Healthylife® Weigh Part 6 Avoiding all holiday food challenges is nearly impossible. Adjust your goals and your action plan for success during this time. Your goal may be to “maintain, don’t gain” during a holiday season. Celebration days throughout the year are likely a small fraction of your overall year. Of course, stretching celebration days […]
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Healthylife® Weigh Part 5 Make resistance training part of your exercise routine. Resistance training: * Builds endurance. Your muscles can work longer before getting tired. * Builds muscle. Muscle increases your resting metabolism. This means that even when your body is at rest, you are burning more fuel. * Improves bone density. This helps prevent
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Healthylife® Weigh Part 4 These nice things are called affirmations. What you say to yourself is powerful. You may not strongly believe it at first, but keep going. 1. State your affirmation in the present tense. 2. Say what you want, rather than what you don’t want. 3. Include feeling words that add positive emotion.
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Healthylife® Weigh Part 4 Changing how you go about your day can help get rid of eating cues and prepare you to establish new, healthy habits. Examples: * Change the order of morning events: get up, shower, brush hair, eat breakfast, brush teeth, read paper, walk dog. * Change the order of work events: take
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Healthylife® Weigh Part 6 Downtime is idle time between activities. Examples are the moments you have waiting at a red light, the time spent riding in an elevator, or the extra time you have during a lunch break. Idle time allows your brain to rest, process, and store information (how you learn and form memories).
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Healthylife® Weigh Part 6 * List the last meal or snack you ate. Write down everything you ate or drank. * Was this a planned meal or snack? If no, what triggered you to have this meal or snack? * How many hours had it been since you last ate? * Did your meal or
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Healthylife® Weigh Part 1 Long-term weight loss goal For my height, a weight of _______ lbs. would put me within a healthy BMI range. After subtracting this weight from my current weight, I know I need to lose _______ lbs. (SeeBMI chartfor an estimate of your healthy weight range.) Short-term weight loss goal My current
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Healthylife® Weigh Part 5 Set your own fitness goals. Other people may have suggestions, but choose a goal that you want to go after. Other people’s fitness goals should not interfere with one you set for yourself. * Write down your goals. This gives them more importance. * Your goals should be within reach, but
Healthylife® Weigh Part 3 Think of the actions you take on a daily basis as small steps toward your bigger goal. This guide has already given you many ideas for small steps, such as making half of your plate fruits and vegetables and choosing fewer sugar-sweetened drinks. Identify your next step and use the S.M.A.R.T.
Healthylife® Weigh Part 5 Create a consistent routine for yourself. Reduce the number of excuses you can make. Tips for creating an exercise habit: *Seize your moment.Be aware of when your motivation to exercise is high. You may prefer mornings over evenings. Or, the opposite. Plan to exercise when you are more likely to be
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