7 Tips to Implement in 7 Days to "Help" with your weight lost
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7 Tips to Implement in 7 Days to "Help" with your weight lost

Boost your chances for lasting success in just one week with these sensible tips
 Angie Makris, PhD, RD



Sunday: Plan your meals for the week


Eating can become just as disorganized and chaotic as any other activity that isn't thought out ahead of time. Planning establishes structure, which can help you stay within a calorie budget, reduce daily decision-making, and prevent overeating. Carve out some time today to think through a plan for the week. Start with a few basic foods to eat each day and add others to diversify your meals. Make a grocery list as you go.Also consider your schedule. Before the start of a busy week, prepare more than one serving of food so you can enjoy the leftovers across the week. The following recipes are all designed to be made on Sunday, with quick recipes for the leftovers for the rest of the week:

Monday: Manage your time wisely
·   Delegate activities (e.g., have your spouse or kids take on chores to give you time to exercise)
·    Delegate activities (e.g., have your spouse or kids take on chores to give you time to exercise)
·    Make a realistic to-do list (do the most important things first and delegate less important activities to others)
·   Streamline activities (e.g., making a grocery list and only purchase the items on it to limit wasting time wandering the aisles)

Tuesday: Follow an eating schedule
Who hasn't skipped a meal or two in the hopes of speeding up weight loss? Yeah, you shouldn't do that. Your body needs a regular supply of nutrients to run properly. Allowing large periods of time to pass before fueling yourself up can lead to undesirable physical symptoms, such as headache, lethargy, intense hunger, and overeating. And as any hungry grocery shopper has learned the hard way, it's considerably more difficult to make healthy choices when you're starving (hitting up the bakery section seems like such a good idea when you're famished). Try not to go longer than 4 hours between eating, and keep these 17 snacks that power up weight loss on hand. 

Wednesday: Limit eating to only the kitchen or dining room


Think of it like this: What words come to mind when you picture a movie theater? Popcorn? That's because you've linked the movie theater with eating popcorn. Eating to satisfy hunger is an appropriate reason to eat, while eating just because you're in a movie theater (or a room in your house) is not. These habits can seriously derail your weight loss efforts.



Thursday: Do nothing else while eating





Multi tasking has a stellar reputation in the office, but when it comes to eating, it's just not smart. When you eat while doing other things—like driving or playing Words With Friends—you're less likely to notice how much you're eating or how full you're feeling, because your attention is divided. So work on being single-minded about your food; even if it feels strange at first, try doing nothing else while eating. The purpose is to increase your consciousness about what and how much you eat. (Try these http://www.fake.com.)


Friday: Get support
Don't go it alone when it comes to weight loss—unless you want to make things harder on yourself. Research shows that changing and maintaining healthy behaviors is made easier with support from others. Most friends and family members want to be supportive of your weight loss efforts, but may be unsure how to help you, so help them help you. Be specific about the support you need. Rather than saying, "Help me eat healthier and exercise more," say, "Could you go for a 20-minute walk with me after dinner on Mondays and Wednesdays," or "It would be great if you could offer me a small bowl of popcorn rather than a bowl of ice cream as an evening snack."











Saturday: Take back control of your thoughts
Just as locations can trigger your desire to eat, thoughts can also set off inappropriate eating. If you eat a chocolate chip cookie every time you see a commercial with cookies in it, you may begin to crave cookies and feel that you MUST have some each time you happen to think about them. Time to break the link between your thoughts and eating. Instead of heading directly to the pantry, distract yourself by doing something else immediately after you have the thought, particularly an activity that keeps your hands or mouth busy, like taking up knitting, calling a friend, or painting your nails.
 







We hope these tips helps ? Feel Free to comment below!



2 Comments to 7 Tips to Implement in 7 Days to "Help" with your weight lost:

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dsgg6g on Thursday, August 17, 2017 2:17 PM
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write myassignment on Friday, August 18, 2017 3:03 AM
The 7 tips to implement in 7 days to help with your weight boost your chances for the lasting success. This divadavidsonsdressingroom blog has been giving us about planning establishes activity ahead of time.
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