How long did it take you to gain weight? It does not come overnight, a week, months or maybe a year. as you gained it over time, you will lose it over time too. How it unrealistic to expect that we lose weight in a short period of time. long-lasting change rarely happens overnight. I weight hundreds of times in my life. The problem is that I could not maintain my weight.
Now, I maintained it for over six years. working with my clients, a successful approach to losing weight and keeping it off is to make a small change at a time. not reach the top of a staircase with a giant leap? No, you will rise to the top one step at a time. the same for weight loss is to make small changes and allow them to build success one after the other. Before you know it, the changes to create a momentum of success as you move forward with your weight loss goals.
1. Eat slowly and calmly. Enjoy the tastes and textures. Put your fork or spoon down between each bite. Messy your diet with enjoying the company of others to join you for meals. Your brain has a delay in your stomach by about 20 minutes when it comes to the feeling of fullness and satisfaction. If you eat slowly enough, your brain will achieve to tell you that you do not require food.
2. Eat only when you are hungry. Sounds easy but it can be difficult to differentiate between your head hunger and actually hear your stomach growling. It is amazing how often we eat out of boredom, nervousness, habits, hobbies, recreational sport, or failure. Unfortunately for some of us who struggle with weight and eating issues, we really forgotten what physical hunger cues and feel like. Next time, wait until your stomach is growling before you reach for food. If you are craving a certain food, it's probably a craving, not hunger. This is probably your head hunger rather than your stomach. If you eat anything you can get your hands, chances are that you actually physically hungry.
3. Out of sight, out of mind. The other day I found a surprise lurking in my refrigerator. It's a holiday treat from Thanksgiving that got pushed to the back of other things in the refrigerator. I'd forgotten all about this little treat placed in the refrigerator because I did not see it. Fast forward to how it looked today, it is petrified and looked awful. sees it acknowledgment goodie that would clean look delicious in November in its current form is disgusting. It sure put food choice perspective. You will not be tempted if you do not see it. Even more, if you buy it or take it home, you're not tempted either. Keep your trigger foods out of your radar.
4. Let the trash can empower you. huh? my wife to attend a work function and brought home some leftover food. This is not the best nutritional choice for anyone. rather than keep it around, I threw it away. It felt so empowering to discard unhealthy food items.
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