Thursday, July 17, 2014

Lifestyle Changes: Goals and a Positive Mindset

David making Italian Gnocchi 
Photo Credit: Jenny

It is important to set realistic goals. In order to make new goals think about everything that you currently do and things that you would like to do.  If you focus less on food and make it about your well-being, I can guarantee you that you will see a change in your body. By focusing only on the lbs that you would like to drop, you will become frustrated and disappointed when the number on the scale does not go down.  For those who would like to drop some lbs, instead of having the mindset "I want to lose weight", change your mind to say "I would like to eat healthier and make a change in my lifestyle." Remember you can still lose fat and gain muscle, but have the number on the scale stay the same or even go up which I know can very depressing. A good way to judge how much you body has changed is by your clothes.

Here are some ideas for changing your lifestyle:
  1. Try adding 4-5 new fruits and vegetables in your diet everyday. Your body craves healthy foods that are close to nature. They are full of vitamins and your body will thank you for it. 
  2. View food as as a positive rather than a negative. Your need to fuel your body to live and perform daily tasks. If you sit in a lawn chair all day and did nothing, you would still burn at least 1200 calories for the whole entire day. 
  3. Learn to cook some new recipes or even make your own. It is fun to cook and learn new dishes, and then for you instagram and Facebook lovers you can take photos of them and send them to your friends. 
  4. Eat out less. Restaurants have hidden calories in their dishes. The more meals you prepare at home, the more control you have, and the less guilt you will feel after devouring the bread basket or drinking through happy hour. 
  5. Aim to drink 8 cups of water a day. Dehydration affects mood levels. Water also stops mindless munching. 
  6. Try doing a small workout 3-4 times per week. Remember, workouts do not require a gym or equipment. You DO have the time to workout even if it's for 10 minutes or less. 
  7. Go for a walk after dinner. Walking after dinner will get you away from the kitchen and outside. 
  8. Spend less time on the computer or TV. The more you are on the computer and TV, the more you will see harmful images that tell your mind that you have to look a certain way. Remember, most of those models and actresses probably are photoshopped. 
  9. Do mindful activities. Read a new book, make new friends, learn a new song on an instrument or even draw. By focusing less on food and your body image, you will put your mind on other activities that are good for one's health.
  10. Change your attitude about your body. The shape of your body is based on your genetics. You will have to accept those broad shoulders or chunky legs of yours that you hate. Love yourself for who you are. Nobody is asking you to lose weight and there isn't a set number that you have to be at. Only your mind is telling you this. People love you for who you are as a person,  and losing 10 lbs isn't going to change your personality, make you a better person or help you to become more popular. If you need to weigh yourself, weigh yourself only once a week at the most and in the morning after going to the bathroom. Do not eat or drink anything before weighing yourself. Remember weight fluctuates from 3-10 lbs per day and women also maintain lots of water weight. The number on the scale does not make you a worse or better person! 

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