Selections
Choices are critical. Choose carefully which diet to try, which foods to eat daily, how much to eat, what portion size is appropriate, which liquids to drink.
Unplug yourself from the TV
We’ve already devoted a post to this piece of the formula. Successful weight managers watch TV for an average of less than 10 hours a week. If TV is not your problem, what other sedentary activity is? Gaming? Web surfing? Reading?
Commitment
Managing weight is a lifetime commitment. Relapses will happen. Commit to the long term.
Calories
Limiting calories is the bottom line, so be sure the calories you eat are high-quality – lean protein, healthy fats, complex carbohydrates, nutritious low calorie liquids.
Exercise
Successful weight managers exercise for 1 hour a day.
Schedule
Make appointments with yourself to exercise, eat 5-6 small meals a day (preferably earlier in the day), watch your high priority TV shows only, and do the other things needed to support your new lifestyle.
Self-Monitoring
Weigh in weekly in the same circumstances. Keep a record of eating, exercising, TV time, and any other activity that supports your new lifestyle. Have someone else (trainer, coach) reveiw those logs regularly and keep you accountable. Yes, it is a pain but it works!
These are the factors that have been PROVEN to work. So lets get going!
This article originally appeared in the Healthy Habituator, our monthly e-newsletter. Sign up box is in the left column – add your email address so you don’t miss out!
Tags: Fitness, healthy eating, healthy habits