We’re creatures of habit. Chances are that you have a daily schedule that is within minutes of being the same every single day. The same wake-up time, meals, relaxation, computer, even sitting in the same place to do it all. Well now you need to add another scheduled time. Schedule a specific time to walk every day. Morning, noon, after dinner, whatever will work for you. Morning is most likely the best because you can adjust your existing schedule for it easier. You also will be less likely to skip it because you are tired, too busy, or just lazy.
Start by walking the neighborhood route I suggested yesterday. Walk that same route every day at the same time, every day for a week. Then alternate with another route for a week. Then the magic happens. Studies show that doing something for 14 days will imprint the action on your brain. You will then do it as your routine and actually miss it if you change it. You will also begin to get a lot of satisfaction out of your dedicated success.
Beginning today, start every day on the right foot.
TODAY: SCHEDULE YOUR WALKING TIME AND WALK THE NEIGHBORHOOD
I know, you’re thinking now that you wish you had that problem. But it really isn’t the way to turn your weight around. If you try to change things too fast, odds are that you will get discouraged and give up. If you just stop eating all together your metabolism will slow down and when you eat (and you WILL eat) the weight comes right back. Let’s get real about how you got this way. You’ve been eating too much, exercising too little (or not at all) and your mind is telling you that you like the sweets, snacks and the couch. But you have to start changing that NOW.
Don’t start feeling guilty about eating. You’ll just eat to console yourself. You simply have some adjusting to do, and I don’t mean letting your belt out another notch. You need a mental adjustment. You CAN get to a healthy weight. You have to believe that you can. But understand that it won’t happen because of a fad diet. It takes a mental commitment to eat good food in smaller portions and get exercise. It’s the only way to win the battle of weight loss.
TODAY: WALK AROUND PART OF YOUR NEIGHBORHOOD. MAKE THAT ONE OF SEVERAL REGULAR WALKING ROUTES TO REPEAT.
It’s that easy. A great desert with very few calories and no carbs. Top it with real whipped cream (no sugar added) and you’ve maintained the low carb diet and given yourself a nearly decadent treat. Diet success is spelled J-E-L-L-O
TODAY: HEAD TO A PARK AND DOUBLE YOUR WALKING DISTANCE.
Don’t think of it as HAVING to exercise. Instead, focus on how you WANT to exercise so you can feel great. That’s because you will. You will sleep better, have more energy, a clearer mind and even a better sex life. Physical activity is good for you whether you are trying to lose weight or not. Keep it positive and you’ll end up looking positively great!
TODAY: THINK OF HOW GOOD YOU’RE BEING TO YOURSELF WHEN YOU EXERCISE.
There is a difference between being hungry and having a craving. There is actually a book by Michelle May, MD, titled Am I Hungry? She says “Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it” . When you’re done eating, you should feel better — not stuffed, bloated, or tired. Though you may not think it is this size, “Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.
That’s an easy way to measure portion sizes and punch up your diet success.
Remember, you might sometimes confuse thirst with hunger. You can end up eating when a glass of water is really what you need.
TODAY: DO SIT-UPS AND PUSH-UPS IN ADDITION TO WALKING
I saw a report today from a university study in Ontario that a half hour of bicycling had tha same effect as an hour and a half of moderate pedaling by simply doing 30 second “power bursts” followed by 4 minutes of slow pace cycling. It seems the same might work for other aerobic exercise like walking. Sounds like a great way to get more for less.
TODAY: TRY A POWER BURST WHEN YOU EXERCISE.
Call them garbanzo beans, chic peas, or spanish beans but call them part of your diet. They’s really good for you in a number of ways. They are loaded with protein, fiber and polyunsaturated fatty acids. All those things are good for your diet and heart. A surprising bonus is that they actually lower your total cholesterol and (bad) LDL while raising your HDL (good) levels. Eating about 25 ounces per week for 12 weeks is all you need to make this magic happen. That’s not all though. Insulin levels also improved and participants in the study actually lost weight without diet OR exercise. (Imagine how great you’ll do!)
Toss some whole beans on your salads. Puree them with some seasoning and olive oil to make hummus. Add them to three-bean salad. I like them with shredded cheese and a sweet and sour dressing (Splenda NOT sugar) They’re tasty, inexpensive. and filling.
TODAY: ADD GARBANZOS TO YOUR MENU.
We’re creatures of habit. Chances are that you have a daily schedule that is within minutes of being the same every single day. The same wake-up time, meals, relaxation, computer, even sitting in the same place to do it all. Well now you need to add another scheduled time. Schedule a specific time to walk every day. Morning, noon, after dinner, whatever will work for you. Morning is most likely the best because you can adjust your existing schedule for it easier. You also will be less likely to skip it because you are tired, too busy, or just lazy.
Daily Nag, Exercise | Diet Nag | 
June 30, 2009 6:35 am | 
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