| > | | | | of excess food. Put down your fork or spoon |
| Due to many years of unhealthy habits and food | | | | between bites. |
| choices, we find ourselves overweight or obese. | | | | 4. Have a sedentary mindset. Become aware for |
| Habits are hard to break but they can be broken. | | | | small ways to be active. Exercise is important yet |
| Replace the unhealthy habits that have made you | | | | being active is also a mindset. Look for ways |
| heavy with healthy habits. To help you lose weight | | | | throughout your day to be more active. Little things |
| and reach your weight loss goals, notice if any of | | | | can lead to a more active lifestyle and extra calories |
| these seven habits apply to you. Change your habit, | | | | burned along with a boost to your metabolism. Take |
| change your weight, change your life. | | | | breaks and go outside for a different perspective |
| There are commonalities of those of us that struggle | | | | and for some fresh air. Muscles were meant for |
| with weight. Due to many years of unhealthy habits | | | | movement rather than sitting at a desk all day. Take |
| and food choices, we have found ourselves | | | | the stairs instead of the escalator; park further away |
| overweight or obese. Habits are hard to break but | | | | rather than drive around for a closer space. People |
| they can be broken. Replace the unhealthy habits | | | | that lose weight and maintain it have a mindset to |
| that have made you heavy with healthy habits to | | | | move their body. |
| not only help you to lose weight but to keep it off | | | | 5. Don't exercise regularly. There's no way around it, |
| and maintain. I've probably lost 2,000 pounds in my | | | | exercise is a component to weight loss. Exercise |
| lifetime only to lose and regain plus a few bonus | | | | (such as walking) a few days a week along with |
| pounds from the diet. To help you to lose weight and | | | | resistance training is the key to weight loss. |
| reach your weight loss goals, notice if any of these | | | | Resistance training is important because it builds |
| habits are applicable to you. If so, change the habit, | | | | muscle. Muscle helps boosts your metabolism and |
| change your weight, change your life. | | | | burns more fat. Even walking around the room, |
| 1. Eating sweet, sugary treats regularly. If you can | | | | walking in place or lifting hand weights during |
| eat a bite of something you'd like to eat, great! | | | | commercials while you watch television can make a |
| However, if it is a trigger food to set you off on a | | | | difference. |
| day-long binge (or longer), it is best to avoid eating it | | | | 6. Eating as a recreational activity. Eating in response |
| in the first place. Be aware of your behavior and | | | | to true hunger is a physiologically and psychologically |
| know yourself. There are some food choices that I | | | | satisfying, nurturing experience. Many people eat out |
| just can't handle. Thanks to losing my weight and | | | | of food triggers, soothe emotions, or even provide |
| maintaining it for years, I'm now able to be more in | | | | an outlet for boredom. Eat because you are |
| control. My trigger foods have lost their power over | | | | physically hungry and not according to the clock or in |
| my ability to make healthy choices. | | | | response to your head. |
| 2. Eating the majority of meals in restaurants or fast | | | | 7. Skip meals. One of the ways to encourage a late |
| food. Restaurant portions are huge. Usually, a portion | | | | day binge is to skip meals. By skipping meals results in |
| in a restaurant is the equivalent to three or more | | | | larger meals and unhealthy food choices. Being overly |
| healthy portions. If you must eat out, ask for a to | | | | hungry triggers eating fast and overeating, along with |
| go box at the time that you order. When your meal | | | | poor food choices. Feed your body throughout the |
| comes, take your single portion and put the rest in | | | | day to avoid issues with insulin and blood sugar rise |
| the box. You'll save calories and money to eat it the | | | | and crash episodes. |
| following day. Fast food is void of nutrition but | | | | Habits are created and habits can be broken. Identify |
| packed with calories, fat, and carbohydrates. Fast | | | | the habits that promote overeating and unhealthy |
| food may be fast but it is far from healthy. The | | | | food choices. Become aware of how many habits |
| additional time you spent in preparing something | | | | don't serve you well and assist you in losing weight. |
| healthy for you is minimal compared to the additional | | | | After you're aware, it's time to take action. Take the |
| time spent trying to lose the weight from fast food. | | | | heavy habits and exchange them for healthy habits. |
| 3. Faster causes fatter. Slow it down. It takes 20 | | | | Before you know it, your new healthy habits will be |
| minutes for the message to travel from your | | | | such a natural part of who you are and what you do |
| stomach to your brain that you're satisfied. Yes, it | | | | with your diet and activity per day. If you're tired of |
| take 20 minutes for your brain to essentially catch up | | | | being heavy, ditch the habits that make you heavy. |
| to your stomach's "I'm full" cues. Eat slower to allow | | | | Healthy habits are the way to reaching your weight |
| sufficient time for your stomach to communicate | | | | loss goal. |
| with your brain. In 20 minutes, you can consume a lot | | | | |