Change Your Weight Loss Behavior in 4 Easy Steps
Change Your Weight Loss Behavior in 4 Easy Steps
Once we have a set pattern going on in our lives, it is tough to break out of that pattern, isn't it? This is true whether it is something as trivial as a small habit or much bigger like meal times and plans. Athletes are big in routine. If you are a football fan, you hear coaches constantly talk of distractions and disruptions to the team's preparation for the game. The whole premise is built around routine and rhythm. You hear athletes doing this all of the time. They eat the same pre-game meal, or put on their favorite socks, etc. Weight loss is no different. For many of us, we have become the victim to our own destructive weight management routine. Fast food, junk food, quick, processed meals have become our routine as well as the fact that we no longer exercise regularly. It can be a challenge to change that routine, as well, especially if we have our heart set on using that gym in Birmingham.
One area, then, where we need to change is in our behaviors. Those have to change in order to put us on the right path if we are ever going to really lose any weight. Everyday actions and behaviors will need to change to include both a workout plan and nutrition one. However, we're not looking at changing your life in huge step. This is simply a way of changing things slowly but surely, that once accomplished it sticks with you forever.
Here are a few tips that can help.
1) Set goals that are attainable- Any time you start down this path, we all have some long term goals, i.e., lose 25 pounds by summer, etc. However, what makes those even more attainable is choosing some short term goals along the way. Emphasize these because they are more attainable at the moment than your big one. For example, losing a pound this week makes more sense to concentrate on than losing ten pounds in the next two months. Exercise at the gym in Birmingham is the same way. Make it something that challenges you yet can offer a chance at meeting that challenge. A goal of walking two miles a day might be good, but if you can't even make it to the mailbox at the curb and back without a rest, then it is not realistic. Start out with a more realistic goal, like walking two blocks a few times a week. From there you can build on it and extend your length. These short gains is what you are shooting for here.
2) Reward yourself - First off, the reward shouldn't be a double cheeseburger. Maybe, it is something else, like a new CD or book you've been wanting to read. No ice cream shop visit after working out at the gym in Birmingham, but perhaps something. Use some creativity here. The idea is to have something to shoot for and not make it too easy. If you are rewarding yourself every single day, that it may not have the same impact. Be honest with yourself and you will enjoy it and make progress.
3) Be aware of your environment - If you really take a look at your day, you might some things rather revealing. You might find that there are some triggers for some of your behaviors. For example, if a stressful day at work has you heading for the nearest fast food joint, help yourself be aware of that. Being aware of it will help you avoid that disastrous calorie stop. If you look a little closer at some of your unhealthy behaviors you may find that some events can set those in motion. Seeing these can help you steer clear of those unhealthy habits and can slowly change them.
4) Eat slowly - This sounds rather trivial, but it is so true. I am an Italian. We eat, but we take our time. There are tons of books out there too chronicling the European diet regimen. One of their pluses is that they eat slowly. They take their time. Slowing down the eating process helps your brain catch up to your stomach. We've slowly trained our eating habits to eat fast. For example, we may not have much time at work so we chow down something quickly. The kids are crazy at home so we pound something down fast to help. We are late for work in the morning and we swallow something fast and probably processed with a ton of calories. Slow down. Take the time to plan out your meals and snacks and take the time to eat them. You will be amazed on how this will help you be full without the usual amount of food you had been eating. This way, when you are at the gym in Birmingham you will be working on conditioning as well as weight loss, since your body will be putting on less calories.
These are few behavioral tips that you can include in your weight loss plan. A few small steps can work wonders.
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