Congratulations: You have
officially survived the holiday season! Now it's time to get back on the wagon
and reach some major milestones in the New Year. Weight loss may be at the top
of your list of goals for 2013, as it is for many people. And whether you want
to lose 10 pounds or 100 pounds, you're going to have to make some changes to
your lifestyle habits.
The good news is that you
don't have to completely overhaul your life all at once. At LQ WELLNESS, I
believe that small changes can lead to BIG results—and the ever-growing number
of success stories from our members is proof of that! Millions of people
just like you have been in your shoes and have come out on the other side
happier, healthier and fitter than they could have ever imagined. And they've
learned some bits of wisdom along the way that you can now use to your
advantage along your own journey. Are you ready to lose your first 10 pounds of
2013? These helpful weight-loss tips from successful LQ WELLNESS will help you
do just that!
Take Baby Steps
When it comes to New Year's resolutions, people often set
multiple big goals to achieve simultaneously. It's great to be motivated, but
diving into a lot of change all at once is a recipe for burnout. Instead, start
with one habit, and once you've got a handle on it, move slowly onto the next.
Remember--slow and steady wins the race. Be consistent with gradually adding
more healthy habits, and you'll see results in no time!
Always Have a Plan (And
Back-Ups)
When you fail to plan, you're at the mercy of whatever
life throws your way--whether it is unhealthy snacks in the office vending
machine, or a traffic jam that prevents you from getting to your exercise class
on time. When it comes to eating right and getting in your fitness minutes,
always have a ''Plan A'' and a ''Plan B'' to ensure that you're never left
unprepared for life's little obstacles.
Measure
Everything
You might think you know how much you're eating, but very few of us
are perfect at estimating portions and that little extra bit of cereal, coffee
creamer, or salad dressing can add up fast. Invest in a set of measuring cups
and spoons and practice measuring out your portions at every possible
opportunity. Keep up this habit over time, even if you feel like you've become
a measuring pro. It's amazing how easy it is to forget what an appropriate
serving size looks like, especially when we're constantly faced with
larger-than-life portions at restaurants.
Drink
Water (And Lots of It!)
When it comes to weight loss, water is your secret weapon.
Drinking enough H2O will help keep you full, prevent fatigue and crush food
cravings. A lot of people struggle with getting the recommended 64 ounces of
water per day, but with enough practice, it's a habit that can become second
nature.
Flex
Your Motivation Muscle
Getting motivated is like
bathing—you have to do it daily! Motivation comes and goes, and if you let it
get too low, keeping to your healthy-living goals can seem like a daunting
task. Find something that motivates you and incorporate it into your daily
routine. Whether it's watching a video, reading an inspirational book,
journaling, or finding motivational quotes online, make sure you take some time
to replenish your motivation supply every day!
Work
on Your Relationship with Food
For many people, eating is an experience that is charged
with many conflicting emotions. Therefore, it's not enough to simply go through
the motions of eating healthier. You have to mentally change your perception of
what food means to you, too. Although it can be difficult, consciously
working to change your relationship with food is one of the best things you can
do for long-term weight-loss success. Of course, this is a skill that will take
a lot of practice. But simply taking time to focus on eating for fuel (rather
than emotional reasons) is a step in the right direction.
Take
Advantage of Tracking Tools
LQ WELLNESS’ Fitness and Nutrition Trackers offer more than just accountability—they also enable
you to see patterns in your exercise and eating habits over time.
Surround Yourself with
Goal Reminders
It's easy to let life get
in the way of your well-intentioned plans to eat right and exercise. But if you
surround yourself with constant reminders of your big-picture plan, it makes it
easier to stick to the healthy habits that will get you results. Vision boards
also serve as great daily reminders. To make one, cut out images and words from
magazines and newspapers that represent what your goal means to you. Paste the
cutouts on a large piece of poster board, and hang your board in a place where
you will see it every day. This small exercise can be surprisingly effective at
helping you stick to your goals when times get tough!
Keep a Food Photo
Journal
If you're a visual person,
taking pictures of your food before a meal is an easy way to get a clear
picture of how much you're eating. It's pretty difficult to be dishonest with
yourself about what you ate when you have the evidence in photo form. If you
feel strange taking pictures of your food in public, don't worry—all you need
to do is snap a discreet shot with your phone. Nobody will notice but you!
Be
Kind to Yourself Every Day
We can’t all be optimistic 100% of the time. But taking
the time to practice positive self-talk really does make the path to success a
little bit clearer, and can rekindle your motivation when you need a
pick-me-up. Find a quiet moment every day to reflect on how far you've come
already—and tell yourself that you deserve to live your best life.
Which of these 10 tips will you try this year? Do you have
any weight-loss secrets of your own to share? Please comment below or send me
your suggestions.
Healthy Tip For Thursday
Portion Distortion
Learn about appropriate
portion sizes. Many times
we are served portions that are 2 to 3 times more than what our bodies actually
need in a meal. An easy way to keep your portions under control is to
fill half of your 8-inch plate with vegetables (a tennis ball-sized portion), a
quarter with meat (looks like a deck of cards) and a quarter starch (the size
of a computer mouse).
Wishing you much health and wellness for 2013,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
Interested in Optimal Wellness? Take a look at products
available here
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“As I see it,
every day you do one of two things:
build health or
produce disease in yourself.”
~ Adelle Davis ~
Are you struggling
with excess weight that won't come off no matter what you try?
Do you wish you
could have more energy and less stress in your daily life?
Would you like to
take charge of your health so you can feel as good as you did when you were
younger?
Do you know what you
should be doing to feel and look better but would like someone to support you
and hold you accountable for making those changes?
I'm here to help!
Working together with you, I will create a personalized program that will help
you feel your best and reach your health goals. I'll support you every
step of the way to help you achieve lasting changes that will make you
healthier and happier.
Take the first
step and schedule a complimentary 1/2 hour health breakthrough session to find
out how an integrative approach to health can help you.
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