Everyone thinks that to lose fat, you need to keep taking away things from your life. This just isn’t true. In fact, when we think about removing things from our life, it often makes the task at hand seem much more negative and makes it more likely for us to fail.
Instead of always thinking that you must take away things from your diet, from your routines, etc. try thinking about “What can I ADD to make my day more geared towards my goals?”
1. Movement
As simple as it gets here – move more. Not exercise more (not a bad idea for some) but just simple movement. You can bust your butt at the gym 5 days a week, but then what? Do you sit all day? Studies have shown that this can hamper results from your tough training.
I personally have a goal of 12,000 steps every single day…no matter what. Being a trainer, some days I get this goal with out even thinking about it. Some days I don’t. I make sure that by the time I go to bed, I have 12,000 steps.
I use a simple app on my iPhone called Pacer – it works for me because sadly I almost always have my phone in my pocket. You can also use simple pedometers that you can find for $8-$12 online.
2. PHYSICALLY Plan The Day
This may sound simple, and maybe dumb – but how many times do you plan on going to the gym and something comes up. Or you know you need to restock on veggies and chicken, but something comes up so hitting the drive thru is your “only option”. Sometimes it’s not enough to just think about things, rather we need to put them in some sort of physical action.
By physically planning the day, you will make sure you have time and make it a point to get done what you need to do.
Different ways to physically plan for the day include:
- Write out a checklist based around your schedule
- Lay out gym clothes the night before, in front of your doorway, so you cannot walk around them.
- Pack a lunch the night before
- Make your breakfast the night before
- Write out a grocery list on a post-it and put it on your door – so you must see it on your way out.
By physically writing, making, or laying out different things, you are already taking a step in the right direction of success.
3. Eat Mindfully
You may be thinking that this isn’t adding something to your day – but it so is.
By getting more in tune with your body and having that self-awareness of hunger and fullness, you are adding the ability to choose freely – without destroying your results and goals.
Mindful eating is simply – eat when hungry, stop when satisfied.
When was the last time you felt physical hunger? Physical hunger comes on slowly, and builds overtime. Your stomach might rumble, you may even get a little bit of a headache. It’s time to eat! Great!
Many times, we eat because of stress, or other emotional eating situations. Emotional eating comes on suddenly, and is often related to things outside of physical hunger.
Be aware of this, and try to identify differences in emotional vs. physical (real) hunger.
The other half of mindful eating is stopping when satisfied, but not bloated and stuffed. Think of your hunger and fullness on a scale of 1-10. 1 means you are ready to eat your own fingers off, and 10 means you are so stuffed you think you might pop.
I like to recommend eating once you are at a “3” on the hunger scale, and stop when you reach about a 7.
Pick ONE of these practices and add it to your daily routine. Work at it for 2, 3 or even 4 weeks until it becomes the norm. Only then should you try adding another habit. One thing at a time is the best way to start adopting new habits – trust me!
Also, keep track of how you do, and be honest with yourself. Only try adding a new habit once you master the one you are currently working towards.
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Stay healthy my friends,