If you answered yes to any of these questions, you're not alone. Let's be honest, it's part of our human genetic code, our DNA. What am I talking about? Survival is a basic human instinct. To increase our odds at surviving, in primitive times, we needed energy readily at our disposal. Energy was necessary to survive in a physically demanding world that required energy for food, securing shelter, safety, and ultimately survival. This is why our instincts naturally lean towards the preservation of energy and towards the consumption of high energy foods. My instincts lean towards watching TV over running and eating pizza over parsnips. Is all lost? Are we doomed to sit more and move less, eat more ho ho's and less whole grains? Absolutely not! You can take control of your genes and reach your potential! You can turn the tide from missed workouts to made ones, in turn leading you to the health you were born to have!
How to get started? See below for 5 steps to reach your health and weight loss goals!
- Train your brain! What powerfully motivates you? Take time to write down and reflect daily how your life will change for the better. Then, connect your day to day food and exercise choices with your motivators to add strength to your willpower.
- Restructure your environment! Is your home and work environment a booby trap for willpower challenges? Set up your environment up to cue you to make the right decisions, not continually challenge and tempt you to make the wrong ones.
- Plan for success? Have you planned out what you're eating in advance? If you have 3 meals per day x 7 days, that's 21 opportunities. How many are planned for? You know what they say, without a plan, plan to fail. Pre-planning meals is a cornerstone of success and sets a mental track for you to follow!
- To splurge or not to splurge? Do you have to be perfect too lose weight and keep it off? Absolutely not. As a matter of fact, scheduling 1-2 moderate splurges per week can help decrease impulsive eating.
- Balance your blood sugar. Find yourself with uncontrollable urges? If so, how long has it been since you've eaten? Go for longer than four hours, your blood sugar will lower to baseline which triggers hunger. Go even longer and the cravings really start to get strong. Try and eat a meal or snack every 3-4 hours for blood sugar balance and hunger control.