Place these strategies on your refrigerator.  Memorize them so that they become second nature.  As a coach, I begin with this now infamous strategies list:do’s and don’ts of the plan.

You must take this process seriously and be willing to do things that are not well-liked or comfortable. As a matter of fact, most of the strategies take you out of your comfort zone, but this step is necessary because the weight-loss program is going to be uncomfortable and take you out of your comfort zone from the very beginning. By making the effort to follow the strategies demonstrates commitment to this weight-loss plan.

  1. Thou shall not eat out. This rule is first on the list because it is the most essential as it sets the stage for your lifestyle change. Furthermore, I am trying to change your dependence on restaurants when you need to eat or feed your family. It allows you to view yourself as the source of the meal, not your local restaurant. You must eat at home. Furthermore, it is the quickest way to cut calories. Most fast foods and restaurant meals are extremely high in calories. Some meals could be upwards of 3,500 calories. Lastly, this practice will allow you to save money. All the money that would be spent on eating out in the past can now be used to purchase healthy fresh foods. Keep in mind this need not be for eternity. It is designed to give you a jump start on your journey. It should be between you and your trainer or coach how long you should refrain from eating out. If you are going at this alone I recommend denying yourself of eating out for 30 days. That is how long it takes to make a dent into a behavioral change. It is okay to break the rule for a special occasion such as; birthday, anniversary, Thanksgiving, or Christmas, but not for every special occasion. Be selective. A prior chapter in the book gave suggestions on how to eat out wisely; before eating out, revisit Chapter 12.
  2. Do not eat after 8 p.m. A pitfall that many people have is grazing until they go to bed. By providing a cut off time, you stop consuming additional calories, thus allowing your body an opportunity to do its` job, and your body can begin digesting its foods while you are still awake.
  3. Drink at least 64 ounces of water daily. Eight 8-ounce glasses of water is the traditional amount of water required to sustain a healthy body, but some experts believe our body needs more water. The other school of thought is the following formula: divide your current body weight by two. The result is the number of ounces of water to drink daily. So if you weigh 180 pounds, you would drink 90 ounces of water. Don’t turn to water substitutes with colors, flavors and vitamins. Drink plain, pure water.
  4. Eat breakfast every day. One common mistake people make time and time again is skipping breakfast. When you were a kid, one of the first things you learned is breakfast is the most important meal of the day. Your body has been fasting all night long and we put it in a position to continue fasting throughout most of the day. In order for your metabolism to begin burning calories, you must feed it calories. So, when you eat breakfast, it wakes the metabolism machine up and it begins working for you. If you do not feed yourself, you will not burn calories. Also, be selective as to which foods you consume.
  5. Rest if you must, but do not quit. It is so easy to give up on yourself and quit. In fact it is easier to quit. Statistics show that 50% of people on diets quit in one month. Even though I am not promoting a diet, I am promoting a challenging lifestyle change, a radical change; new behaviors you must adopt with a new mindset about your connection to food. But you can do this! Never quit!
  6. If it is not on your eating plan, do not eat or drink it. This is the rule that most of my clients have the most difficulty following. I believe it is as clear as black and white, extremely cut and dry. But I always receive questions on what are the exceptions. Hear me again… There are no exceptions! If you have selected a plan to follow, do not deviate from it if you want ultimate results. If you deviate you cannot expect total success because, it is based on a company’s years of studies, trials and experiences. When you dilute it by eating whatever you want, you decrease your chances for success. Use it the way it was designed to be used.
  7. Write everything down. Journal, journal, journal! Every item that you place in your mouth for consumption purposes needs to be recorded in a notebook. Every food, condiment, mint candies and all foods must be recorded. Track what you eat, where you eat, what time and comment at the end of the day any pertinent observations you may have. Why journal? The main reason is because people are like cows. They are grazers. While grazing, you lose track of what you are eating and most certainly how much you are eating. But having awareness increases control. Another good reason to journal is surprisingly enough, almost everything has calories. Condiments like mayo, soy sauce and catsup are often mistaken for non-foods or pseudo foods. Although deemed harmless and calorie free, these foods may be packed with calories. If they have protein, fat, sugar/alcohol or carbohydrates in the ingredients, they have calories. Subsequently, record any and every thing you eat. This exercise is so empowering. Once your eyes are open and you become totally conscious of everything you eat and/or drink daily, what a revelation! No more mindless grazing. Consequently, your chances of weight loss are greater.
  8. Never skip a meal. When you do not eat, you can’t burn calories. If your body detects you are not feeding it, it will begin to go into starvation mode. The calorie burning ceases because your body thinks it needs to save those calories that it currently has as you may be starving and this self-preservation mechanism won’t willingly allow that. Not only that, skipping meals increase chances of your overeating later or eating the wrong foods as a result of being extremely hungry. So, stay on schedule.
  9. Practice a healthy lifestyle. You are making a healthy change in your life that will allow you to look and feel good while losing weight. Practice this new lifestyle and customize it so it fits you and you can maintain it long term.
  10. Follow a challenging exercise regimen. This must be included in a successful plan. Any movement is better than no movement, but I want to suggest at least 30-45 minutes per day four-five days per week. As you master your regimen make it more challenging.

You must take this process seriously and be willing to do things that are not well-liked or comfortable. As a matter of fact, most of the strategies take you out of your comfort zone, but this step is necessary because the weight-loss program is going to be uncomfortable and take you out of your comfort zone from the very beginning. By making the effort to follow the strategies demonstrates commitment to this weight-loss plan.

 

Taken from: Yes, Real Women Lose Weight: Drop Pounds Forever with the B.A.S.I.C.S by Linda J Hawkins

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