Everything in our life’s reflects our habits. How healthy we are, how fit we are, how financially fit we are, how are our relationships, they all depend on our habits. To lose weight permanently, you need to become a master of your habits.
Habits are such a powerful reflection of everything in our life’s. And you guest it right. Our body weight problems are results of our habits too. And many habits are strongly ingrained in our brains. We human beings are habit seekers and it doesn’t matter if the habits are working for us or not. As soon as they set in, we follow them.
The key in weight loss is to slowly over time changing these bad habits. And if you are overweight, than there are certainly some bad habits. And I will address them later. But for now I want you to think about your weight problem as a result of few or many little habits. The kind of habits that are possible to change. To lose weight permanently, you need to slowly over time change your habits to support you on your quest.
Identify your bad habits
Make a list of bad habits and the ones that don’t support your healthy weight and contribute to your weight gain. Write them down. All of them. Don’t worry. I will help you to identify them. But most likely, you already know about them. Write also the good habits that you know will support your weight loss you would like to develop.
Examples of bad habits that need to be eliminated and replaced with weight loss supporting habits:
Drinking coffee with sugar – eliminating sugar in your morning coffee and drinking it sugarless
Eating croissant or bagel or muffin for breakfast – you need to eliminate empty simple carbohydrates like these and replace them with protein rich breakfast like for example eggs or white plain yogurt with some fruit with it
Having candy bar for mid afternoon snack – eliminating sugar loaded candy and replacing it with fresh fruit
Drinking soda in your day – slowly eliminating drinking even the diet sodas and replacing them with plain water or sugarless teas
Having a rich restaurant lunch loaded with carbohydrates and fried foods – slowly eliminating lunches in your local restaurant near to your work and preparing your own at home. Like for example having salad with chicken breast on it and some walnuts mixed in
Eliminating fruit juices – aren’t these suppose to be good for you? No, juices, especially those bought in your grocery store are terrible for your health! They are loaded with sugar. You need to change the assumption that these juices are good for you and slowly replace them with plain water or a herbal tea.
Chocolate redefined
Switching sweet milk chocolate for 100 % cacao chocolate that doesn’t contain any sugar is a great habit to develop. Chocolate without sugar? Is Milan crazy? No Milan is not crazy, or maybe just a little bit. But these chocolates are out there. Ok, it doesn’t taste as great as the rich milk chocolate, but it’s 100 times better for you. There is 0 grams of sugar in it. No artificial sweeteners. And you can get used to it.
I was able to break this habit long time ago. I would eat a huge amount of chocolate before. Milka brand chocolate user to be my favorite and I could easily eat 2 whole bars per day. This way, I was putting extra 120 grams of sugar into my body. And this is unacceptable. And cancer, Alzheimer’s disease or other scary condition would get me sooner or later if I didn’t switch this chocolate habit.
By switching to 100% cacao based chocolate I simply eliminated 120 grams of sugar per day. This is a huge habit change, that has incredible benefits for me, my leanness, energy level and overall wellness.
Other bad habits that need to be slowly one by one over time eliminated:
Drinking excessive amount of alcohol – alcohol contains lots of empty calories that you can eliminate by reducing the amount of drinks you have per day. Cutting down your alcohol consumption to 1 drink per day can make a huge difference in your overall long term weight loss. I personally know a lot of very smart, intelligent, sophisticated people that have been struggling with loosing those last 15 pounds of their extra weight just because they consume too much vine.
Drinking less alcohol means less empty calories and that means sustainable weight loss over time.
Snacking at night time on chips, crackers, ice cream, cookies and drinking beer while watching TV – this habit is huge and almost no human being can resist some goodies in the evening when kids are asleep. Work is done and it’s time to watch a favorite show. This big weight defying habit if eliminated can have a huge impact on your overall weight problem. And eliminated it can be. And we will talk abut it later how.
Those were few most common habits that don’t support your overall body weight and need to be eliminated slowly. That slowly over time, one habit at the time is very important. You won’t be able to eliminate all of them at one time. But eliminating just few of these habits over few months period is a huge step forward toward your ideal weight.
Examples of good habits that need to be developed
Yes I am going to start with the most important and we already covered that one before – exercise.
You don’t need to start intensive exercise program right a way. Just starting with walking for 15 minutes every day is a huge step forward. If you can install this habit into your life, it will make a huge difference not only on your body weight, but also on your overall health.
Eating 7 to 10 servings of fruits and vegetables per day. Fruits and vegetables are rich in fiber. They are filling, free of chemicals, they are great for your health and even if they taste sweet, they are naturally low in sugars.
Drinking 7 cups of water. It’s a great habit to install. Having a plenty fluids in your day is important + it increases your overall metabolism.
Intermitted fasting – skipping meals is great for weight loss. Your body reaches for it’s reserves when the energy is not coming in, speeding the weight loss process. And on top of it, it has big positive impact on your health by boosting the body’s immunity system. I will talk more about intermitted fasting later in this program.
Now the big one:
Adding fat into your diet
Yes, you heard that right. By adding some extra good fat into your diet, you can loose fat faster. Fat is a insulin neutral nutrient. And it is very important in our diet. We benefit from fat in many ways.
Weight loss considering benefit of fat is it’s feel satisfied effect. If you add fat to your diet and you stay away from junk foods, you will feel full longer, further reducing your calorie intake. Of course, you still have to stay disciplined to not eat processed white flour loaded and rich in sugar aded foods.
Ingraining good habits over long time will support your overall goal of loosing weight permanently. They will speed up the process of it and last but not least they will support your overall good health. And that is the most important. Eliminating bad habits and introducing good habits over time will lead you to permanent weight loss. Working on your habits one at the time are the most important steps you can take to loose weight.
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