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5 easy habits to drop you down a size

images-29For fun and curiosity I did a search on Google for “why diets don’t work” and got 42,500,000 results!  LOL, now that is funny!

Need I extrapolate?  Surely you do not need convincing that diet’s just do not work for long term weight management?  My bet is that you’d only have to think of one of your own last attempts at dieting for weight loss to come to the 42,500,001th result.

 

It’s funny, bizarre, sad and frustrating to me that after decades of the topic “diet and weight loss” being the number one, supreme, must have topic for magazines and day time talk shows, editors and experts are still working it, trying to get you to ‘buy in’.

 

Exhale and smile…..because this is NOT an article about cutting calories or frequenting the gym.

 

This is an article about making very simple, very easy choices that will not only result in losing weight, but will result in some very reliable long term habits that will support and enable those results to remain.

 

I am going to share 5 tips, tricks, or habits, however you wish to view them, that have been working for me for 20 years now.  My hope and intention is that in reading these choices that have been working for me for years, you will be inspired and motivated to make similar if not the exact easy adjustments in your approach to dropping a size (or a few) and maintaining your results effortlessly.

 

5 Habits that will drop you down a size 

 

Eat sitting down and at the table.  

 

When I lived in Italy for a year, where there isn’t the over weight epidemic there is here,  I noticed a difference between American tourists and the Italians.  American’s were the only one’s walking around the city and consuming something at the same time.

 

Pre-Italy I too used to have the habit of eating while driving, eating while watching TV, eating while walking around the mall, eating while doing practically anything.

 

Post-Italy I made the firm choice and decision to only eat while at a table sitting down.  The result for me was, I felt satisfied faster, and I cut out a lot of extra calories per day.

 

When dining out, always order ‘small’.

 

Hate to break the news to you, but our waistlines and pant sizes are largely in the control of marketers and retailers!  They want more of your money, so they keep up-ing the size of the goodie so that you will drop that cash for them.  “Bigger is better, right?”

 

I came up with a deal to myself.   I said, Laura, you can order whatever you want when you are out, but you have to order the smallest size offered and enjoy that.  AND, if you are still hungry or thirsty after that, you can order another small.

 

This has worked like a charm for me.  You might be thinking, but that’s not always the best ‘deal’.  I beg to differ.  It is much cheaper to go this route than to pay the cost in other weight loss gimmicks or pay the emotional cost of ‘hating your body and clothes size’.

 

Use or move your body more.

 

Very clearly I am NOT saying ‘workout’ or go to the gym more.  The habit, trick or tip is to just MOVE more.

 

Yes, you can up your frequency to the gym and reap nice rewards for doing so.  But you can also just make more choices and create more opportunities to move your body.  Walks after dinner, dancing with the kids, running errands for a neighbor, or doing that extra job at work.  Moving your body uses energy and that energy (effort) is calories burned.

 

If it is not there, you can’t eat it.

 

Don’t make things HARD for yourself.  Really, life is hard enough so you need not add to the cause.  Right?

 

I love chips.  All kinds.  If there were chips in my pantry 20 years ago, the whole (big) bag would be consumed within a day or one sitting.  I could not control myself and my weight was responding naturally to this habit (or lack of self control).

 

Instead of trying to defeat temptation for the chips I made a new rule for myself.   I determined that I could no longer bring chips into my kitchen, but I could have them whenever I was not in my house.   And, I could have chips ONLY if I bought an individual serving size.  (Ordering small)

 

I extended this rule to a few other personal favorites with food.  Cut to now, I can now bring chips and other indulgences into my kitchen and eat them with great measure and control.   This is a classic case of habit setting in and supporting my success.

 

Think, speak and feel Lovingly towards your body.

 

There is a whole neuro-physiological reason (which I don’t have space here to explain) why thinking, feeling and saying things like: “I hate my body”, “I can’t lose weight”, “I’ll always struggle with my weight”, “If I even look at a piece of cake I gain weight”, keeps you from the very body you desire.

 

A very very simple and effective habit to take here is to start appreciating and loving the very body you have at this moment.  Love it, appreciate it, honor it and speak kindly to it.

 

When you switch your energy and attitude toward the amazing body you have now, it will respond in kind.  Yes, yes it will.  This tip I struggled with at the start, but very quickly, once I started regarding my body with appreciation, acceptance and love, my food and movement choices and decisions followed.

 

You can do this!

 

Laura Burkey is a Master Certified Coach with 18 years of experience in the field of Interpersonal Communications and Success Psychology.  Through her coaching practice, Laura Burkey Coaching, she works with individuals and couples to replace outdated thinking with practices that strengthen and condition a person’s beliefs and thought patterns so that they can take consistently smarter, more efficient actions to create more success at work and at home. Laura offers private and group coaching, custom workshops, speaking, and couples communication coaching. For more information, visit www.lauraburkeycoaching.com

Laura

Laura Burkey is a Master Certified Coach with 18 years of experience in the field of Interpersonal Communications and Success Psychology. Through her coaching practice, Laura Burkey Coaching, she works with individuals and couples to replace outdated thinking with practices that strengthen and condition a person’s beliefs and thought patterns so that they can take consistently smarter, more efficient actions to create more success at work and at home. Laura offers private and group coaching, custom workshops, speaking, and couples communication coaching. For more information, visit www.lauraburkeycoaching.com

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