Let go of your Flabulous habits and replace them with Fabulous Habits!
10 FABULOUS Habits:
1. Always eat breakfast:
An oldie, but a goodie. You’ll have a lower body mass index than if you don’t, you’ll have more energy, you’ll be less likely to be iron deficient, less likely to choose bad snacks through the day, more attentive, be able to concentrate better and more likely to feel inclined to exercise and you’ll be healthier overall. Choose a breakfast with protein, and some complex carbs, and throw in something with a bit of a sweet taste like a piece of fruit.
2. Eat one meal sitting down as a family everyday (without the TV being on):
Teens who take part in regular family meals are more likely to eat fruits, vegetables and grains and less likely to snack on unhealthy foods. Eating at the table with serving dishes put away usually results in eating less food, more consciously, feeling fuller and burns more calories than sitting in front of the TV. Standing while eating or multitasking while eating often leads to overeating.
3. Get curious to increase your awareness:
What causes or triggers your undesirable behaviours (e.g. overeating or a failure to exercise). Typically there are 3 types of triggers: Situations (being at the movies, a restaurant, a party), emotions (feeling sad, anxious, depressed or angry), negative thoughts (such as “I have no will power”, “I’ve already blown my diet, so I might as well give up”.) Become more aware of what triggers or supports your bad habits, this is called a behavior chain. (“Whenever I get home from work I pour myself a glass of wine.” “Whenever I walk past the vending machine I buy a chocolate bar.” “Whenever I fight with someone I binge on chocolate.”) Awareness aids change.
4. Change the way you see yourself.
How do you “frame yourself up” or describe yourself? How can you make health part of who you are now? Prioritise or reorganize your values and identify with healthy behaviours so they become part of your identity or family culture. As part of your new identity, what do you or don’t you do? “I run everyday.” “I love salads and eat one most days either for lunch or dinner.” “I feel better when I am healthier, fitter, slimmer.” “I don’t drink soft drink anymore.” “My family walks every Sunday.” If someone just met you, what might they notice about your behaviours? “She always brings a healthy lunch into work” versus “He lives on MacDonalds.” “He’s in early on Mondays and Wednesdays because he cycles to work.” “She always has energy.” “He’s really healthy.”
5. Choose your self talk wisely.
Be encouraging, be disciplined, be aware, be resilient. Say positive things to yourself about yourself. “I am proud of who I am becoming.” “I like myself this way.” “I feel so much healthier and more positive.” “I can do this.” “I can do this.” “I have great willpower and self control.” “I am disciplined.” “If I want something, I go after it with all I’ve got.” What are the things about yourself that you are already grateful for?
6. Set aside time to exercise every day.
Burn the Nike’ slogan into your head. “Just do it.” Do as much as you can in the time you have available.
7. Reward your self with non-food pleasures.
Start accumulating a list of ways to soothe, settle, distract, stimulate and uplift yourself other than food. Buy yourself flowers, Go to Movies or a Concert, Have a scented bath, Go to the Hair dresser, Get a massage, Call a friend or your mum.
8. Go to bed earlier.
Sleep deprivation has been linked to weight gain. People who don’t get enough sleep typically consume more calories but have less energy to exercise. They experience increased appetite, they are awake longer so they have more opportunity to eat, their ability to control their body temperature is altered and they have increased fatigue which both reduce energy expenditure.
9. Always shop with a list and a budget.
If it’s not on the list don’t buy it this time.
10. Keep at it!
Increase your resilience by: Sticking to your plan, Tracking your progress with good Self monitoring, choosing the company you keep carefully: find a good support network.
“When a performer begins to experience physical or emotional pain in the heat of battle, the brain, whose primary role is self preservation, asks the question: “Why must I suffer?” The champion will answer the question with the vision they have carefully constructed, and they will continue to fight. Since the masses lack this mental clarity and have no reason to suffer, they quit as soon as the pain kicks in. Developing a world-class vision is the secret to world – class motivation.” – Steve Siebold
Let go of these 5 Flabulous habits:
STOP:
1. …Watching more than 2 hours of TV a day.
People who are overweight or obese typically spend more time watching TV or playing video games than people of normal weight. Part of the problem might be that people are watching TV instead of doing other activities that burn more calories. Another issue is the temptation presented by food advertisements. The average hour-long TV show features about 11 food and beverage commercials, which encourage people to eat.
2. … Eating while watching TV or working on the computer.
Studies have conclusively shown that eating in front of the TV stimulates people to eat more calories and particularly more calories from fat.
3. … Talking yourself out of exercising or into eating low nutrient high calorie food.
Such as “I have no will power”, “I’ve already blown my diet, so I might as well give up”. “I’m too tired to exercise today.”
4. … Non-hunger eating.
Using food as a crutch or “state changer” is a habit, you can change it over time by practicing awareness, discipline and by having other options available. How else can you soothe, distract, stimulate or perk yourself up?
5. …Giving up.
Determination and resilience are your allies. Know what you want, know why you want it and don’t give up until you have got it!
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