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Posted By Judi Samuels, M.A. on Oct 24, 2017 11:00:00 AM

Here’s a list of proven daily habits and behaviors that will help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you. Once you choose, ask yourself the following question:

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“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”

 

If the answer is a 9 or a 10, you can get started on that habit. However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9-10 on the confidence scale. Then do it.

Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do; what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each time.

 

Now, Pick ONE:

  • EASY Habit #1. Exercise for 30 minutes a day to start, incorporating strength training 2-3 times a week.
  • EASY Habit #2. Eat breakfast every day.
  • EASY Habit #3. Drink at least 8 cups of water every day.
  • EASY Habit #4. Eat every 3-4 hours, 4-5 meals a day.
  • EASY Habit #5. Reduce starchy carbs, such as breads and cereals, for more balanced blood glucose.
  • EASY Habit #6. Incorporate healthy fats with all meals and snacks.
  • EASY Habit #7. Eat at least 4 one-cup servings of vegetables (“Replace grains with greens”)
  • EASY Habit #8. Eat lean protein with each meal and snack.
  • EASY Habit# 9. Sleep at least 8 hours (including naps and night sleep).
  • EASY Habit #10. Practice breathing or meditation to reduce stress.

 

These 10 habits should give you a great start on the fat loss process. But remember the rules. Don’t try to pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one. And here’s another important tip. As you adopt each new habit, you have permission to leave everything else the same.

The same way you would learn math, or learn to talk, or learn anything, you’re going to learn to get in shape, be healthier and feel better.

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