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10 Easy Steps to Hit Your Dream Weight
There is one universal truth about weight loss: it’s not easy. But it can be done, and it’s not really all about diet. Here’s how it’s done:
STEP 1: PREP YOUR BRAIN
Your attitude is as important to your success as how you eat and exercise. Ask yourself, what is your motivation to lose weight? Is it bikini season? Is it to please a guy/girl with you? If so, rethink things. Once people achieve such a short-term goal, they tend to go back to their old habits and gain the weight back. Instead, focus on several small steps—like exercising three times a week or eating breakfast every day—and one long-term goal, like “I want to feel and look healthy.” The small victories will keep you motivated while giving yourself the time you need to reach your ultimate goal.
Next, ask yourself if your expectations are realistic. Nobody gains a stone in three weeks, so why would you expect to lose that amount so quickly? Expecting more dramatic weight loss only sets you up for discouragement and failure.
Finally, review your past mistakes. Think about all the diets you’ve tried and what happened. It’s hard to recognize bad habits or illogical thought processes while you’re doing them. But once they are in the past, they are easier to identify and change.
STEP 2: Keep a journal
Start your diet by writing down what you eat, including how much you had, the time you ate it and how you feel. This is a real eye-opener for people who think they eat healthy but can’t lose weight. Some realize that they eat because they are bored, stressed or hungry, others choke out of habit. If youare on your computer a lot like myself, use Wordpad, your phone or a small notebook to keep track. Then you can really see for yourself whether you have been “a good girl/boy”.
STEP 3: LOOK AT WHAT TO EAT
You can start by cutting out or reducing fast/junk food and eating the healthier stuff like fruits and vegetables, whole grains, lean protein and replacing sugary grains with high fiber. It was hard for me to give up sweets, but that doesn’t mean you have to give up sweets. At the end of the week you can treat yourself to a piece of apple crumble because you are disciplined and never have to deprive yourself because you might just start overeating again.
STEP 4: LEARN HOW TO EAT A LOT
Most people eat more than what their body actually requires and complain that they are “too full”. I know a number of friends who work 9 to 5 and most skip their breakfast only to eat more in the afternoon and or snack too much before dinner. Try to have a daily routine and have breakfast, lunch and dinner at the same time. Remember, you don’t necessarily have to finish what’s on the plate. Eat to satisfy your hunger, not until you are too full.
STEP 5: TEACH YOURSELF WHEN TO STOP
Spend at least 15 minutes on each meal. Take moderate bites, chew them completely and stop between mouthfuls to see how full you are. Give your stomach a chance to tell your brain it’s had enough.
STEP 6: EAT BREAKFAST
People don’t eat in the morning because they think they’re saving calories. But breakfast prevents you from becoming ravenous and making bad food choices as a result. Plus, if you don’t eat within two hours of waking up, your metabolism slows down to conserve energy. A good option? A vegetarian-filled omelet, a piece of fruit, half a cup of low-fat yogurt and two slices of whole wheat toast. The protein and fat keep you feeling full because they take a long time to digest and the carbs give you a boost.
STEP 7: BEWARE OF YOUR DRINK
I have a friend who got 800 calories a day just from drinking soda. That quickly adds up to a lot. Alcohol is another no-no, at least for the first few weeks of healthy eating.
STEP 8: GET ACTIVE
Start slowly. Work out for 10-20 minutes three times a week, then tackle five minutes every week. Work up to 45-60 minutes of cycling, jogging, running, aerobics or any other cardiovascular exercise five to seven days a week for peak weight loss. Once your cardio becomes a routine, add two 20 minute sessions of strength training (weights) per week.
STEP 9: DO NOT STOP EATING
When people start to see weight loss, many are tempted to speed things up by cutting even more calories or skipping meals. But that can send you into starvation mode. Your body will cling to food and your metabolism may slow down by 20%. Eat dessert once in a while too. Avoiding all things sweet (or salty) only leads to binges or burnout. No food should be completely off limits.
STEP 10: Be forgiving and stick with it
So you had a piece of cake. And it was big. Instead of being angry with yourself, just start being good again right away. Women often think, “I blew it – I’ll start again tomorrow”, but you need to get back on track with the next meal, not the next day. The extra calories you ate will barely make a dent in your weight—if that’s where it ends up.
Women who lose weight and stay slim are those who continue to exercise regularly for a long time after shedding pounds. Successful dieters also say that they occasionally return to the tricks that got them there: portion control and the use of a food diary. From time to time we all need these tools to get through a stressful period or a buffet-filled holiday. These are good habits that you should keep for life.
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