Easy Weight Loss: 30 Easy tips to Lose Weight without Food Restriction, Counting Calories or Exercise by Chatzinicolaou Fotis & Arvanitakis Anthony

Author:Chatzinicolaou, Fotis & Arvanitakis, Anthony [Chatzinicolaou, Fotis]
Language: eng
Format: epub, azw3
Publisher: Unknown
Published: 2014-06-29T16:00:00+00:00

#17 build strong nutritional habits

Losing weight can be a challenge but the real challenge is not regaining it. In order for this to happen and not to fall in the classic yo-yo dieting cycle you need to make sustainable changes. Using the advice given in this book will only be good if you apply it on a daily basis and create habits out of it. This means that you have to find which advice is practical for you individually, so that you can apply it in a long-term basis. If you feel that a few of the advices/tips in this e-book are not practical for your lifestyle, you can disregard them but try at least to be very disciplined with the rest.

The time required to apply a new habit varies but on it average takes somewhere between eighteen to sixty-six days. For example a study showed that adding a glass of water in the morning usually takes twenty days to get used two while adding some fruit in your lunch might take twice that time. Focus on applying a new habit for three weeks and you will see that after that the more you insist on this habit the less effort it requires. After a certain point it will become automatic. If you mess up one day out of those first three weeks do not worry, it happens to everyone. The researchers in the study mentioned above found that missing one opportunity to perform the behavior did not affect so much the habit formation in the long run.

Three tools that will help you a lot to build strong habits are awareness, alternatives and reminders. Let's see what do these three tools actually mean:

a) Awareness . It is important to be aware and study your bad habits.

You should create awareness when they occur and to try and uncover possible unconscious triggers that might cause these behaviors. For example overeating junk food or snacking without even being hungry might be a behavior connected to watching your favorite TV-series which brings us to the following tool.

b) Alternatives. The best way though to remove a bad eating habit for most people is replacing it.

Make a list of your worst eating habits and have an alternative solution for every one of them, either its one of our tips or something else you find more appropriate. Being prepared by having an alternative solution which you can instantly apply before you fall back into your old bad habits is a vital part of avoiding culprits.

For example a good way to deal with the previous problematic behavior we discussed (binge eating while watching your favorite TV show) could be the following:'' Schedule one of your day's main meal before the TV show. Once you are done also brush your teeth. Feeling satiated after the meal and brushing your teeth (more on this in tip #1 of the empirical tips) to inform your brain that you are not planning to eat any more for the following couple of hours will help you undoubtedly avoid the snacking urge you might get during this activity.

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