21 Days to make a habit

 

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

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