If you keep choosing cheese curls over biceps curls, your home could have a lot to do with it.
“Your habits are more tied to your environment than you know,” psychologist Jeremy Dean, the author of “Making Habits, Breaking Habits,” said.
Eat enough chips on the couch, for instance, and you’ll automatically associate couch time with chip time. Our routines are so influenced by environmental cues that research shows it’s easier to change our habits in a novel setting.
“We see major shifts in behavior when people move to a new house,” Dean said. But you don’t have to relocate to start anew; you just need to become aware of the subtle cues that say “cake!” and replace them with healthy alternatives.
“The typical person makes about 200 food-related decisions a day, but she believes she makes 25 to 30. And it’s those 175 that you’re not aware of that can push you to eat more,” Brian Wansink, the director of Cornell University’s Food and Brand Lab and the author of the upcoming book “Slim by Design,” said.
Here’s how to help your home help you get (or stay) slender.
Good news? Let’s hope!
Ever notice that when things are complicated, tedious, or generally not fun, the likelihood of quitting is higher? When it comes to diets and healthy eating, having to count calories is all of those things. Nobody feels like tracking, measuring or weighing every little thing they eat, but the good old law of thermodynamics (calories in vs calories out) is often hailed as the king of all weight loss rules.
I am a huge proponent of keeping things simple; finding something deeper and more meaningful than just “lose 10 lbs” or “fit back into my skinny jeans” to motivate you, and above all, injecting some enjoyment in to the process. These three things increase the likelihood that you follow through and see results drastically.
The three easy tricks I have for you today will eliminate the need to ever count calories again, yet still get you results. Whether you’re seeking fat loss, more energy, or to address any other diet-related disease or illness, try these tricks out for 30 days and prepare to be pleasantly surprised.
So here’s the basics of ReFit 42. It’s pretty simple, and that’s why it works. Let’s quickly break it down:
1. Goals/Planning – start off by setting small goals. Goals like “I will lose 1 pound/week”. Goals like “I will do a fast food fast – I will not eat any fast food in the next 42 days.”
To really allow Planning to get a foothold in your life, use an app like My Fitness Pal. You’ll be able to plan your meals as well as record what you ate. You can set your weight loss goals there and MFP will help you determine how many calories you should consume. I find this app to be incredibly helpful. You can use it on your smart phone, tablet, or PC. I’m sure there are other tools/apps out there. Research them. Ask friends what they have used. Using an app like MFP will make planning so much easier and keep you on track. Planning helps keep you from cheating.
2. Healthy Eating – fresh is best. Processed is your enemy. My doctor once told me to shop the exterior of the grocery store where all of the fresh food is located. The interior of the store is where boxed dinners are – boxes of danger! Read about the healthy benefits of eating fresh veggies and fruit. Check out the apps Flipboard and Zite. Both apps can be used to find great articles on healthy eating and recipes. Allrecipes.com is a great resource, too. More on this later.
3. Portion Control – guess what? You don’t need as much food as you may think! Portion control is KEY in losing weight. Drink a lot of water. Keep a water bottle at your desk at work. Keep it filled. Avoid soft drinks (especially the sugar-laced ones). When sitting down to a meal, load up on veggies and eat less meat and starchy foods.
4. Exercise – yes, you need to exercise. So do I. But you’re not needing to act like your training for the Hunger Games. If you haven’t exercised for years, you will have to take it slowly. Walk, ride your bike, swim. Don’t start by trying to run a 5 k.
By exercise, I don’t mean walking from your desk to the vending machine at work. Plan to exercise 4 times/week. Just move. Sweat. Breathe. You’ll feel great.
Over the next 6 weeks, I’ll be sharing more about each of these. I’ll share recipes that are easy to prepare and taste great. I’ll share articles I’ve come across that I think will help motivate you and educate you.
Tell a friend what you’re planning to do. Someone who will encourage you along your adventure.
This Fitness Foundation is simple. And it works…if you work it. Just move, change, determine.
You can do this. You have no limits. You can ReFit yourself. Take the next 42 days to prove it to yourself. Doing nothing will only result in no change.