Whether you have 10 lbs to lose or 75 lbs to lose, the single most important tool you have to get you to the finish line is your brain. You must create a plan, and then execute it, and then modify it as you hit bumps in the road and learn from them.Your weight loss mindset is the most important thing you can cultivate. If you spend the proper time here, the rest of your plan will be much easier!
A weight loss mindset includes:
- Eliminating the word try. There is only "do"
- Visualizing yourself at your goal weight
- Continually rewarding your at home weight loss efforts
- Learning from your mistakes (and there will be mistakes!)
- Focusing on what you are doing right
- Being good to yourself
- Learning new habits and new thoughts to support you
If you feel that you need help with the mindset portion of weight loss, I'd encourage you to read about hypnosis for weight loss. Listening to a hypnosis tape once a day can gradually help your brain think and believe in your success, and that belief is critical! Without it, you may sabotage yourself unknowingly and never reach your goal.
If you've gained and lost weight repeatedly, definitely go read that information! 🙂
Now let's talk briefly about the food we eat.Our American diet is making us overweight and sick, and is costing us billions of dollars annually. We have become scared to eat real food and we rely on artificial sweeteners, fake fats, and chemicals to nourish us. I really encourage you to learn how to eat again, and a great book for that is Eat to Live by Joel Fuhrman, M.D. This book cuts the hype and gets you back to whole foods, with a plan to eat forever.
Let's Get Started! At Home Weight Loss TipsOK, wait a minute. Actually, before you get started...
Go into your refrigerator and pantry and get rid of any food that is in a box or a can, or anything that has artificial sweeteners. You don't need to throw it away (I'm not an advocate of throwing away spent money!)... you can just package it up for now, or give it to a charity or food bank. Heck, give it to your neighbor to hold onto for you if you want!
Just get it out of YOUR house.
This step is crucial. If the foods that are keeping you fat are in the house, it's much easier to give into temptation. If they're not, you either have to go the store or go out of your way to eat it.
I can't tell you how many times I've wanted to eat an entire canister of Pringles but couldn't because they weren't in the house. Yay me!
As a side note, I want you to know I'm a real person... however, I eat healthier than most people normally. My sister in law says my normal food is what she eats on a diet. I eat a ton of fruit and veggies, and if I lived alone I could easily be a vegetarian. BUT, I like the occasional processed food, too. I don't eat them, mostly because I know how horrible they are for me, but that doesn't mean I don't WANT them. Cheetohs and Pringles are a weakness. I eat them about once every 6 months. And since I don't keep them in my house, it is a conscious decision to go out and buy and then eat them. And I NEVER have any guilt when I do. Do you see how having the proper mindset can make or break you?
Once your refrigerator is cleaned out, it's time to restock it. And here is the single biggest tip I can give you, that will make the most difference in how you eat.
Shop only the perimeter of your grocery store.
Don't even go into the middle aisles. Everything there is fattening and bad for you. All the healthy food you need is on the outside perimeter of the store.
Before you go shopping you are going to make a list. I want you to sit down and figure out what you are going to eat for three days. Then, make a list with only those items on it, and go shopping.
Here are your healthy options for meals:
- Fresh fruit
- Eggs (hard boiled, poached, or pan fried with a touch of olive oil)
- Whole grain toast (5 grams of fiber per slice)
- 1 Tablespoon of peanut butter, almond butter, or cashew butter
- A high fiber, high protein cereal like Kashi Go Lean or Kashi Go Lean Crunch with Almond milk or Soy milk
Most days, I eat only fruit until lunchtime and drink one serving freshly made juice (see this information on juicing for weight loss if you want to kick-start your body). If I've worked out already, my breakfast will be one whole egg and one egg white, poached in the microwave with a piece of toast and almond butter, and fruit. If I haven't worked out but I'm hungry, I'll have the Kashi for breakfast with soy milk and fruit.
You can mix and match what you eat, depending on your hunger and energy levels.
The goal here is to give yourself enough fuel to keep your metabolism going at a high level, but not so much that you're sluggish for the morning.
"What if I don't eat breakfast now?" you might be asking.
Then just eat a little piece of fruit. It's really all you need. Unless you work on a farm or have a hard labor job, you don't need much to eat for breakfast.
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