Replace your old habits with new healthy ones to losing weight

 If you always find yourself unable to stick to a healthy eating plan, you may need some help exercising (and you are certainly not alone).
The problem isn't just about motivation - if you lack the motivation, you'll never have done the work to find and learn about a healthy and effective eating plan. If you lack motivation, you won't even try. You know where you want to be - skinny, healthy and full of energy - and you're excited to get there.

Control your craving for food and create new habits

Breaking old bad habits seems so hard because when we carry out some habits – like having a bowl of cereal every morning, eating sugary treats in the middle of the afternoon, or having a doughnut from the office break room – We do this according to our desires and appetites, we will respond to it automatically, but we have to control that. I know it is stressful.

One of the easiest ways to break bad habits is to start new ones that are healthy and productive, and over recent years psychologists and other researchers have looked in to all the different ways we can break old habits and form new ones. Thanks to them, 

There is now a lot of good science showing us the best strategies we can use to build new habits:

 1 - Know Your "Why" and Visualize It
  A variety of studies on motivation and self-determination indicate that we have had the most success in achieving our goals when we think of the big picture of why we want to achieve our goals (rather than being driven purely by external rewards or sanctions). So when we watch the big picture - the reason why we want to do something - it's very likely that we actually follow the steps it takes to get there.

Once you’ve written down your reasons for getting thin and healthy, put that piece of paper somewhere where you’ll see it often (I like my bathroom mirror for this). You can even create a vision board full of inspirational images and words that will help your mind center and focus on your goal.

  •    If you’re having trouble thinking about your "why," just picture what will happen in your life when you’re thinner and healthier. Maybe you’ll go out more, or get more done. Maybe you’ll feel differently about yourself or your future. Those benefits that you’re picturing are probably your "why!"

  •       Once you understand your big-picture motivation for creating healthy habits, it’s time to reinforce them in your subconscious. Visualization is a great technique for this, as anyone who’s tried meditation can tell you. This visualization technique is a really powerful motivator and it only takes a couple minutes – so don’t skip this step!

 2 - Create a plan for your small goals
Research also shows that while we need big-picture goals to motivate us, it’s actually the small, teeny tiny goals that will make sure we achieve long-term success. It’s only by taking baby steps that we’ll actually get to where we’re going.

And that makes a lot of sense, when you think about it. Even though you may want to lose 40 pounds and exercise for an hour every day, this will be hard to achieve if you only focus on those big goals. You’ll feel overwhelmed and may never even start in the first place. But, on the other hand, if you focus on the little, small changes that will get you there and then tackle them one baby step at a time, then you’ll quickly approach your goal. And with every little goal you achieve you’ll get a feeling of accomplishment – and that feeling will keep you going.
So start by setting a small goal that serves just one purpose: to get you closer to your big "why" and then you’ve been visualizing. Then, once you’ve achieved that little step, you can focus on the next one and the next one and so on, until the life you’ve been visualizing becomes a reality.

Here are some examples of the sort of small goals you might start with:

  •         "I should have a healthy breakfast every morning."
  •         "Every day I will replace the afternoon sweet candy with a piece of fruit."
  •         "I have to drink 8 glasses of water every day."
  •         "I should walk for 20 minutes every day."
  •         "Every morning I should start eating a healthy meal in the clay pot or prepare what I need to prepare a healthy dinner."
  •         "Every Sunday evening, I should prepare 5 healthy lunches to pack them at work."
  •         "I should do a 10-minute workout every day."
Any of these steps can be very easy if you follow the other steps in this article - and each step can have a major impact on your health and weight. Once you start feeling like it is automatically getting up every day and eating a healthy breakfast, or going for 20 minutes on foot, or whatever small habit you decide to create, you can start with the next habit that will bring you closer to your big goal. 

 3 - Be Prepared and Make It Easy, Fun, and Convenient
Okay, at this point you’ve visualized and written down your "why," you’ve broken it down into small goals and habits you can achieve one at a time. Now it’s time to make sure you’re fully prepared by checking that you have everything you need to ensure your success.

Want to eat a salad every day? Make sure you have a salad spinner to make it easy to wash lettuce. Grab extra containers if you need them for packing salads to go. Know exactly what your grocery list needs on it to stock your kitchen with fresh salad supplies. Want to walk 5,000 steps every day? Make sure you have comfortable shoes and a good pedometer that will track your steps.
Once you have everything you need, it’s time to think of all the ways you can make your new habit as easy, fun, and convenient as possible.
A great way to make it fun is to do it with someone else. Want to walk every day? Get your husband to come with you, or take the dog. I have a girlfriend who I love to go walking with regularly, and knowing that she’s waiting for me and that we’ll have a good chance to chat and catch up is all the motivation I need to make sure I never miss one of our walking dates.

  4 - Reward your progress 
 By now you should be really, fully ready to create amazing new habits for your healthy new lifestyle. I highly recommend grabbing a calendar just to use for tracking your progress with new habits. Every day you successfully carry out your new habit, you can put an X (or a check, or a smiley face!) on that day. If you miss a day, there’s no need to feel bad – but the act of visually tracking your progress might be just the thing to keep you on track.
And then comes the best part...rewarding yourself! For every week or month that you commit to practicing your new habit effectively, give yourself a small reward.

You’re now armed with all of the steps you need to start developing some healthy habits, and I’m confident that you can do it. And when you’re trying to break bad habits, I want you to keep in mind that it really isn’t as hard as it seems. Think about how all of your normal habits and routines go out the door when you travel or go on vacation – it doesn’t cause you any physical pain or present any significant mental challenges, right? That’s because habits aren’t actually all that hard to break... especially if you replace the bad ones with good ones.

Replace your old habits with new healthy ones to losing weight
Replace your old ha
watch here Heather Kaufman with this video about :


bits with new healthy ones to losing weight

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