Now that we have a working knowledge about SMART goals, it’s time to focus on the baby steps to meeting your goals. Some people lose weight through intermittent fasting and adopting new diets. Others try to make such major changes, but they start missing their afternoon candy bar or go-to snacks. Pretty soon, they revert to old habits and wind up gaining back the pounds they lost and more. If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes add up, until you see a big difference on your bathroom scale. In fact, minor adjustments are often more sustainable because they suit your lifestyle. See how easy it can be to slim down, starting with these simple things to incorporate into your diet and workouts.
Cook more. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and sugar. That’s true whether you’re eating at a fast-food outlet or a fancy bistro.
Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.
Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for good things by getting rid of junk food.
Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.
Boost your protein. Foods rich in protein fill you up and recharge your metabolism. Plus, your body has to burn more calories to digest them, compared to carbohydrates and fats. Include some protein in each meal and snack.
Eat breakfast. Refueling in the morning helps to prevent excessive eating later in the day. Start out with something hearty and nutritious, like Greek yogurt with berries and nuts or a bean burrito.
Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.
Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate the most empty calories.
Drink water. Quench your thirst with plain water and tea, instead of beverages loaded with calories. Staying hydrated facilitates digestion.
Be mindful. Slow down and pay attention to what you’re putting on your plate. Your food will be more enjoyable. You will likely notice when you’re full instead of continuing to eat more than you planned.
Small Workout Habits That Help You Lose Weight
Be consistent. A successful exercise plan is one that you can stick to. Select preferred activities, and invite a friend to join you. Aim for at least 250 minutes of moderate-intensity exercise a week if you’re trying to lose weight. That translates into about 35 minutes each day.
Build muscle. Increasing your muscle mass enables you to burn more calories even when you’re at rest. Lift weights or do squats, and pushups with your body weight.
Move your whole body. Speaking of squats and pushups, devote most of your workout sessions to exercises that target your whole body. They’ll burn more calories than smaller movements like bicep curls.
Train in intervals. High-intensity interval training pays off. Alternate between brief bursts of intense activity and even briefer rest periods. For example, run for a few minutes while you’re taking a walk.
Eat healthier one small step at a time. You can shed weight without disrupting your life or feeling deprived.
I’ve been working on several projects for the past few months; one of which is eBooks and Course creation. Occasionally, I will offer excerpts from my courses and books here, as well as free resources and handouts, leading up to the launch dates. I am passionate about empowering others to see beyond their sometimes limited tunnel vision. As a Social Worker and Life Coach, guiding clients to overcome tough times is a daily occurrence.
I have worked hard not to let fear paralyze me! Every time I step outside of my comfort zone, I am always amazed by just how I accomplish. You can too. Your experiences are shaped by your thinking. Even obstacles have a value when you can see it. You can develop convictions that will help you to feel happier and achieve more, regardless of the situation. Consider these empowering beliefs that you can start using today, to transform your life through the power of positive thinking. The suggestions are taken directly from the current Ebook I am currently editing.
Game-Changing Empowering Beliefs
I understand my potential. You can achieve amazing results when you put your mind to it. Feel excited about reaching your true potential.
I count my blessings. List each thing that you have to be grateful for. Remember to include the smaller items, like warm socks or tart cranberries. Expressing your appreciation reminds you of how rich you are.
I learn from mistakes. You can make setbacks work for you by focusing on the lessons that they contain. Flubbing one job interview can teach you how to ace the next one.
I find meaning in adversity. Tough times can be the most rewarding phase of your life. Know that you can emerge from any challenge with greater wisdom and courage. Look back at the obstacles you’ve already overcome, and reassure yourself that you can handle what’s ahead.
I embrace change. Accept that life is a series of changes. Focus on the present moment, and prepare yourself to adapt to whatever circumstances come your way.
I dream big. Expand your wish list. Setting demanding but attainable goals give you adventures to look forward to each day.
I practice forgiveness. Lighten your load by clearing away any resentment you’re holding onto from the past. Set reasonable boundaries while you respond with compassion when others disappoint you. Pardon yourself too.
I give generously. Sharing your blessings makes you more powerful and joyful. Volunteer in your community and speak kindly to each person you meet today. Buy a coffee for your co-workers or give your receptionist a flower.
Empowering Beliefs to Help You Strive
I take responsibility. You are in charge of your life. Hold yourself accountable for the outcomes you create. Celebrate the fact that you have the power to determine your own future.
I apply effort. Figure out your definition of success so you know what is worth working for. Give yourself credit when you’re making progress rather than comparing yourself to others.
I leverage my strengths. You have your own individual strengths that you can draw on. Figure out what you’re good at and what you want to do. Let that knowledge guide your choices.
I listen to feedback. Ask for feedback so you can enhance your performance and show others that you respect their point of view. You grow faster when you gather solid input that you can translate into action.
I ask for help. Expand your capabilities by building a sturdy support network. Carpool with other parents. Divide up household chores with your spouse and children.
I connect with others. Moral support counts too. Surround yourself with loving and encouraging family and friends. Participate actively in your faith community. Join a club with members who share your interest in solar power or badminton.
I recognize opportunities. Stay alert for promising openings. You may meet a new friend while you’re standing in line to buy your morning coffee.
I try new things. Be open to experimentation. Go kayaking one weekend instead of playing tennis. Bake your own bread or knit a scarf. You may discover hidden talents.
An upbeat attitude increases your happiness and productivity. Question your old assumptions, so you can replace them with a new sense of certainty about yourself and your future. Adopt empowering beliefs that build up your confidence, and prepare you for greater success. Start today.
You’ll be glad you did!
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