| Cheeky's 10 rules for weight loss, or how I lost 114lbs
10 Rules for becoming the new streamlined you.
1 - Remember that weight loss really is a challenge of your mind ie your beliefs in why you eat and what you eat. Always remain vigilant of when you are hungry, especially between meals and what mood you are currently in. If hungry for real between meals, sip on some skim milked warmed up. Sip slowly.. or eat a piece of fruit, low fat yoghurt, or similar. Whilst on your health regime, don't let anyone offer you naughty foods while saying "Oh it can't hurt this one time". Oh yes it can. If someone feels offended..then bad luck, it's YOUR body and your future. Leave these treats only for your day off. Plan ahead.. if you know there's a special event where naughty food will be offered, save your day off for this event. (see next point)
2 - Your body's metabolism will need a reboot (think of it like a computer that's constantly running). Have one day off your healthy eating per month. Eat what you like but the golden rule is NEVER to gorge yourself, only eat until you are satisfied..not full. Try not to have any of the naughty food left over. It's only for the one day. Enjoy yourself and know that the next day is 100% back to the regime.
3 - EXERCISE! MOVE! Over 40's need to do muscle bearing exercises as well as cardio. Join a gym with the extra money saved from not buying tim tams and chips. Talk to a trainer about getting an exercise routine happening. Group exercise can be fun as well as a way to make friends. Make sure you mix it up, ie change your exercise routine after a while to shock the muscles into working. Talk to an expert on what to do.
4 - Forgive yourself for being overweight in the first place. Never enter into a health regime with guilt or shame. Enter into it with joy, determination and excitement. Your overweight days are now going to be in the past, so look forward to the future! Guilt and shame are wasted emotions and will break you eventually if you let them consume you. Never lose weight for any other reason than YOURSELF. Losing it for others is just not going to work. Always envision yourself slimmer and wearing clothes you want to wear.
5 - Discard clothes as you reach milestones. Give them to charity .. If you keep them, it could be an excuse to one day refit into them. I love to opshop for clothes that I know I will fit into once more weight is lost. Store them away and try on when you know you've lost weight.
6 - Weigh yourself ONCE A MONTH on the same scales with either no clothes on or the same-ish clothes you had on last time (avoid weighing yourself prior to a period, always after). People who weigh themselves constantly can get disheartened when they see no change or even a gain. Remember our fluid levels are always changing. Monitor your weight loss by how your clothes fit you. Don't be obsessed with results.. it takes time and it took you a long time to gain it didn't it? Well it's going to take time to lose it as well. Be patient. Be kind to yourself. If you're building muscles with weight bearing exercises, remember this may result in no change on the scales BUT your body is changing and getting smaller. You can measure your vital statistics.. this will show that you have lost weight by the smaller numbers if your weight hasn't changed.. experiment with what works for you.
7 - Stock plenty of healthy foods in your fridge and learn how to make good marinades.. lean meats such as chicken breast, kangaroo, etc and lots of vegetables. Try to avoid white breads, pastas and rice.. go brown! Grow plenty of herbs such as mint and parsley.. use these copiously in your salads.
8 - If you love coffee and don't drink much of it, have it the way you like it pre health regime. This I find helps you enjoy your new 'diet' more as you're not switching to skim milk and no sugar (why change if you're only having 1 or 2 cups a day?) I still use full cream milk and sugar.. funnily enough I have cut down on the sugar in my coffee due to not wanting it so sweet anymore (ie I used to have 2 but now just one and a bit). If you do have a cup, drink plenty of water afterwards. Always keep water bottles with you..and in the fridge.
9 - Avoid artificial sweeteners. They're just not good for you. If you do crave a sweet drink, have diluted fruit juice.. restrict these though. Love water..it's your best friend and calorie free.
10 - ENJOY yourself. Look forward to each day and enjoy the food you eat. Stay focused and celebrate the results. When you reach a milestone, treat yourself to something nice that's not food.. say a nice pear of earrings, a piece of clothing or similar. Take care of your appearance, walk tall and hold the tummy in! Read point 4 again and again and again, especially if you have a whoopsy and eat something bad when you shouldn't have.
YOU KNOW YOU CAN DO IT.
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