5-Steps Permanent Weight Loss Program

Written by Kathryn Martyn, M.NLP

The last time you went on vacation did you plan where you'd go, where you'd stay, how longrepparttar trip would last, what you might do when there? Most of us follow a plan every day, even on days we dorepparttar 131398 same thing as always, we still have a basic structure to our day. Why then do we attempt to lose weight without making a similar plan? How are we supposed to make progress if we simply hope forrepparttar 131399 best and then go facerepparttar 131400 world? It's no wonder we forget our resolve to eat better by 10 AM.

It's far easier to reach your destination with a map; therefore, here is your roadmap to permament weight loss. Follow these five steps, every day for one week. Atrepparttar 131401 end ofrepparttar 131402 week (say Sunday evening) take stock. How hasrepparttar 131403 week gone? Did you follow through? Did you make a plan and then follow your plan?

Make adjustments where necessary. That'srepparttar 131404 whole point. When you discover a plan that really is workable, you'll be much more likely to work toward following through until that new plan becomes your new habit.

Each week decide if you'd like to followrepparttar 131405 steps for another week. It takes some discipline to follow-through, but anything worthwhile takes effort. Evenrepparttar 131406 lottery requires buying a ticket.

STEP 1: State What You Want to Achieve inrepparttar 131407 Next Month

"I want to lose 50 pounds."

Is that achievable inrepparttar 131408 next month? If not, break it down into smaller mini-goals. "I want to lose 5 pounds this month."

What other ways can you describe what you want? Try using other senses such as what you'll see, what you might hear (compliments, etc.) and what you will feel:

"I want to step onrepparttar 131409 scale and see (a certain number) of pounds (remember keep it reasonable for something you can achieve in one month).

"I want to feel my pants getting looser."

"I want to see myself inrepparttar 131410 mirror wearing last year's bathing suit and it fits."

"I want other people to notice my clothes are getting too big for me."

"I want to easily bend over and touch my toes."

"I want to get up from a seated position, easily and gracefully."

Those are positive goals. Focus on what you want. How you want to feel, what you want to experience. Imagine hearing these things, feeling these things. Does it "feel" right? Are there any issues that pop up regarding what you are imagining? If so, you'll be able to refine your goals as you progress.

STEP 2: Make A Plan

Get out your weekly calendar and start with eating less (portion control), eating more (healthier foods), or eating differently in some way. Obviously, you're going to need to make some changes but that doesn't mean you have to findrepparttar 131411 latest fad diet to follow. Absolutelyrepparttar 131412 best thing is to look at how you eat now and see where you might make some changes.

Do you eat pizza every Friday night? What if you ate it only three Fridays a month? What if you stopped at one slice less than usual? I've noticed that Friday nights I can easily eat four slices yet Saturday leftovers one slice seems to be plenty. What's different is that Saturdays don't haverepparttar 131413 "indulgence" atmosphere that I associate with Friday nights. Have you noticed anything similar in your eating habits?

Do you mindlessly snack out ofrepparttar 131414 bag of chips until they're all gone? Start to use some portion control. Take a small bowlful to your chair instead ofrepparttar 131415 whole bag. Decide in advance how many bowls you'll eat, and stick to your plan. Be reasonable. If you know it's going to take three bowls full of chips, fine. It's still probably less than eatingrepparttar 131416 whole bag, and later you can cut it back to two. One day you'll find a handful or two is plenty.

Gradually cutting back on quantity, gradually introducing other ideas such as an apple here and there, modifying what you prefer to eat is a far better approach than eliminating all your favorites. The former is a way to develop an eating style that works for you and that you can live with. The latter (fad diet approach) is fine for short-term weight loss but that weight inevidebly comes back simply because you'll eventually go back torepparttar 131417 eating style you prefer.

STEP 3: Consider Exercise

Adding regular exercise helps more than anything else becauserepparttar 131418 more active you becomerepparttar 131419 more calories you burn, and if you build muscle,repparttar 131420 more calories you'll burn at rest. What, when, how often? Do you need equipment, books, tapes or can you just get started and gatherrepparttar 131421 other ingredients as you go?

Write it all out. Your plan should include which days ofrepparttar 131422 week and at what time. Don't makerepparttar 131423 mistake of trying to decide you'll exercise every day. You're not likely to stick to a plan that doesn't have build-in off days. Make it easy at first. You can always add more later.

Hate to exercise? Think outsiderepparttar 131424 box. Exercise does not have to mean getting sweaty torepparttar 131425 oldies. It can be gardening, bike riding, it can be enjoying nature. Anything where you're up and doing something other than sitting watching TV, unless of course you're using DDR (Dance, Dance, Revolution) orrepparttar 131426 new Yourself!Fitness program for X-box, PC and PlayStation. Dance, play, go fishing. Whatever floats your boat but get out and get busy.

STEP 4: Decide Whether Your Plan Is Workable For You

Take a look at your plan and decide whether it's possible. If not, make changes until it is.

Start by listing each individually what you want to achieve, and then answeringrepparttar 131427 question of how you will achieve it?

1. I want to eat less quantity. I'd achieve it by having half or three-quarters ofrepparttar 131428 amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in my mouth.

2. I want to eat more, healthier foods. I'll achieve this by adding more fruits and vegetables for snacks, so when I'm hungry, or think I'm hungry, I'll have an apple or some carrots. This hasrepparttar 131429 added benefit of more nutrition.

3. I want to eat in a different manner. I'd achieve this by pay more attention while eating. Turn off distractions. Think of each bite as a separate event. Write down what I'm tasting and see what I notice now that I never noticed before? Different smells, sights, textures, and subtle tastes. I'll make an effort to really chew each bite at least 10 times.

Eating a Clean Diet for Permanent Weight Loss

Written by Kathryn Martyn, M.NLP

If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gainingrepparttar ability to maintain your new shape afterrepparttar 131396 weight has been lost. The Clean Diet isrepparttar 131397 answer.

What isrepparttar 131398 Clean Diet?

The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are ofrepparttar 131399 same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or sufferrepparttar 131400 consequences. The way I eat is sometimes calledrepparttar 131401 non-dieting approach because I don't diet, but I do pay attention. That's whatrepparttar 131402 Clean Diet means: paying attention to what you're eating.

What Can I Eat on The Clean Diet?

Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that'srepparttar 131403 point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).

Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to breakrepparttar 131404 diet bank, is it? Eat allrepparttar 131405 fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.

Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to getrepparttar 131406 nutrients. Learnrepparttar 131407 difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four timesrepparttar 131408 fresh grapes to equalrepparttar 131409 dried.

Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.

Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Droprepparttar 131410 habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers andrepparttar 131411 like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body.

Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat onrepparttar 131412 package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used torepparttar 131413 light and fluffy white bread.

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