Habits vs. Expectations

Do you know the main reason why people fail to lose weight? Their habits are not equal to their expectations. They expect to lose 10 pounds in a month, but don't change their current habits that led them to getting 10+ pounds overweight. 

First you need to know which habits you need to change and then determine if you are willing to change those habits. If you aren't willing to change that is fine, but don't expect to reach your goal. Be happy where you currently are and realize that you chose not to change. 

Let's look at some habits you could change that will help you lose up to 10 pounds over the next 30 days

1. Exercise- lack of movement is the main reason most people tend to gain weight. By just getting in some regular exercise such as resistance training you will begin to burn more calories each day. 

2. Eat Less Food Not Less Calories- many people eat very large portions of food, by just cutting back the size of each portion you eat you will reduce the amount of calories you eat each day

3. Drink Water- by eliminating calorie containing beverages (e.g. juices, sodas, alcohol and sports drinks) from your diet you will save yourself a lot of calories. Think about this: if you drink two 20 oz. sodas each day that is roughly 600 calories, if this was a the only change you made you would save yourself 4200 calories a week and since a pound of fat contains 3500 calories that would result in over one pound of fat lost each week. Not too bad huh, also keep in mind that for every 2 alcoholic drinks you consume your body will stop burning fat for the next 24-36 hours 

4.Eat Less Processed Food- if it comes in a box it should not go in your body. Instead eat more whole fruits and vegetables, lean meats, and opt for whole grain bread or sprouted grain breads.  

5. Keep a Journal- keep a journal of everything you eat. It doesn't have to be extremely detailed, but rather just a list of what you ate, approximately how much and when. This just helps to keep you honest and on track. 

6. Track your progress- once you have determined that you want to change a habit you need to track your progress and hold yourself accountable. A very simple way of doing this is to place an "X" on the calendar for each day you maintained your new habit. The goal is create as long of a string of "X's" as possible 


Did you find a habit above that you could change that would help to put you on the path to losing that first 10 lbs? If so start today, if not think of a habit that has been holding you back from achieving your goal and begin to change it. It's your habits that got you were you currently are if you don't like where you are at then change your habits. But, remember you are the only one who can decide if you will change.





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