Weight loss Archives - Page 3 of 6

Plan v Wish List v Idea

Posted on January 3, 2023

So you think you have a plan for 2023. What you probably have is a wish list, or simply an idea.

An idea has no emotion and little, if any, detail. It’s more of a statement. Lose 42 pounds. Get a new job. Land people on Mars.

You can then personalise it and add some emotion like excitement, concern, giddiness, fear or trepidation. As the idea moves from an abstract thought to something that may be part of your future, you begin to internalise it and different emotions will start to bubble up to the surface. For example, I would like to lose 42 pounds, get a new job and be part of the team that lands people on Mars.

To improve your chances of success though, you are best to write these ideas down. Make them personal with “I am” type statements and then add some clear, detailed steps and milestones that you’ll need to go through to reach your desired goal.

Making a plan requires more commitment and detail. It takes a bit of time to make. If you don’t have the will to commit to making the plan, it’s unlikely you’ll have the will to overcome the challenges that you’ll find on the path you have chosen to take.

If you do commit, you’ll need dates and times that you’ll actively progress your plan. You can add milestones too. You’ll also need a system to review your progress, including daily tracking of key activities and metrics. Without tracking against a plan, you are likely to drift and then give up.

But that needn’t be your story. Be the top 5% of people. Use your discipline. Feel how good it will be to have reached your goal. Hold that thought.

Now go turn your 2023 ideas into wishes and then make a plan around the most important ones.

Tag me in so we can celebrate together!!!

Action Financial Goals, Results & New Thinking Gratitude Health & Fitness Progress Reframe your thoughts Think About It Weight loss

An Amazing 2023! ?

Posted on December 28, 2022

What would an amazing 2023 look like for you? Would you get a raise, change jobs, land a key account or retire? How good would your relationships be? How would you know or measure that? Which skill or habit would you acquire or improve?

What about your health and fitness? Will this be the priority it should be? What does the best you actually look like? Where will you be on the wealth scale? Could you be a little wealthier at the end of the 12 months? How much wealthier could you be?

And what one thing are you going to do just for you?

I hope you wrote all this down. You’ll need to refer back to it all every week, at least.

This is how you have an amazing 2023 – you design it. Then execute.

Action Progress Reframe your thoughts Time Weight loss

Track Your Progress

Posted on December 4, 2022

This one habit will help you achieve a lot more than you can imagine. If you are trying to make progress hourly, then track this on an hourly basis. When you are trying to make weekly progress, track weekly.

Decide on your specific metrics, write them down and then write down each tracking data point. Yes, it’s easy to do in your head. But it’s not nearly as effective.

If you are serious about winning and achieving, write down your precise metrics and time intervals. Then track the metrics precisely and consistently. Writing it down may seem like a bother, but it is this little tiny sacrifice in your day that will make all the difference.

Action Health & Fitness Weight Weight loss

Eat Less

Posted on June 15, 2022

Stop before you are full. Don’t snack. Or if you do, take 2-6 of the item and return the pack to the fridge or cupboard. Then, only eat what you took and walk away.

Drink a glass of water when you get out of bed. Have another one every time you go to have a snack or a meal.

Commit and stand tall and be proud of yourself for sticking to your plan each hour.

Move more too!

Action Gratitude Health & Fitness Observe Reframe your thoughts Weight Weight loss

Your Health Matters

Posted on June 6, 2022

Don’t leave it to chance. Don’t be lazy with it. Be in your best shape. Eat the best, nutritious, natural food that you can.

It’s your one body for life. Treat it that way.

Eat better. Eat less. Walk more. Lift some lite weights, or cans of soup, for just 5 minutes per day. Make your body glow.

You’ll miss what you had if you don’t spend 10 minutes per day on upkeep. So easy to make it a habit. So easy not to as well. What type of person are you? Maintainer of your amazing body? Or the, ‘Who cares’, type?

Notice how this philosophy permeates the rest of your life. Be brutally honest with yourself – is this what you actually, truly want and would wish for, if a genie granted you three wishes?

Health & Fitness Reframe your thoughts Weight Weight loss

Water Sandwich

Posted on June 1, 2022

This is a great tactic to help you lose weight or maintain a certain weight range. I call it the water sandwich.

A key element to weight management and overall health and fitness is to drink a couple of litres of water each day. But this can be difficult, especially for people not used to drinking that much water each day. They often forget or put it off, especially if they don’t enjoy the taste.

However, we often enjoy a little too much of our favourite foods. So the water sandwich idea to minimise food intake and maximise water intake is as follows:

Take the item that you are craving, or want in the moment, and have just a small bite. This gets you interested in having more and has the benefit of getting the food taste in your mouth.

Then drink a glass or pint of water. If you do it quickly, you’ll still have the idea of the taste of your preferred food in your mouth or mind. This helps you get a large amount of water on board.

Finally, take another small bite of your preferred food and walk away. Now you feel full from all of the water and you walk away with the taste of your preferred food on your tastebuds. Yet, you’re so full from the pint of water, you couldn’t imagine having any more of the food at the moment.

There you have it. The water sandwich is an excellent tool to use to increase water intake and reduce food consumption while still getting the nice taste of certain foods. Try it.

Health & Fitness Observe Progress Reframe your thoughts Weight loss

Then What?

Posted on May 17, 2022

These two words can dramatically improve your life. Why? Because most people have trained themselves in short term, one-step thinking. People often do better, in the long term, if they incorporate more ‘several-step’ thinking into their life.

Simply by asking, ‘Then what?’, more often, you will train your brain to consider outcomes beyond the immediate and into the longer term.

This can help in all sorts of areas of your life. Weight loss is one. If I eat this delicious cake, then what? I will need to work out more tomorrow. And it will take more time. Then what? Then I’ll be late for work. So with just a couple of ‘then what’s’, we see undesirable outcomes because of our initial behaviour.

This can be applied to house purchases, holiday planning and career path considerations, to name a few things.

Action Health & Fitness Reframe your thoughts Time Weight Weight loss

Set Up Your Life To Win

Posted on April 21, 2022

What one thing could you do differently, starting today, that could make a nice difference in your life?

What could you eliminate from your day? Or what could you adjust to make the outcome you want more likely?

Don’t buy sugary or salty snacks or treats and keep them in the house. Keep cherry tomatoes and hummus instead. When you think you are hungry, pour a cool glass of water. Set your morning wake up bell to 15 minutes earlier and then get up and do 30 push ups and sit ups.

Get things ready now or in the evening before bed so it is easier to make the changes happen tomorrow.

Each time you set up your environment to win, your future self smiles and remembers how clever you are. That’s a nice feeling.

Action Health & Fitness Reframe your thoughts Weight Weight loss

Just Add Water

Posted on April 18, 2022

It’s amazing how water can fix so many things. Dehydration, which can cause sluggishness or loss of focus, can be fixed with a few glasses of water.

Have a glass of water a little before bed and have a full glass when you wake up. These are easy times to remember and great habits to instil.

A few more glasses of water throughout the day and you’ll feel fresher, more awake, energised and focused.

Keep the water flowing. You’ll feel better for it.

Health & Fitness Observe Reframe your thoughts Weight Weight loss

Taste Or Waist?

Posted on March 20, 2022

Do you prefer to satisfy your taste or manage your waist? What’s more important to you? If I look, I will be able to see which you prefer.

There may not be a right or wrong. However, if you want one but focus on the other, happiness will elude you.

If you let yourself drift along, it will be harder for you. Being determined, committed and following through will give you a feeling of having a super power. You will love it!

Think of sugar as poison. Eating poison, or items with poison in them, would be terrible for you. Stop thinking sugary items are a treat. They are more of a threat to your health.

Focus on your waist but allow moments of taste to be fully enjoyed. Enjoy and even savour the taste of all food and drink you consume. Linger on it. Enjoy!