Tip number one is to assess your readiness for change.
You have to change something about your eating, your activity, and your self talk.
You can't do it all at once.
Do you have resistance to changing any of these areas? Are you willing to be taught? If you are then this area is ready.
Tip number two - Search through your cupboards and storage places.
Do you have food there that you can not resist? Get rid of it.
It is not a waste to trash it.
It is a waste to eat it.
Then you have weight gain or at least no weight loss and you feel bad.
Do you feel resistance to this? Thinking I don't have to do this.
You have to talk that resistance away.
Remember what you want most.
There is a price to be paid.
When you decide to pay it, there will be peace.
Tip number three - You will need a few supplies.
Most important is a notebook.
It has to be a size you can write in easily and that you can carry with you everywhere.
Don't make it expensive! Get a cheap one and use it.
To do what? To write down your food intake, every bite every day and to write down your thoughts of resistance and the reply you are going to give those thoughts.
Tip number four - Decide on a written diet plan.
They all work the same - less calories in.
Find one that you can understand.
One that has food you can eat all the rest of your life.
That as recipes you can and will prepare.
That does not restrict the food groups recommended on the food resource MyPyramid.
gov.
The only restrictions should be on the total amounts of food eaten and those are most severe for fats and sugars.
In addition to your primary plan, have a back-up diet.
One you liked almost as well.
If you don't like this diet and you can't do it any more, switch.
Change to the backup plan.
Tip Number five - Think about the kind of exercise you like.
Cut in half the amount you intend to do.
Plan on doing some.
The first 6 weeks, 15 minutes per day of planned activity like Quick Fit and 15 minutes of life style activity like parking farther away from the door, walking up and down steps and so on is enough.
Tip Number six - Start repeating your self talk aloud to yourself.
Do not let your talk interfere with your progress.
If you say/think something negative change it as soon as you notice it.
You may say, "this is too hard.
" Change it to,"I can do this one hour and one day at a time.
I don't have to do it anytime but now and I can do that.
" "I don't need to do all of this.
" "What you have done thus far has not worked.
Try to do all that is necessary and required.
The secret is in the EXTRA mile" Tip Number seven - Write a goal that is Specific, Measurable, Achievable, Reasonable/Rewarded and Timed.
That goal should explain in detail how you are going to get to your expected end.
BUT! Expect to flub.
To make mistakes.
You need a written plan for "Recycling" what you have learned and getting started back right where you flubbed within 72 hours.
Give yourself one flub day, one sorry for myself day and then a restart day.
Get right back to it.
You have to change something about your eating, your activity, and your self talk.
You can't do it all at once.
Do you have resistance to changing any of these areas? Are you willing to be taught? If you are then this area is ready.
Tip number two - Search through your cupboards and storage places.
Do you have food there that you can not resist? Get rid of it.
It is not a waste to trash it.
It is a waste to eat it.
Then you have weight gain or at least no weight loss and you feel bad.
Do you feel resistance to this? Thinking I don't have to do this.
You have to talk that resistance away.
Remember what you want most.
There is a price to be paid.
When you decide to pay it, there will be peace.
Tip number three - You will need a few supplies.
Most important is a notebook.
It has to be a size you can write in easily and that you can carry with you everywhere.
Don't make it expensive! Get a cheap one and use it.
To do what? To write down your food intake, every bite every day and to write down your thoughts of resistance and the reply you are going to give those thoughts.
Tip number four - Decide on a written diet plan.
They all work the same - less calories in.
Find one that you can understand.
One that has food you can eat all the rest of your life.
That as recipes you can and will prepare.
That does not restrict the food groups recommended on the food resource MyPyramid.
gov.
The only restrictions should be on the total amounts of food eaten and those are most severe for fats and sugars.
In addition to your primary plan, have a back-up diet.
One you liked almost as well.
If you don't like this diet and you can't do it any more, switch.
Change to the backup plan.
Tip Number five - Think about the kind of exercise you like.
Cut in half the amount you intend to do.
Plan on doing some.
The first 6 weeks, 15 minutes per day of planned activity like Quick Fit and 15 minutes of life style activity like parking farther away from the door, walking up and down steps and so on is enough.
Tip Number six - Start repeating your self talk aloud to yourself.
Do not let your talk interfere with your progress.
If you say/think something negative change it as soon as you notice it.
You may say, "this is too hard.
" Change it to,"I can do this one hour and one day at a time.
I don't have to do it anytime but now and I can do that.
" "I don't need to do all of this.
" "What you have done thus far has not worked.
Try to do all that is necessary and required.
The secret is in the EXTRA mile" Tip Number seven - Write a goal that is Specific, Measurable, Achievable, Reasonable/Rewarded and Timed.
That goal should explain in detail how you are going to get to your expected end.
BUT! Expect to flub.
To make mistakes.
You need a written plan for "Recycling" what you have learned and getting started back right where you flubbed within 72 hours.
Give yourself one flub day, one sorry for myself day and then a restart day.
Get right back to it.
Source...