Changing a few habits can lead to significant weight loss and reduced body fat. Start with the idea that a diet won’t work. Instead, aim to live a new lifestyle.
1. Veggie and Fruit Detox
Have a 4-day to 7-day vegetable and fruit detox to cleanse your system and your palate. Eat nine servings of vegetables and two servings of fruit during three meals and two snack times. Don’t drink coffee for at least three days. Instead, drink warm water with lemon in the morning and in the evening.
The detox will reduce your cravings for sweets and processed foods and it will give your liver a rest from the toxins that build up and need purifying.
2. Carry Veggies and Fruit in the Car
When you’re hungry and on the road, it’s tempting to stop at a fast food restaurant and snack off the dollar menu with a burger and a diet soda if you’re “watching” your weight.
Carry an insulated lunch bag filled with vegetables like cauliflower, green or red peppers, and sliced cucumbers.
Keep bottled water flavored with lemon, fresh mint, or sliced cucumbers close at hand. Store the bottle in an insulated bag or a shady spot in the car.
3. Drink Water
Drink about 64 ounces of water daily, about eight glasses. Drink one or two glasses upon waking. Water can be flavored with lemon slices, cucumber slices, and fresh mint.
4. Journal Meals and Emotions
Writing down what you eat at meals and snacks helps reveal a pattern. Writing down your emotions such as stress points can reduce your need for food to combat stress. You can also write down your exercises.
If you’re prone to eating at night when the house is quiet, then stop and drink a glass of warm lemon water and go to bed. Or if a temptation to eat gets you in the grip, take five minutes to exercise.
5. Get a Supportive Friend or Group
If eating habits that lead to weight gain are hard to break then enlist the help of a caring friend or form a supportive group. Having someone who will listen to you is like writing in a journal.
6. Set Realistic Goals
Losing a pound a week for the long-term is realistic. Losing an average of up to two pounds per day for the short-term is also realistic. An effective detox may help a person lose four pounds to five pounds in a week.
Write down your goal and read it each day. Also, write down a positive statement to eliminate negative self-talk.
7. Exercise for Minutes
Exercising for several minutes at different times during the day may help reduce both weight and body fat. In a week, combine low impact Pilates with high intensity workouts such as Beach Body Insanity. Walk briskly or run a few different times to round out an exercise plan.
Press your belly button back as far as you can while driving in traffic or sitting at a desk. This engages your “core.”
A checklist like this can evaluate progress and show where improvements can be made.