For many of us, the quality of our lives is based on choices that we make
everyday. If you look at your physical condition, where you are, the people
you are around, or even your occupation, they are most likely the result of
decisions you have made earlier in your life.
In today�s life, there are many distractions and influences that can take you
away from some of the simple and important needs you really have. Happiness,
is a state of mind and more often than not, is the result of having an aim, a
desire or goal to do something worthy with your life.
If you want to live a long and productive life, you need to make good choices
that help you become happier, healthier and more alive. You can embark on
this ideal life by making positive lifestyle changes we call Lifestyling.
Lifestyling, is taking positive steps each and every day knowing that success
and happiness is cumulative. Unlike a crash diet or winning the lottery,
Lifestyling is methodical and ongoing. A little effort every day is the key
to achievement and success. Once you adapt to thinking longer term, the
dividends you will receive will be well worth the effort.
Our Lifestyling approach to losing weight and getting healthy recommends that
you, (1) Find motivation that works for you, (2) Eat nutritious and healthy
food and (3) embark on an ongoing fitness program. We will go into detail in
this online course over the next five days. There are steps however, that you
can take today to get started now. You will also have a good framework to
fully understand that you need to find personal reasons to eat right and
activate you life!
Finding Motivation:
Contrary to what we are taught, motivation is a very personal thing. No one
can motivate you do anything that you really don�t want to do. This is why
most diets fail. After a while, if you are doing something you don�t want to
do, you will eventually quit. To successfully motivate yourself we recommend
that you:
(1) Get a journal or notebook and write what you would like to be. Make a
long list if you like. You would be surprised how many successful people have
such a "dream list".
(2) Find a picture of yourself that you are proud of (don�t worry how old is),
and look into your younger eyes. Can you see a glimmer of enthusiasm, hope and
expectation?
(3) Look for inspiring stories that you can relate to that you understand
and that can make you want to take action.
(4) Find others who are doing the things you want to do and try to spend more
time with them. Do you admire people who are walking, running, rollerblading,
painting? If so, go to where they are and watch, listen and even engage them
in conversation if you can.
(5) Try to routinely write in your journal.
Take these simple steps, and you will feel a rustling deep inside that will
turn into energy that will provide the fuel of motivation.
Eat Nutritious and Healthy Food:
If you eat more calories than you use through everyday activities, you will
get fat. Eat only 100 extra calories per day and in one year you will weigh
10 pounds more than you do right now. Multiply this by five or ten years and
well, you can do the math. Believe it or not, weight gain and weight loss is
that simple.
Your diet should consist of UNLIMITED fruits, vegetables, whole grains and
beans. Limit the amount of fat you eat to 20 or fewer grams and eat and more
than 30 grams of fiber each day. You also, need to limit that amount of foods
that are made with white flour which includes, bread, pasta and bagels to not
more than 6 servings per day.
If you want to accelerate your results stop eating any product made with
white flour. When you follow this food plan, you can have TWO FREE MEALS
per week and eat anything you want!
Here are other tips that can help you eat healthy for maximum results:
(1) Plan your meals.
(2) Eat cereal for breakfast everyday.
(3) Snack often when ever you are hungry.
(4) Pack your lunch.
(5) Learn to read food labels.
(6) Get the fat out of your house.
(7) Limit your trips to fast food restaurants.
Once you know the kinds of food you should be eating, you will not have to
count or limit how much you eat. Also, knowing that you can have two free
meals per week makes this not only effective and healthy but also flexible
and rewarding.
Embark on a Lifelong Fitness Plan
Most every research study that explores the connection between exercise and
permanent weight loss concludes, that if you want to lose weight faster and
keep it off, you need to start and maintain an ongoing fitness program. This
can be accomplish with only 30 minutes of fitness activities per day. Every
motion your body makes burns calories. The more you move, the more you lose!
Exercise does not have to be hard, boring or difficult. Here are some simple
tips to keep in mind:
(1) Exercise is cumulative- (Three 10 minute sessions is as good one 30
minute session).
(2) Muscle burns more calories per hour than fat (even while resting).
(3) Your gym can be anywhere. (Pack your walking shoes in the car and you can
sneak in a workout almost anytime).
(4) Everyone can get stronger, even 80 plus year old inactive seniors.
(5) Add variety of activities to avoid boredom.
(6) Find friends to join you for extra fun and motivation. Make exercise
social and you can make it last.
Summary:
Permanent healthy lifestyle changes can help you lose weight, keep it off and
improve the quality of your life. You need to find inner motivation to get
you started, you need to eat a healthy diet that is low-in-fat and
high-in-fiber and you need to incorporate movement and exercise into your
everyday activities. Making these changes is within your grasp. You just
have to start.
Next Lesson: Motivation!ife
