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4. I want to add some exercise. I'll achieve this by doing some research at library or on Internet about what I might enjoy, then perhaps get a free pass to my closest gym, talk to friends, borrow exercise tapes. Consider hiking. Find exercises I can do in front of TV at first, or on floor in my bedroom when I first get up. Whatever works.
I'm willing to experiment until you find what works best. I don't care if other people see me getting started. I'll start slowly, then add more after first few weeks, when I'm ready.
Finally, close your eyes and imagine carrying out your plan. If you chose getting up an hour earlier, see yourself doing it. Does it fit? Are you a night person? If so, an early morning workout probably won't pan out -- stick to midday or evening workouts. Find what fits for you. Can you really see yourself doing what you've chosen, regularly? If not, adjust, find something you will do regularly. It's consistency that gets results.
STEP 5: Set Up Plan A And Determine What You Need To Get Started
1) I need a small notebook I can carry with me for keeping track of what and when I eat (only needed short-term to get an idea of what I'm eating now and where I might make small changes).
2) Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.
3) Visit library or order book online for using bodyweight for exercises. Pushups, crunches, etc., can be done without any extra equipment.
4) Buy healthy foods to have on hand such as fruits, cut up vegetables. Visit different grocery stores and markets to see what's there I hadn't noticed. Make dinner at least twice a week and freeze leftovers into ready-to-eat frozen meals.
5) Purchase or order supplements, protein powders, videos, etc., if I want them.
Putting It All Together
Start working your plan. Don't wait for next full-moon or some other arbitrary starting date. Just get started. The sooner you start, sooner you begin to see results.
If you use EFT (Emotional Freedom Technique), do it at least three times a day. It only takes a couple of minutes and you can do it while you do other things, so get it done. Check in with your list of behaviors you'd like to change, and then work on one issue each week or until it becomes a non-issue, then move to next.
You might start with frustration that things aren't happening fast enough, since this is a common early annoyance and one that drives many people right back to couch:
Example EFT statements:
"Even though I'm frustrated by all these instructions, I deeply and completely accept myself."
"Even though I don't want it to take so much effort, I deeply and completely accept myself"
"Even though I hate all this and just want to wake up skinny, I deeply and completely accept myself."
No matter what, if you are putting attention on this process, then you are making progress. It doesn't matter if you keep to your plan exactly. What does matter is that you make a plan at all.
If you make a small effort every day you'll find that some days will be better than others, and that's okay. It's easy to forget, and fall back into our usual patterns which is why keeping a notebook handy helps keep you on track. So does scheduling your workout time just like you would any appointment, and then keeping it.
The goal isn't to be perfect -- it's to take action.
You can use a grading system, such as one point for achieving each item on your list, and tallying points at end of week. You could also color in squares on calendar, so when you achieve what you planned, you color it in, but if you didn't achieve what you planned, you don't color it in, or different shades of color. That way you can see at a glance how often calendar is colored, how many squares are missing, etc. You can also see as months go by how you are improving.
If you exercise five days this month, then 10 next, and 20 after that, you're improving. You're getting fit, and weight will be coming off. Having a visual display of your progress can help keep you on track. Remember, expect to be human (less than perfect) and you won't be disappointed.
If you believe you must have a strict plan, that's okay, as long as you're aware that a slip from time-to-time is not end of it. Slips are nothing more than a learning experience, then you go ahead to see if you can prove me wrong. That would be great if you never slipped. Just no matter what, no matter if it's been a week since you did anything on your list, it does not matter; just pick up where you left off and start again. Slowly you'll falter less and succeed more.
The goal is to build strength and fitness into your daily life. Better to go about it slowly and achieve small successes than to jump in with all your heart and never come back for day two.
Small Changes Equal Big Results
There are 365 days in a year. If you achieved your goals on 200 of them this year wouldn't that be an improvement over last year? As you improve, your weight will fall. That's how it works. That's why people who achieve their best weight and maintain it have learned how to stay "on plan" more often than "off plan." Eventually you don't really think of it as a plan at all but just how you are. It becomes your new way of life.
Use these five steps to get started on a plan, right now. Start by getting a small notebook, then starting writing down th days of week, thinking about your schedule and how you'll make some changes to your routine. After all, it's your present routine that isn't working, so you must make some changes. Make them fit, and then you'll fit into those small jeans in no time.
Kathryn Martyn, Master NLP Practitioner, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of http://www.OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss. http://www.onemorebite-weightloss.com/getnews.html