14.)Go Toward Health
Remember that you are doing this to be healthy. Instead of looking at this as a deprivation plan, look at it as though you are gaining a healthy body and healthy mind.
15.)Give your Body Positive Affirmations
Each day, let your body know how wonderful it is. Let your body know how strong, healthy and perfect it is. Assure your body that as it continues to be strong for you, you will continue to treat it with love and respect. A great way to do affirmations is to look at yourself in the mirror in the morning and at night, perhaps when you are washing your face or brushing your teeth and say things such as, “my body deserves to be healthy,” or “I am becoming healthier and healthier every day.” Find something that sounds right to you.
16.)Be Grateful for What You Have
Send messages of gratitude to your body. Thank your body for continuing on this journey of life with you. Thank your legs for carrying you, your heart for beating, your hands for helping you to create, your brain for giving you ideas… you get the point. Your body deserves to hear these loving statements as it works hard to keep you alive.
17.)Give Thanks for Your Food
Try to make a practice of giving thanks for the food that your are eating. This doesn’t necessarily have to be a religious practice. You can thank the farmers for growing your zucchinis, the supermarket clerk for bagging your carrots, your husband/wife for cooking your food, etc. Gratitude helps to continually bring love, joy, and nurturing to you.
18.)Keep Crunchy, Filling Foods on Hand
Sometimes mindless eating happens. For those times, keep lots of carrots and celery in the refrigerator or a big bowl of apples on your desk at work, or at home in the kitchen, easily accessible for you to grab for those times when you just need to grab something.
19.)Be Gentle with Yourself if You Backslide
Be good and kind to yourself. If you slip up, that’s okay. It happens. Being kind to yourself will insure that you don’t punish yourself with harsh words. Hurting yourself in that way can lead to a binge. As you get used to being kind and gentle with yourself, you will find that you are treating yourself better in general. You will find that you are eating healthy, exercising and feeling wonderful both physically and emotionally.
It’s important to reward yourself when you meet your mini goals. Good rewards are things like a manicure, a trip to the salon, a night out with good friends, tickets to a ball game, tickets to the movies, renting a movie at home… whatever non food thing that makes you happy, set aside some rewards for yourself.
21.)Try to Minimize Diet Sodas and Artificial Sweeteners
Some dieters reject all sugar products and replace them with chemical sweeteners. Please avoid the temptation to do this. Instead, squeeze lemon or a slice of orange into a glass of club soda instead of drinking diet soda. Use raw honey or agave nectar in your coffee or tea instead of artificial sweeteners. All the chemicals in diet drinks are quite unhealthy for your body.
22.)Don’t Be Afraid of High Quality Fats
Eating healthy high fat foods is great for your body. Allow yourself to eat such things as avocados, walnuts, or salmon. These are amazing foods that help with mood, and help to lower your bad cholesterol and raise your good cholesterol. Fat also helps to keep you full longer and to deliver nutrients to all your cells. Supplement with omega-3 capsules and flax seed oil if you can.
23.)Fill up on High Fiber Foods
Eating lots of crunchy, fibrous foods such as celery, apples, lettuce, black beans, almonds, pears, green beans, carrots, pine nuts, cucumbers, raspberries, eggplant, squash, oranges and avocados will help keep your belly full and your body moving.
24.)Go for a Long Run, Swim, or a Bike Ride
A study done at Yale University has shown that endurance athletes, such as long-distance runners, burn up extra calories even when at rest. This means that your are burning more calories when your not exercising than when you don’t participate in endurance activities.
25.)Bring Your Lunch to Work
When you bring your lunch to work, not only do you save money, but you are able to have control over what you eat. There’s no temptation to eat fast food or some kind of unhealthy food.
26.)Cook at Home
Cooking at home will help you to connect with the food that you’re eating. There’s a particular zen that comes when you take the time to chop your vegetables and mindfully prepare your food. This kind of love is transferred into the food that you eat and felt in your body.
27.)Eat Eggs for Breakfast
A study published online in the August 5, 2008 International Journal of Obesity showed that eating two eggs for breakfast helped overweight adults lose 65% more weigh than those who eat a bagel breakfast of equal calories.
Before you start a meal or a snack, inhale a deep breath to the count of five and exhale the breath to the count of five. Repeat this act 3-5 times before you eat anything. This helps you to relax and take a step back in order to distinguish whether you’re eating emotionally out of stress or anxiety or if you’re truly hungry.
29.)Don’t Let Yourself get Full
You don’t need to eat until you are full. You can just eat until you are satisfied. As you continue to follow this practice, you will find that you need less and less food to become satisfied. At this point, the weight will just be melting off.
30.) Listen to the Think & Shrink Hypnosis Program Daily
This will help you to effortlessly integrate these changes. The hypnosis will put all of these suggestions into your mind so that you can seamlessly incorporate this wonderful, healthy lifestyle without having to think about it or try too hard. Download it here and look forward to a healthy, peaceful life, where you have confidence, control, comfort and peace around food. Finally you will feel peaceful around food and feel comfortable in your body.