1. Focus on what you want
Instead of convincing yourself of what you don’t want to eat, focus on what you do want to eat. Remember, your mind expands whatever you are thinking about. Practice self-hypnosis that focuses on a goal of healthy living and/or weight removal daily.
2. Disregard the perfection myth
It’s easy to get caught up in the myth of following a healthy diet 100% of the time. Then, when we mess up, we give up for the day, week, or month until we deem it the “perfect” time to start the diet again. The best time to be healthy is now. When you overindulge, don’t wait to make healthy choices. Just start now.
3. Manage stress
Stress causes the body to produce cortisol, an appetite stimulant. So, make time to relax each day. Deep breathing actually stimulates weight removal!
4. Appreciate your body
Your body is not the enemy. Your body does the best it can with what it’s given. Focus on the best ways of helping your body feel healthy. Your mind and body are playing for the same team.
5. Exercise
It can seem daunting to exercise 30 minute, 4-5 times per week. Any activity counts. Incorporate short bursts (1 to 2 minutes) of walking, stretching, or taking the stairs into your day. Turn off the TV. You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.
6. Drink water
When you don’t drink enough water, your body retains fluid. Beverages containing caffeine and/or alcohol are dehydrating. Focus on adding water, rather than eliminating other beverages. Add a squirt of lemon, lime, or orange to your water to vary the flavor.
7. Stock your fridge and pantry with healthy food
Out of sight, out of mind. If unhealthy food isn’t readily available, you are more likely to focus on the healthy foods on hand.
8. Eat frequently throughout the day
When you try to lose weight by not eating, your body goes into “starvation” mode. This slows your metabolism down. Then, when you do eat, your body turns this food into fat more readily thinking it may starve again. Eat at regular intervals. This revs up your metabolism and you are less likely to eat too much. It takes a deficit of 3500 calories to lose 1 pound. So, plan snacks and meals for each day of the week that would reduce your current caloric intake by 500 calories per day. This would equal a removal of 1 pound per week.
9. Get plenty of sleep
Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around 7-8 hours of quality sleep a night.