ONE EATING HABIT THAT CAN HELP YOU LOSE WEIGHT SAFELY

Let's see some realistic meal habits we can begin to cultivate, remember we mentioned previously that the key  is to let your expectations be in alignment with realities.

 Today's realistic meal habit is PORTION CONTROL, some people say they've been trying to lose weight but they can't keep their weight down, when I ask how they've been eating they say proudly "I EAT ONCE OH" yes! Some of them add the 'oh' for emphasis.

 That 'once' is a 'bruncher' (a word I coined from the combination of breakfast, lunch and dinner) Therein lies the error of the weight loss journey.  Spreading your meals across your entire day is a much better approach, and by eating the right portion size you can keep your weight down and also in control.

 HOW TO DETERMINE YOUR PORTION SIZE

 1.  Make a fist with both of your hands joined together, that's about the size of your stomach

 2.  Ensure that every meal is not as large as your fists (so that you do not feel

 over stuffed

 3.  Spread your meals into several (5-6) portions at different times in the day

 4. Your meals should consist of (Breakfast Snack-Lunch-Snack-Dinner-Snack)

 5.  Ensure your snacks are nuts, fruits and even water(sometimes the hunger feeling might just be thirst and not hunger)

 6. Drink lots of water before and after your meals, (it gives you a filling of being full) but ensure you are not over stuffed.

SIMPLE STEPS TO TAKE TOWARDS ACHIEVING YOUR WEIGHT LOSS GOALS

So you have decided to make some life changing decisions about your health and lifestyle, the first thing I want you to know is that you have to be realistic with your expectations, It will save you 
from the “False Hope Syndrome”

In 2000, psychology professor Prolivi J and Peter Herman identified what they call the “false hope syndrome.” According to them, “People fail not because they are lazy or lack focus but because the resolutions/decisions they make are UNREALISTIC. They try to accomplish more things  quickly than is realistically possible and  underestimate the difficulty of the task.”

Let your expectations be in alignment with realities, avoid having a make-up mentality   
 

Take for instance, you've never exercised a day in your life then you decide to start the first day with a 5k race, the pain you'll feel will keep you discouraged for a life time why don't you begin with a 10 minutes WALK, YES! A walk, and after you've done that for two weeks you'll be encouraged to take a 10 minutes jog,

Some realistic actions to take as you begin your new lifestyle;

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• Get a doctors approval in case of a personal or family medical history of a heart condition.

• Take your measurements(your weight doesn't change immediately on the scale and most times it could be frustrating when the scale doesn't change) but when you see changes on your arms, thighs waist etc it is encouraging and can keep you motivated

• Take pictures to help map/show you your workout progress. taking pictures preferably every week, will help you monitor your progress and give some sense of achievement.

•  Find a suitable place eg a gym or an open field and also a personal trainer so you can learn and understand the different techniques to help your weight loss. (you can contact us, and we will design a programme that suites you and also provide you a personal trainer.)

• Plan a suitable time for working out.

•    Buy comfortable clothes and shoes you can workout in.

• Plan your meals ahead so you don't resort to fastfoods at the last minute. remember! you are what you eat. so if you go for fast,easy and cheap, then you are taking one step forward and two steps backwards. 

                    Remember this is a life time adjustment don't RUSH into it.