People who have lost substantial amounts of weight and kept it off have almost always made several unsuccessful attempts at weight loss before they finally succeeded.
So if you’ve tried and failed before, don’t be discouraged. The most successful people in the world have failed. They failed and learned, changed their approach . . . and persevered.
You have the power to maximize your energy and change your body. It just takes a little dedication and determination, right? You’re totally capable of that, too.
Two-thirds of Americans are considered overweight or obese, and more than 25 million of them are diagnosed with type 2 diabetes . . . and some doctors predict there are 80 million more people who don’t know they have it.
The puzzling phenomenon is that there are at least a hundred strategies for weight loss and disease prevention out there. So why don’t any of them seem to work?
You probably know more than half the diets and tactics we’re talking about . . . and you may have even been burned by some of them. Remember the South Beach Diet? What about going Paleo? How did that work out for you? (Let us know in the comment section below.)
Even though we like to eat most everything included in the Macrobiotic Diet and the Mediterranean Diet, we know that everybody’s body is different, and what may work for some may not work for you. We also understand that weight loss all starts in the mind.
Changing your mindset is the key to developing healthy habits. ~ CLICK TO TWEET ~
Before you can make a weight loss program stick, you’ve got to have the right mindset. We cannot emphasize this enough. It’s the most important aspect of behavior change in our book.
Have you ever questioned your ability to lose weight and keep it off? Do you generate swarms of limiting thoughts such as: Maybe I haven’t tried the right approach or figured out the right balance of diet and exercise. Maybe it is just me! It must be something about my body chemistry that prevents me from losing weight and keeping it off.
This, of course, is ridiculous. You have the power to change. There’s nothing wrong with being genetically “big boned” or on the “chubby” side, right? Excuses aside . . . you live in the modern, Western world; you’re in control of how you think and what you put into your body. And if you’re not, it may be time to rethink your current situation.
To get you started on the path to optimal health, we put together 5 life-changing healthy habits to do immediately—if you want to lose (or maintain) your weight, prevent or diminish type 2 diabetes, maximize your energy, and look and feel great each day.
1. Drink more water than you’re currently drinking.
Water is life. And drinking it keeps us from shriveling up and dying.
Sure you may think you’re getting enough, but have you measured it lately. Rule of thumb: follow the rule of 8. On a typical day, drink eight 8-ounce glasses of water.
(EDITOR’S NOTE: Here’s a cool hydration calculator to refer to before you go on your next hike, bike ride, ski trip, or run on the beach.)
And not only do we all need to drink more water, we need to stop drinking ice water. In general, it’s best to avoid iced beverages, especially right before and after a meal . . . or during a meal. Cold beverages douse the digestive enzymes needed to stimulate digestion for proper assimilation and elimination.
When ice cold water douses your digestive fire . . . it often leads to constipation. So make sure your water is room temperature, and drink some warm lemon water for variety. And try this super smoothie recipe!
2. Avoid sitting at your computer or in front of the t.v. for too long.
You’ve got to keep on movin’ . . .
Get up and do something else besides working away at your computer all day long. And after work, turn off the nightly news and opt outside for an early evening walk around your neighborhood. This simple, new habit makes everything so much more pleasant. Try it, and let us know what you think . . .
3. Give your daily diet a tune-up.
Here are some general guidelines for you to try. Again, everybody is different. However, nutritionists and health experts swear by these healthy strategies:
- eat more lean protein;
- ingest large quantities of superfoods such as blueberries, avocados, salmon, quinoa, leafy greens (at least two daily);
- avoid packaged and processed foods—including sugary drinks and sodas. (And don’t cheat by drinking something with an artificial sweetener in it because that’s just as bad.)
Here are some more suggestions:
- choose whole grains and fresh fruits and vegetables;
- opt for foods high in fiber;
- practice portion control;
- try eating mindfully;
- spread your calories out evenly throughout the day;
- focus on food swaps (i.e., homemade cacao bar over chocolate chip cookie);
- eat a combination of complex carbs and lean protein at each meal; and
- flavor your cooking with spices rather than consuming stuff full of “natural flavors.”
Another rule of thumb: if you can’t pronounce (or spell) the added additive or preservative, it’s probably best not to eat it. Read and understand food labels. You know to stay away from high-fructose corn syrup, right?
4. Overcome emotional eating.
This can be difficult nowadays with all the craze and uproar that’s taking place with many nations across the planet.
As human beings, we have to take the time to tune-in to what’s happening from within by tapping into our hearts, our minds. The inside is a reflection of what’s going on on the outside, right?
Stress and anxiety, depression, and sadness are all part of being human. But so is our mental and physical well-being. This is why it’s imperative that we become fully aware and realize that we all have the power to reprogram our minds to be healthy . . . and filled with love and light, peace and joy. We can do this! We can change!
And to overcome emotional eating, you must first recognize and acknowledge when and why you eat to fill a void. It happens. And when it happens next time, take a moment to reflect on your current state of mind-body-spirit.
How are you feeling in your body? What do you notice? How do you relate to yourself? How do you feel about your family? Your neighbors? The people in your community? Your city? Your country? What about Earth?
Once you’ve meditated on that, please send out healing light and positive, loving thoughts to yourself, other people, other species, and our beautiful planet . . . Thank you!
Here are couple more things you can do to curb emotional, mindless eating:
5. Stay active to stay lean.
If you want to strengthen your mind-gut connection, staying physically active is of the utmost importance. And if you want to diminish your chances type 2 diabetes the habit of staying active and lean is crucial because staying active will help you balance your hormones.
Start a daily exercise routine doing what you love. And make this habit stick.
How? Figure out what you like to do to get the heart pumping strong! Sign-up for a fun dance class . . . go for a hike in nature to boost your health and well-being. What about trying a martial art?
Experiment. Maybe you just like to take long (brisk) walks on the beach or around your neighborhood. Whatever you like to do for physical activity, do it! Got it?
Ready to manage your mood and insulin level with your brilliant brain? Us too! Keep the above health tips in mind as you implement preventative health care into your life. Here’s to your health and happiness!
If you’ve finished reading this and you want some extra encouragement to stay away from or get rid of type 2 diabetes, check out what Dr. Thaddeus Gala has up his sleeve.
Dr. Gala doesn’t prescribe modern medicine . . . no meds, no pills, no Big Pharma bills. But he’s got something that works for his patients even better. Check out the master key to reversing type 2 diabetes.
We’d love to hear from you!
Please leave your comments and/or questions in the space below. What works for you? What doesn’t? Also, we’re always interested in learning new habits for success, so if you have something to share, please share.