We all know it takes 21 days to make a habit. If you want to make a great impact on your health this year, then you have to make changes and better choices. The road for everybody will be different, so see which of these 5 tips per day will work best for you. Please try your best with these as it can make a big difference.
Day #1
- Attitude counts for everything
- Think thin, or the person you want to be
- Use a small plate at meal time
- Half the food you eat each day should be raw
- Eat healthy fats
Day #2
- Don’t diet just eat healthy foods
- Make no exceptions for 21 days- not your kids b-day, not your cousins wedding ect..
- Keep the plan to yourself-no need to make an issue of it because that’s when enablers seek prey
- Lay down your silverware after each bite
- You need protein, fats, and carbs
Day #3
- Use your napkin frequently while eating
- Increase conversation during meal time
- Chew food slowly and enjoy the taste of each bite
- Drink plenty of water while eating
- Never exercise on and empty stomach
Day #4
- Use Mann’s pre cut fresh veggies in your fridge for snacks
- Never cook or shop while hungry
- While eating stop frequently and tell yourself you are in control and you enjoy it
- Think about your goals and not your barriers
- Don’t eat carbs late at night
Day #5
- Eat on schedule
- Meditate each day and picture your future self
- Steam your veggies
- Fight for your health like you would fight for your families well being
- Change your workouts often
Day #6
- Make a list of all the things that are healthy that you are willing to eat or try to eat
- Tape your heaviest “never again” picture inside the fridge or food cabinet
- Shop wisely- avoid no no’s or email me for my shopping tour so you know the right foods
- Eat only while sitting at the table
- Do cardio intervals
Day # 7
- Focus on your eating , avoid eating while watching TV, reading, or on the phone
- Thoughts of food are often followed by eating
- Take responsibility of your own actions
- Only 2 cups of coffee or tea daily and not loaded with sugar
- Don’t forget to stretch
Day # 8
- Foods higher in nutrients are lower calories
- Dieters can benefit from group support
- Avoid going by bakeries, vending, or other areas of temptations
- Put your plate away and go sit down after eating, don’t stay in kitchen
- You don’t need a gym to do resistance training
Day #9
- Friends and families will try and sabotage you just to test your commitment
- If you make a mistake, instantly forgive yourself and get back on the plan
- Eat lots of fruits and veggies to curb hunger
- Be aware that stress, anxiety, and tension are a product of overeating, not a requirement
- A best friend or love one should support you right
Day # 10
- You are learning a way to live not a way to diet
- Feelings of hunger means it’s time to eat something healthy
- Drink at least 8 glasses of water daily
- Eat 5 to 6 small meals each day
- Nuts are great snacks
Day #11
- Plateaus are normal but all can be broken with the right plan
- You can’t eat what you don’t buy
- Control your eating instead of eating controlling you
- De-emphasize the role of eating during celebrations or eating out
- Avoid processed foods
Day # 12
- Be patient it takes time to make a habit
- It’s ok to ask the waiter to prepare the food the way you want it while eating out
- Make food less conspicuous and available at home
- Lengthen the time between your food thoughts and eating
- You are stronger then you think you are
Day # 13
- Smile you are worth it
- You are what you think
- Reward yourself with clothes and gifts not food
- Always use the stairs and park far away
- Use a good music mix while working out
Day #14
- Have an exercise plan
- Plan your meals and food plan for the whole week
- Find 2 days to do all your cooking for the week
- Activity patterns are learned and reinforced with repetition
- Stick to a workout time you can call part of your work day and it just has to happen
Day # 15
- Eat before you become hungry
- Leave a little food on your plate to gain control ( clean plate club is out dated )
- If you must have alcohol , only have two drinks with water or plain soda
- Journal your food
- Avoid sugar
Day # 16
- Reflect on your daily behavior
- Learn to read your body
- Get a better perspective on your life
- Take an hour each day to yourself
- Watch your saturated fat intake and try to keep less than 10 grams daily
Day #17
- Losing weight is only half the battle, you need to learn to maintain
- Today do your best
- Practice faith, hope, and charity
- You must begin today what you hope to be tomorrow
- Try to eat protein with each meal
Day #18
- Replace negative thoughts with positive ones
- To change my life, I must change my thinking and myself image
- To change my life, I must change my habits
- Believe in yourself and your true learned abilities
- Find exercise that is fun
Day # 19
- You determine the condition of your daily life
- You are the success in your life
- There is no better day to change then today not when you get back from vacation
- Success is not knowledge, but action
- Be proud of where you have come from
Day #20
- Eat to live, not live to eat
- Be so strong that nothing can disturb your goals
- Eat breakfast like a king, lunch like a queen, and supper like a peasant.
- Never skip breakfast
- Healthy foods can taste good if you learn to cook
Day # 21
- Learn to do it the right way, if you haven’t figured it out yet, what makes you think you will now
- Use a personal trainer to learn how to exercise and eat the right way
- Not one plan works for every one, you have to find what works for you
- Get a support group or a workout partner
- E-mail me any questions you have and I will give you honest advice on what you need help with
Quinn
