23- Top 10 Habits to Lose Weight

Podcast #23 Show Notes
Weight Loss Tiki Podcast
Hosted By: Kary Has
Podcast Episode: 23- Habits
Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: A turn of the screw
Link:http://www.rogerdarlington.me.uk/stories.html#Story50
Moral:
Sometimes we feel lost, not knowing what exactly we need to do in order to get what we want
weight loss has been life that for so long
it seemed like an unobtainable goal that mocked you with every movie and TV show and window mannequin
infomercials about workouts you couldn’t even attempt without the squad being on alert
and every store and magazine and new alert about a new diet
or powder
or supplement
or surgery
guaranteed to change your life
which turns out to be another expensive mistake and heartbreak
I decided to turn off the infomercials and fake news commentaries and wear blinders
to not allow myself to get distracted by any more gimmicks
weight loss happens one way
A Calorie deficit
that can be done the multitude of hard ways that have been invented including fasting
removing entire food groups, even forcing your body to do unhealthy unnatural things, like speed up its heart beat, and prolonged diarrhea
The easiest way I have found to lose weight- is to develop a certain set of habits

Healthy Habit based common sense
baby steps adding one habit at a time until it is automatic
easiest way to change your life with the least amount of effort
we have discussed several habits on the podcast that are imperative
This episode we will discuss what I believe are the top 10 most important habits to implement into your life in order to lose weight and
keep it off, not only that but improve your life to have the best life possible

1 tracking
it all comes back to this
the most important habit
why is it so important?
it keeps you accountable for what you eat- part of it
also allows you to see if this then that… very scientific
most likely if you are like me- you eat a meal- until you cant anymore.
You enjoy it- and eat until it’s gone
usually wishing you could eat more before it is gone or until you are stuffed or to a point that is socially acceptable
after you eat- you become uncomfortable- too full, and maybe some physical things start to happen like uncomfortable stomach
pain, heart burn, bloating or the horrific gas
then you feel sluggish, lack of energy throughout your day, until you begin to crave more food
then the cycle starts all over again
perhaps you have had a food journal before to track things like
calories, or way back- fat grams, or points
maybe even colors or food groups
So the Best life journal is going to go a step beyond what you have previously looked at
we are tracking the time you ate, what you ate, and how that food made you feel
you are going to start to notice the after effect of eating certain foods.
sometimes this will be a good thing to know- if it kept you satisfied for hours
sometimes it will make you feel sick, or cause more cravings- and you will start to notice patterns with this food
then you can have awareness of this after effect before you eat this certain food-
the first week you start the best life plan, all we are tracking is time ate, food eaten, and how it made you feel
eventually after 3 weeks on the plan, you will add in actually tracking your calories, then after you have a little more
than a couple months in- you will start to track your hunger
within your tracker- you can also keep your other habits organized and have a daily reminder and checklist
and of course we will also keep track of our weight, and how our food choices contribute to that

if you woke up tomorrow with you ideal body
and continued to eat the way you do now
you would gain back your weight and be right back to where you are
its science
currently if you weight more than you would like, it is because you consume more calories than you need
tracking plays such an important role for so many reasons, one reason is so we can pinpoint
where our overeating comes into play
so we can fix it
is it grazing throughout the day the extra calories are coming from
is it too large of portion sizes at certain meals
binging after having certain thoughts or after certain circumstances
or having ravishing cravings that are triggered by a certain food
whatever it happens to be- it is fixable
there are other alternatives
we can figure this out
but we need to know what we are fixing exactly
for that, we have to write it down
if you are willing to accept it happened
move past the shame and be ready to go right to solution mode
this is when your life changes

2 water
I didn’t realize how important this habit was until I completed my week 2- adding water to my diet
I drank probably 6-12 diet colas per day
No wonder I had my gall bladder out when I was 20 years old
I NEVER drank water
So I dreaded this week
I followed my plan & tried to make it fun by adding flavored powders, fruit, straws, and I drank my water with ice
and warm, and from a straw, and sometimes from a wine glass
I spent a small fortune on many different expensive water bottles that I never use now
So I learned we need to drink 1/2 our weight (in pounds) in ounces per day.
If you 200 pounds you drink 100 ounces of water
So I told myself once I got in all my water for the day- I could drink whatever I wanted
Something really funny happened this week
I quit drinking cola
and I’ve never drank it since
I didn’t even mean to quit it- but it definitely saves me money
and I don’t have chromic kidney pain anymore
and I don’t have crazy starchy cravings out of nowhere
Now don’t get me wrong- I drink caffeine!
I drink coffee and iced tea
and Amino Energy powder in my water when I workout
I drink alcohol occasionally
I’m not saying you need to quit diet cola
I pride my plan on the fact that you can still eat and drink anything you want- as long as you track it and stay in your budget
I’m just saying this is what happened to me
because I really started craving and liking water so much
something I never thought would happen
just didn’t even see it coming
but it is the best thing you can do for your body

3 Aiming daily for your ideal calorie budget
so we are learning the amount and types of food to eat for the body we want
by taking accountability for what we put into our body- we have become aware of our choices
but also important is how much we are eating
so finding out how many calories we need for our ideal weight
and aiming for that calorie range
we will develop the habit of eating the amount needed to be our ideal body weight
if we eat less than that amount- it’s no longer a habit- it’s a diet
and it defeats the purpose of developing a habit for a lifetime
this habit is so important because- who wouldn’t want to be their ideal weight and never have to diet again
this is the only way to do it
starting this habit now will ensure your weight loss
and maintenance
no matter what- once you get to your ideal weight if you don’t eat within the calories required to maintain that weight
you will be in trouble
it’s best to start this habit right from the start
eat for the body you want

4 vitamins/ medication/ health
see your doctor, get a check up
get blood work done and know your cholesterol, blood pressure, pulse
preventative care is a no brainer
it is imperative
talk to your doctor about supplements you may require

bring with you to your doctor all your medications and supplements
your vitamins
and for the love of god-
stay away from the fat burners and metabolism boosters that are both over and under the counter
take it from me- someone who is still paying off cardiologist bills
it is not worth it
and you do not need it
you will become either sick of it or immune from it after awhile anyways and will be right back here ready to do it the right way anyways
so just stay away from it- save yourself money, time, and just save YOURSELF…

5 5th habit is FITNESS
start out in week 5 in the best life plan- working on getting more steps per day
equivalent to a 20-30 minute walk everyday
this can be accomplished anyway
2 10 minute walks
or just being more active around your house as opposed to going home and laying on the couch from 5-10 pm
a daily step goal is the best way I have found to track my fitness
it becomes a habit to get up more, walk more, be more active
this is something you can improve upon when you feel more comfortable
such as riding a bike, yoga, hiking, join a softball league maybe, caving, swimming, dancing
golfing, climbing, kayaking, skiing- or whatever it is you enjoy.
The more we move- the more calories we burn, and the more fit our body will become
I now have a habit of getting up and using the treadmill first thing in the morning- because I enjoy it now
If I sleep in and don’t have time to use it- I feel off all day
I then check my steps after dinner and depending on how active I was that day- I may or may not need to move a little more that evening
I can get steps in by going to the grocery store- believe it or not you get in quite a bit of steps walking through those isles!
I may take my dog on a walk or mop my kitchen
And if all else fails- I have been known to march in place in my living room while the rest of my family pretends
this is normal and continues watching TV
If Richard Simmons can do it- I can too
So habit #5- is to track your steps daily and aim for your personal step goal
10k is a good number to aim for
if you are just starting out- figure out what is your normal average step goal- then just add 2500 to that #
until you can step it up

6 food prep/ organization
this is setting yourself up for success in your upcoming week
you will greatly decrease your likelihood of overeating these meals- already planned and ready for you
It’s like creating your very own personalized TV tray meals
podcast 21 is all about food prep how to
acquiring this habit helps you stay organized and stick to your plan- period
you will get better and better at it
until you being to look forward to this as well
it’s just like grocery shopping
you may not love it and celebrate going to the grocery store
but you are sure happy you did

7 Attitude
We have had a couple podcasts on attitude, podcast 8 and 17
we have learned that depending on what we focus on will be our reality
if we focus on all the doom and gloom around us- that’s what we will see
if we chose to focus on what we appreciate, on the positive- we can enjoy our lives and be happier at any given moment
I recently went to a football game and was next to someone who was a fan of the same team I was
We started out the game slow
When the other team scored a field goal- and we were down by 3 in the first quarter, with plenty of time
to come back, this person began complaining about the coaches plays, the team, the quarterback not
running like the last one did, anything he could think of to complain about- he did!
I was at the same game, watching the same team, rooting for the same coach.
I noticed how fast some of our players were when they caught the other team before they scored
I found respect for the coach standing up for his players and also taking some out
when certain decisions they made were unacceptable- as he should
And do you know what… they won.
Did they win because my neighbor complained? No.
Did he enjoy his experience watching the game? No
He was miserable. Yet our team had an incredible comeback in the 4th quarter. And they won
Making sure your focus is in the right place is a habit
it will take time to work on it- catch yourself when you start to stray towards negativity
but having awareness of yourself, your attitude, and your mood is a habit that will improve every aspect of your life
and taking ownership of what you chose to focus on, and your actions
is how you let go of excuses and begin really living the way you were intended

8 The 8th habit which will not only help aid weight loss but also all other things you want to accomplish in your life
Is trying one more time
So many times when a diet is broken- it happens because someone has a day they don’t want to write down- which they look at as a fail
and if they fail one day- they no longer have an A+
a perfect score
it’s All or nothing
and nothing is chosen
But the reality is…
we are all going to have those fails sometimes
they only way you aren’t going to fail sometimes
is if you don’t try at all
and how silly is that really- if I cant be perfect I don’t want to do it at all
I don’t want to write it down, where no one else reads it but me
and I quit.
We beat our self up, talk negative to our self then turn to food to make our self feel better and our situation gets worse
So just for fun- let’s say Martha try’s a new diet
she does amazing Monday thru Wednesday- then messes up Thursday
She decides she is going to try again, next Monday since that’s the only day you can start a diet and she has to do it all over again
because you cant have one messed up day in your week, right?
Plus this way she can eat whatever she wants the rest of the week
She stars again Monday then messes up Tuesday
Then throws in the towel- that’s it she cant do anything right
Does this make any sense??
First of all- writing down imperfect days are key to figure out what it is that causes imperfect days
Sometimes the answer is just life
or sometimes you can start to notice a pattern
Wouldn’t you love to know what causes you to have insatiable appetites sometimes- in order to avoid it?
This is the chance-
and one day off plan- is not failing
no more waiting till Monday- that’s one of my favorite diet rules that makes no sense
it’s a ticket to procrastinate
we need to retrain our brains to look at these things we used to call “failures” as obstacles
then in a kind way, brain storm solutions to overcome these obstacles next time we run into them
develop thicker skin
In the best life plan- we do this by putting ourselves out there everyday
we get good at getting no’s and keep going
starting out small- asking for a discount, asking our teenager to vacuum-
we seek out someone saying no to us, 2x a day
sometimes getting a pleasant yes
and we get braver and braver until we are out there asking for what we really want
even when we know we may get a No
Even if we may “Fail”
We can still go after it
So this habit- it getting good at trying one more time.
seek solutions to obstacles
not quitting
try again

9 sleep
Sleep is so important and most adults do not get the recommended 7-8 hours per night
when you don’t get enough sleep
your hormones go bazurk
one of your hormones causes you to feel hungrier by ramping up your appetite
and another one will hoard the calories you consume and store them as fat rather than burn them
it’s a double dose of disaster you want to steer clear from
We talked in the Q+A podcast #19 about sleep a bit
I had a plateau that was busted by sleeping more
I had no idea the affect sleep had on my ability to lose weight
this one is simple- go to bed at a decent time
The “sleep with me” podcast is great to help you fall asleep
The “sleep pillow” app has relaxing sound machine type sounds you can play
It’s just like anything- the hardest part is the first couple days getting used to going to bed earlier
then it becomes automatic and your body will adjust

10 environment
clutter
Do you have clutter in your life holding you back?
We get distracted from our goals easily as humans
Look around
are you organized or messy?
Does coming home stress you out?
Do you have a to do list in your home as long as your work to do list?
Do you feel like housework is never done and like you cant possibly start
one more thing until you get the house together?
you may need a better routine to organize your needs
just like for our bodies, we make changes in baby steps
We go through a week in the best life- going room to room and cleaning out
everything, only putting back what we love and find useful
everything that doesn’t have a space, doesn’t deserve a place
then organize into one of 3 piles- trash, donate, or sell
stop distracting yourself with your own crap
I’m not saying become a minimalist-
I’m saying- let’s get organized, then create a routine to stay that way
if you have others that could help-
delegate
your future son or daughter in=laws with thank you for teaching the kids how to clean
or cook
or fold
make it into a game
make it fun
draw chores then have a timer
then make sure to have a daily routine
for little things that will be helpful
pick up before bed- it will be a great way to get more steps
make your bed in the morning- spray bath and bodyworks pillow spray on your pillows to
make bedtime more enjoyable
do your dishes everyday, and one load of laundry to prevent things piling up
have a dedicated day or days to catch everything else like the mopping, vacuuming, bathrooms, etc
coming home to a clean home
not being distracted- mentally or visually will help you stay focused on your goal
Stop using your house as an excuse- prevent overwhelm
clean out the clutter
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Shop, Chop and Roll Meal Plan:
Breakfast: Bob Evans Croissantwich breakfast sandwich- egg patty, sausage on a croissant
Lunch: french bread cheese pizza
Snack: 4 bagel bites
Dinner: sweedish meatball lean cuisine and 1 piece of texas toast
Snack: cheese ravioli- lean cuisine
Calorie Content for the Day: 1590
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Question to consider until next week…

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Don’t miss next week when we will discuss:
Our Q+A Podcast #2
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