How are you doing with your weight loss goals?
It can be tough on the path.
Let's do it together!
It's relatively easy to reduce weight. But, keeping it off, now that takes some serious changes in your daily routines and habits.
If I'm not careful, the weight just starts to creep back on. So I make sure to create good habits that I routinely follow every day. It's the only way. A diet plan won't work if you aren't forming good habits.
Here are 7 tips, that if done well, will help you form good habits on a daily basis.
1 – Eat Slowly & Don't Overeat
For me, this really is the most important habit! By focusing on building this good habit, the weight steadily decreased. And, after I reached my ideal weight, the habit was solid and sustainable.
So please, give this a lot of attention and don't just do it half-hearted. Follow it as if your life depends on it. In a lot of cases, it does!
I was a fast eater. I could finish a good size meal in 5 to 10 minutes. But, I wasn't satisfied. I still felt hungry. This led me to snacking after a meal. We know what that does right?
I was anxious about eating. I noticed this when I intentionally started eating slower.
It takes about 20 minutes for the brain to register you've eaten enough. This is important because you need to learn how to space out your meal to last that long. It doesn't mean to continuously eat for 20 minutes, cramming in as much as possible.
Make your normal meal but prepare only half as much. Sit down in a quiet place where you have time to just eat. No TV, no phone and no music. Just you and the food.
Use a clock to plan 20 minutes from the time you start eating. This'll help you space out your meal. Eat slowly and chew thoroughly.
Focus on the sensations like smells, tastes and textures. Put your utensils down after taking each bite. Enjoy the moment and breathe slowly.
If you find you're eating too fast, just break for a minute or longer. You'll get better and better at this the more you practice.
Eat with good intentions and feel happy you're building such an important habit.
When you're approaching between the 15 to 20 minute mark, sense how your body is feeling. Are you starting to feel satisfied? Feeling a slight fullness? It may not be very strong, but stay aware.
Make sure not to overeat in this 20 minutes. If you ate for 20 minutes or longer but feel bloated or uncomfortably full, cut your portion size next time.
Try eating this way for a week, adjusting portion size and time spacing as you go. Don't give up forming this habit!
Aim to only eat until about 80% full. Yes, you'll be able to judge this if you listen to your body.
2 – Believe In Yourself & Love Yourself No Matter What
You need to believe in yourself, believe that you can accomplish your weight loss goals. You need to believe your habits CAN be changed or that you CAN create new ones. I believe in you!
Love yourself now. Don't wait for some other perfect self in the future. It must be now. Don't say, “when I reach my ideal weight, then I can love myself”
Learn to love yourself now, no matter what. Focus on your virtues, your strengths, your qualities. Keep those in the front of your mind and love yourself.
If you feel you don't have any good qualities, then create some and practice them.
3 – Cultivate a Positive Mindset
Stay positive in your life. You're not alone because you have yourself and your mind and your spirit. Don't let some limiting thoughts ruin your life.
Stand up and fight for your rights. Your right to be happy, your right to think how you want to think, to believe what you want to believe.
Shout out positive affirmations until you truly believe them. Yes, forming another good habit.
4 – Don't Blame Or Judge Yourself Harshly
Never blame or judge yourself. You know how you feel when someone else blames you right? Doing it to yourself has a very bad impact on your life and wellbeing. Make a decision now to stop it.
When you feel like blaming yourself, focus on your good points. I'm sure there are many. Practice positive affirmations instead. Write in a journal about all the great things you're grateful for in your life.
Whatever you do, stop blaming and judging yourself. We're never as bad as we think we are.
5 – Self-Reflect & Practice Affirmations For Weight Loss Every Day
When you do self-reflection and positive affirmations every day, your life will start to change. You'll feel happier. The future will develop some brightness. Watch out for a free special report on self-reflection in our weekly newsletter.
Affirmations like, “Every day, in every way, my health is better and better” and variations of that can have a profound effect on your mind. I'll include a list of affirmations you can use in the show notes for this episode and in our free weekly newsletter.
Pick affirmations that resonate with you. Say them three or more times a day from the heart, and believe it!
6 – Don't Focus On Counting Calories
Counting calories is not a workable way to lose weight. It's much better to learn to listen to your body cues.
Plus, 1 calorie of salad is definitely not equal to 1 calorie of a donut right? So that becomes a little silly.
Eat nutritious food in the right way and your life expectancy will increase and disease won't come near you.
7 – Do some exercise every day
Listen, you don't have to do a lot. Do 20 minutes of fast walking every other day or maybe some bodyweight exercises.
You need to get your body moving. It increases the blood flow and strengthens your heart and lungs. It'll help your body flush out toxins easier so your cells become healthier.
Do it for your body!
Some final thoughts…
I hope these tips will prove useful for you. Try them and you'll have sustainable weight loss. Not only that, but it'll improve all areas of your life.
We don't have time to waste. Our lives are precious.
I wish for you a healthy, happy, long life filled with the joy that optimum health can give you.
Give it your best!
Resources Mentioned in This Episode