Tuesday, December 28, 2010

Expanded Weight Release Tips and Guidelines

EXPANDED (NO PUN INTENDED) WEIGHT RELEASE TIPS AND GUIDELINES!


A few tips to help you with your healthy lifestyle modification...





1. USING THE WORD 'LOSE'



Let's substitute the word 'RELEASE' for 'LOSE' and I'll tell you why. When you lose something, don't you have the expectation of someday finding it again? As in when you lose your grandmother's ring for instance. You hope and wish that one day you will find it. When you are in 'RELEASE' mode your intention is to let it go permanently.





2. I WANT/NEED/HAVE TO LOSE WEIGHT



If you are always ruminating and obsessing about your current circumstance you will continue to attract that to you. It's important to visualize yourself as being trim, slim, firm and strong. Begin to focus on the body you choose to have and you will create it and slip into it more easily. You are choosing to implement permanent lifestyle changes. Get in the habit of thinking yourself thin!





3. I DON'T HAVE TIME FOR EXERCISE



Really...make the time. Aren't you worth it? When you focus on not having enough time, that's what you get...not enough time. When I find I am not able to fit in a full workout, I don't become discouraged. I make good use of the time I have at that moment. I will do 40 minutes of bike riding rather than my usual 60 minutes. Why forgo an opportunity to get some exercise in? Once you get started you will gain momentum and you will become inspired and motivated to continue. Besides, exercise is a great stress reliever.



Another thing I would like to point out is that it's important to choose exercise you enjoy. Folks who engage in strenuous, excruciating exercise tend to give it up because they can't maintain the level of effort it requires. Find things that you enjoy doing and you will easily stick with it.



Enjoy weight bearing exercises to boost your metabolism. It does not necessarily mean using weights…You can use your own body weight!



If you can exercise outside to get some sunlight…even better. Especially in the north, individuals tend to be vitamin D deprived. Even artificial light, especially in the morning, can help suppress food cravings and overeating.




4. I'LL HANG ONTO MY FAT CLOTHES...JUST IN CASE



IN CASE OF WHAT??? It is very important to get rid of them immediately or re-sized by a tailor as your weight continues to come down. Do not fall into the trap of having several different sizes of clothes in your closet. It will be too easy for you to fill them up again!



Do not get in the habit of wearing sweats, elastic waistbands and loose fitting clothing. Wear form fitting clothes and tuck your shirts in belted skirts and slacks. In fact, when you go to a party or out to eat, where snug clothing so that you will not overeat!





5. I MESSED UP, I'LL START AGAIN NEXT WEEK



A minor setback on Monday doesn't have to turn into a full blown binge for the entire day or for the whole week. Get yourself back up on the horse again ASAP. Getting back on track quickly is a wonderful self-esteem booster.





6. WEIGHING YOURSELF CONSTANTLY



You will set yourself up for failure by doing this. An individual’s weight fluctuates throughout the day. A great tip to psychologically prepare yourself to be in a slender body is to write down the perfect weight range for you on a piece of paper and tape it over the window of your scale and no peeking!





7. I'M NOT MOTIVATED



Just get started. By doing so you will gain momentum and that is what will inspire you to continue.





8. STAY WELL-HYDRATED



And I don't mean with caffeinated beverages (they actually dehydrate you). Also, stay away from powdered drinks that have nasty chemicals in them and juices that are high in sugar.

Many individuals confuse THIRST  for HUNGER. Drink plenty of water throughout the day and especially 1 or 2 glasses 10-15 minutes before each meal. Drinking ice H20 helps boost your metabolism!

Watch your alcoholic beverage intake.  Many cocktails are loaded with calories.  Get used to using the smaller sized wine glasses, not those huge goblets that look like candle holders that can hold an entire bottle of wine in 2 glasses!  Drinking water in between cocktails makes good sense for several reasons! 



9. DON’T’ SKIP MEALS



Don’t set yourself up for failure by engaging in mindless snacking. It’s especially important to eat breakfast. It’s your brain food for the day. Eat within one hour of rising to ensure optimal metabolism.  Be sure to include protein at each meal. Beans, beans are not just good for your heart! Prepare your meals in advance so you don’t get caught up in a hectic schedule. You can cook meals in advance and freeze in small containers.

In fact, avoid mindless eating at all costs.  Get rid of the distractions!  That means no eating while talking on the phone; no eating standing up, on the run or while driving; no eating while watching television or reading the paper, etc.  When you’re not being mindful it lends to overeating



10. EATING SLOWLY



Ever try using chopsticks? That’s a great way to slow your self down. Or put your fork and knife down between each bite. Count to 20-25 as you chew your food thoroughly before swallowing. This will aid in the digestion, assimilation and elimination processes.





11. PORTION CONTROL



Use little zip-lock snack bags. A normal portion size usually can fit into the palm of your hand (That's ONE hand!). Fill them with organic raw walnuts or almonds and keep them in your desk, suit pocket or purse for a healthy snack.





12. DO NOT GO TO BBQs, PARTIES, BUFFETS OR FOOD SHOPPING WHEN YOU ARE HUNGRY



A common mistake individuals make is skipping meals the day of an event because they know there will be food involved. Saving up your calories for the event is not a good idea. By doing so, you set yourself up for overeating at the event. Remember to drink plenty of water beforehand. Water satiates your hunger and will help to give you that full feeling much sooner than usual. Be careful of hidden calories in cocktails.





13. USE DESSERT SIZE PLATES




This is a good way to limit your portion size. I recommend doing this at BBQs, parties and buffets.





14. NEVER GO BACK FOR SECONDS



Period! Resist the temptation of gorging yourself on “good” food. I always bring my mother Tupperware when I go over for dinner so I can enjoy the left overs another day.





15. WHEN YOU'RE FULL, YOU ARE FULL



Put your knife and fork down on your plate to indicate that you are done. Put half your meal into the to-go tin at the beginning of the meal. Another tool is to throw debris (napkin, wrappers, etc.) onto your plate when you're finished so that you won't mindlessly continue eating after you are full.





16. AVOID THE USE OF ASPARTAME



This chemical causes muscular and neurological issues. Side effects can include: Headaches, migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.



No more diet sodas and other drinks that contain this chemical. Watch out for aspartame in your yogurts. Eat Greek yogurt. It’s creamier and better for you.



Be careful, aspartame is now being marketed as “AminoSweet”.





17. NO MORE FAST FOOD



Fast food joints put additives called “excitotoxins” into their food so that you end up craving it more!





18. READ FOOD LABELS



*The following are hidden sources always containing MSG:



autolyzed yeast,

gelatin,

glutamate,

glutamic acid,

hydrolized protein calcium caseinate,

monosodium glutamate,

monopotassium glutamate,

sodium caseinate,

textured protein,

yeast extract,

yeast food,



*These ingredients often contain MSG or create MSG during processing:



artificial flavors and flavorings,

barley malt,

bouillon,

broth,

carrageenan,

citric acid,

corn starch,

enzymes,

enzyme modified ingredients,

malt extract,

malt flavoring,

maltodextrin,

natural flavors and flavorings,

pectic,

powdered milk,

protease,

protein fortified ingredients,

seasonings,

soy protein,

soy protein isolate,

soy sauce,

stock,

ultra-pasteurized ingredients.

whey protein



Again, be careful, aspartame is now being marketed as “AminoSweet”.

You will want to eat foods that are not processed with nasty chemicals into your lifestyle...that includes whole foods which are those that are closest to their natural form when they came out of the ground for instance.

Substitute Greek Yogurt for fat free yogurts with aspartame in them. Greek yogurt is a superfood, and it's very different from American yogurt and so much better for you.  It's much thicker, with a velvety texture.  It's also great to cook with and to use in dips.  Make sure you purchase the authentic Greek variety.




19. USE SPICES



Substitute pepper for salt and use other spices to boost your metabolism and add flavor to your healthy food choices.  Substitute pepper for salt and use other spices to boost your metabolism and add flavor to your healthy food choices. Research suggests that cinnamon can help prevent and regulate diabetes.


Learn more: http://www.naturalnews.com/031133_cinnamon_diabetes.html#ixzz1CN3uGQZo






20. DRINK OOLONG TEA



Low in caffeine and it helps to boost your metabolism.





21. RESIST KEEPING “TREATS/GOODIES” IN THE HOUSE



First of all, they are not treats or goodies. They are sabotagers. Don’t fool yourself into thinking they are there for the kids or guests. Why are you feeding your children and guests unhealthy food items anyway? I’m sure if the kids don’t get hooked on junk food they will not even miss it or notice. And your guests will appreciate having healthy choices when they come to visit.





22. GET PLENTY OF REST AND INCLUDE MEDITATION IN YOUR LIFE



Sleep deprivation causes weight gain. Lack of sleep causes an increase in levels of an appetite-stimulating hormone called ghrelin, while decreasing levels of leptin, a hormone that makes you feel full. Be sure to get at least 7-8 hours of sleep a night. Use good sleep hygiene techniques, i.e.: make your bedroom sleep friendly ~ dark, turn the heat down, no t.v., computer, etc. Take a 15-20 minute power nap during the day. Five to fifteen minutes of meditation is extremely beneficial in reducing stress.



23. SET YOUR SCREENSAVER WITH A PIC OF YOURSELF AT YOUR DESIRED WEIGHT

Find a pic of yourself at your desired weight and set it as your screensaver on your phone and computer.  Don't forget to post it on your refrigerator too!  If you can't find a pic of yourself, find a pic of the body you envision yourself having and use that.  You can always place your face over the face of the subject you are using!




24. BRUSH YOUR TEETH AND FLOSS RIGHT AFTER DINNER

Brushing and flossing right after dinner will help discourage you from eating again before bedtime.  This in turn will also aid in promoting a more restful sleep.


25. KEEP A DAILY DIGEST OF WHAT YOU EAT


This will help you shift from unconscious to conscious eating. If you record everything you put into your mouth at the moment you are about to, it will cause you to stop and think for a moment. And that’s all you may need in order for you to change your mind and make a healthier decision. Take it one step further and record the emotion you are feeling when you are choosing to put something unhealthy into your body!


Hypnosis is an excellent tool for self-empowerment. Allow me to be a part of your SUCCESS equation. I can help you turn procrastination into ACTION. Let me help you put the ‘umph’ back in TRIUMPH!




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