1 Week Old Only Eating 15 Minutes At A Timd 10 Easy Steps to Hit Your Dream Weight

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10 Easy Steps to Hit Your Dream Weight

There is one universal truth about weight loss: it’s not easy. But it can be done, and it’s not really just about losing weight. Here’s how to do it:

STEP 1: PREPARE YOUR BRAIN

Your attitude is just as important to your success as how you eat and exercise. Ask yourself what is your motivation to lose weight? Is it bikini season? Is it to please the guy/girl you’re dating? If so, rethink things. When people achieve such a short-term goal, they tend to go back to their old ways and gain the weight back. Instead, focus on several small steps — like exercising three times a week or eating breakfast every day — and one long-term goal, like “I want to feel and look healthy.” Small wins keep you motivated while giving yourself time to reach your ultimate goal.

Next, ask yourself if your expectations are realistic. No one gains a stone in three weeks, so why would you expect to lose that amount so quickly? Waiting for more dramatic weight loss will only set you up for discouragement and failure.

Finally, review your past mistakes. Think about all the diets you’ve tried and what happened. It’s hard to recognize bad habits or illogical thought processes when you’re doing them. But when they are in the past, they are easier to recognize and change.

STEP 2: KEEP A JOURNAL

Start your diet by writing down what you eat, including how much you eat, when you ate it, and how you felt. This is a real eye opener for people who think they are eating healthy but can’t lose weight. Some people realize they eat because they are bored, stressed, or hungry, while others eat out of habit. If you use your computer a lot like I do, use Wordpad, your phone, or a small notebook to keep track. Then you can really see for yourself if you’ve been a “good girl/boy”.

STEP 3: WATCH WHAT YOU EAT

You can start by reducing or eliminating fast food/junk food and eating healthier foods such as fruits and vegetables, whole grains, lean protein, and replacing sugary grains with high fiber ones. I had a hard time giving up sweets, but that doesn’t mean you have to give up treats. At the end of the week you can treat yourself to a slice of apple crumble because you’ve been disciplined and you should never deprive yourself because you might just start overeating.

STEP 4: LEARN A LOT Edible

Most people eat more than their body actually requires and complain about being “too full”. I know several friends who work 9-5 and most skip breakfast to eat more at lunch and either snack too much before dinner. Try to follow a daily routine and eat breakfast, lunch and dinner at the same time. Remember, you don’t necessarily have to finish what’s on your plate. Eat to satisfy your hunger, not until you are too full.

STEP 5: TEACH YOURSELF WHEN TO STOP

Take at least 15 minutes for each meal. Take moderate bites, chew them completely, and pause between bites to see how full you are. Give your stomach a chance to tell your brain it’s had enough.

STEP 6: EAT BREAKFAST

People don’t eat in the morning because they think they’re saving calories. But breakfast prevents you from becoming greedy and making poor food choices as a result. Also, if you don’t eat within two hours of waking up, your metabolism slows down to conserve energy. Good option? A veggie-filled omelet, a piece of fruit, half a cup of low-fat yogurt and two slices of whole grain toast. Protein and fat keep you full because they take a long time to digest and carbohydrates give you energy.

STEP 7: BEWARE OF YOUR DRINKS

I have a friend who got 800 calories a day just from drinking soda. There will be a lot of it soon. Alcohol is another no-no, at least in the first few weeks of a healthy diet.

STEP 8: START ACTIVELY

Start slowly. Exercise for 10-20 minutes three times a week, then five minutes every week. Work up to 45-60 minutes of cycling, brisk walking, running, aerobics, or other cardiovascular exercise 5-7 days a week for peak weight loss. Once your cardio becomes routine, add two 20-minute strength training sessions (weights) per week.

STEP 9: DON’T STOP EATING

When people start losing weight, many are tempted to speed things up by cutting even more calories or skipping meals. But it can send you into starvation mode. Your body clings to food and your metabolism can slow down by 20%. Also, eat dessert once in a while. Avoiding anything sweet (or salty) will only lead to binge eating or burnout. No food should be completely forbidden.

STEP 10: BE COMMITTED AND STAY AT IT

So you had a slice of cake. And it was huge. Instead of being angry with yourself, immediately start being good again. Women often think, “I’ve blown myself – I’ll start again tomorrow,” but you need to get back on track with the next meal, not the day after. The extra calories you eat will hardly add to your weight – if it stops there.

Women who lose weight and stay slim continue to exercise regularly long after the weight has been lost. Successful dieters also say they sometimes go back to the tricks that got them there: portion control and using a food diary. From time to time, we all need these tools to get through a stressful period or buffet vacation. These are good habits that you should maintain throughout your life.

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