Cultivating Routines to Stimulate Reduction of Weight
If you want to be successful at weight loss, you often have to change many of your everyday habits. People don’t usually gain or lose weight very fast, so what really counts is your long term actions and behavior. You have to start off with the mindset that it’s never too late to start practicing a new habit.
The calories you drink add to your daily total just as much as the ones you eat. If you commonly drink carbonated beverages, alcohol or sweetened energy drinks, for example, you’re taking in lots of calories. If your daily intake of caffeine also includes whipped cream, sugar and maybe whole milk, you may want to add up the calories that this adds to your total. While they may provide some fast energy, they are hardly nutritious or helpful for losing weight. Water is by far the healthiest and least fattening drink there is. Tea or coffee on its own is okay in moderation, but watch what you add to it. Pure fruit juice is healthy in small amounts too, but even this has calories because of the high concentration of fruit sugar -much more so than eating actual fruit.
Consider the psychological principle that it’s better to focus on adding good things to your diet rather than giving up bad things. It’s much better to place as much of your attention as possible on what it’s beneficial for you to eat instead of those things you’re trying to give up. So rather than thinking, “I shouldn’t eat this,” try to focus on, “I should try eating that,” and it will be easier to shift your habits in a healthier direction.
When you’re at the store, don’t even let yourself think about junk foods or desserts until you’ve gotten your supply of produce, whole grains and other items that are good for you. So instead of going over in your mind what you’re trying to give up, remind yourself of how good you’ll feel when you eat more healthy foods.
Eat when you’re hungry, but try to break the habit of eating a meal at a particular time even if you don’t really feel like it. Your body will tell you when it’s time to eat, but eating out of habit can add unnecessary calories to your diet. A related issue is taking seconds of something just because it’s there or because other people are taking more. Chewing at a slower pace can actually reduce how much you eat at a meal. Not only do you have less time to eat when you chew at a slower pace, but you also will not want to eat as much. When you eat slower, you give yourself a chance to fully digest your food so that when your body has had enough, it will let you know. Hunger, then, should be your only motive for eating, and get into the habit of slowing down.
Your habits determine how healthy you are and how easy or difficult it is for you to lose weight. So if you’re not always as conscious as you should be when it comes to habits that affect your health and weight, now is the time to start paying more attention. Reaching your target weight may take some time, but new daily habits can help you get their little by little.
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