MoHow Posted By: Dr. MO In my MoHow blog posts I offer you advice and tips that you can practically apply in your life. MoHow is my version of Know How.
In today’s post, and in most others, I highlight things for you to consider, to think about, if you want to create and maintain healthy positive momentum in your life. If you want more, consider joining our www.maintainmomentum.com community, where groups, courses, and personalized training and coaching can take your personal development goals much further…..
I think you will agree that weight management, healthy eating, and exercise, are three inter-related and vitally important parts of all of our lives. Over the next three days I will addressing each of them with tips.
Today we start with weight management…
Don’t try to lose weight. The number one indicator of excessive weight gain in the future is attempting to lose weight too quickly in the past. Don’t diet, it won’t last. Instead focus on weight management and long term maintenance .
To be successful you need to change your life. You need to take control of the bad habits you have turned into an unhealthy life. You need to be excited about the change and believe that you can do it. Dreams turn into reality very quickly when you apply yourself.
Begin. No matter how much you want a change in your life, nothing will happen until you do something. You can talk about the weight you want to be, but nothing will change until you start..
Start small. Drastically changing your lifestyle overnight is very bad for your body and your mind. You’ll get overwhelmed and quit. Build your healthy weight management habit one step at a time. Make your changes one step at a time, and keep going.
Simple calculations. Ultimately weight loss and weight management are about the balance between calories taken in and calories burned. Take the weight you want to be and the activity level that you maintain and calculate the number of calories that you should eat to maintain that weight. Now you have to eat fewer calories than this number, on average, over time to lose weight achieve your target, and maintain it. Keep a food diary with full daily calorie calculations. Write down everything. Use the MoPad journal on the website if you are a member.
Stop watching the scale every day. If you weigh yourself, do it just once a week — as soon as you wake up, after you use the bathroom.
Tell people around you what you’re doing. This will keep you motivated to continue. Ask for their support, and say “I’ve started a weight management program. I’m going to lose weight and become healthier. Please remind me in a strong and considerate way.”
Change your schedule, if possible. If you exercise in the afternoon but overeat while watching TV at night, do some exercise at night. Go to work earlier, come home later, schedule your walks during times you know you’re vulnerable to snacking. Switch things up to help break bad habits.
Reward yourself. New clothes make awesome rewards for weight loss. Going out with friends (but not for anything food related) is a great reward.
Avoid processed food, or at least food where you can’t pronounce the ingredients. Keep it as natural as possible.
Find motivation other than within yourself. Workout for somebody else that you care about (to be with your children and grandchildren off into the distant future.). When you don’t feel like working out, remember that you’re doing it for them.
Never give up, even after you have setbacks. Remember that’s what they are “temporary setbacks.” They come with the territory, are normal and to be expected. Take a breath, treat yourself kindly, and return to your important mission.
If you found this post useful consider subscribing to this blog, and if you want much more help and support, including the MOmentum Mind thinking training course, a wide range of specific motivational tools and resources and a morning boost in the form of my morning email AmMo to help you get going every day, consider joining www.maintainmomentum.com.