Are you staring at the upcoming year with once again a big plan for getting in shape and losing that weight once and for all? Hold on there, sister, have you said this before? If you want to try something different, try an approach for weight loss that is sustainable at a pace that makes sense for your life.
If you established a single healthy habit each month, then by the end of 2024 you would see a woman more healthy than you have ever seen as you turned the calendar pages. Habits are life changes that you take with you through weight loss and into weight maintenance. This entire year I’m offering a membership at only $5/month for access to monthly challenges focused on the 12 most impactful habits for women who want to lose their weight for the last time. For more information, or to join, go to loraarmendariz.com/weightloss
I rarely meet a woman that doesn’t agree that if they had all the right habits established then weight loss wouldn’t just be easy, it would also be easy to maintain. But, what we all tend to do is jump in and try to do too much all at once. Before we know it, we’ve completely crashed and burned.
James Clear’s book “Atomic Habits" and Michael Hyatt’s book “No Fail Habits” are full of my favorite advice for creating healthy habits that can last a lifetime. Both authors advise that the biggest mistake most people make is trying to do too much at one time.
What I want to discuss with you today is what it would mean if you adopted one healthy habit at a time? If you really took the time to establish new routines then you would end the year with weight loss and the ability to keep going. Yes, this does mean that you probably won't have the initial astonishing results as someone else who take it all on at once, but, statistically that person will have quit completely in just a few weeks while you would be continuing to obtain sustainable momentum in your health journey.
In my membership I have monthly challenges. This year I will design these 12 monthly challenges so that you will have the skill and strategies to continue to lose weight and keep it off. My membership costs $5 a month which comes with the monthly challenges, the weight loss course, and access to a private community. But, in case you would like to try this on your own, I have the gist for you here today.
Habit #1: Keep a Food Log
This is a very important place to start. It is hard to change a diet when you don’t know how you currently eat or how it affects your body. We will begin by keeping an accurate log of what we’ve eaten.
Habit #2: Make a Daily Food Plan
Once a day, when we are not hungry or stressed, we will make a plan for what to eat. Then later we can see if we followed it or not, and begin to notice areas in our life where follow-through with healthy choices is hard.
Habit #3: Drink All your water Water
Hydration is essential. One rule of thumb is to drink half your weight in pounds in ounces. For example, if you weigh 150 lbs then you would drink at least 75 oz each day.
Habit #4: Daily Decompress
We all handle a lot in life, learning to take 15-30 minutes each day and do something that helps us handle stress levels will go a long way in breaking the habit of emotional eating.
Habit #5: Exercise 10-15 minutes per day
Movement helps build muscle but it also is a mood and energy booster. Committing to a smaller amount of time each day is often better than a large amount on random days of the week. Giving your brain and body a healthy rhythm it can look forward to.
Habit #6: Commit to No Late-Night Eating
If you’ve been eating during the day, then consuming anything after dinner usually adds to whatever fat reserves are stored on your body. Also, late-night eating is typically an emotional activity as we use food for pleasure or to relieve stress or boredom. We need to learn to care for ourselves in better ways.
Habit #7: Get started Journaling
Few things help you sort out your brain better than journaling, and if you can begin to understand what is driving you to unhealthy tendencies, you can make huge strides toward healing.
Habit #8: No More Snacking Between Meals
If you are eating a good nutritious meal then it is actually helpful to give your body time to break down and utilize that food before throwing more at it. Besides, once again, often snacking is something we do for reasons other than true physical hunger.
Habit #9: Plan Trigger Food
If you’ve got a sweet tooth like me or an affection for some other decadent treat, then learning how to eat those foods within reason is a great skill. That will stop feelings of being in diet prison or of being “naughty” if you have them. It will also teach you to consume actual single portions instead of gorging yourself whenever you break down and have some.
Habit #10: Start Daily Weighing and Utilize the Data
Weighing yourself can seem scary, but daily weigh-ins can provide incredible information about how your body is affected by certain foods and give you a more accurate average of progress.
Habit #11: Stick to a Healthy Protocol Eating
Eventually we want to get to a point where we know how our body thrives. At that point we make a base-line blueprint for the kinds of quantities of food we intend on consuming at various meals.
Habit #12: Begin Goal Setting & Celebrating
Lastly, even at weight maintenance, setting goals and celebrating progress will fuel a lasting commitment to permanent change.
I am so excited about recommitting to my habits as well during this upcoming year and I’m looking forward to the fellowship we will find as we do this together.
Remember to sign up for the membership if you feel that extra support would be helpful. Each month you’ll receive videos and a PDF packet with additional resources and a habit tracker. All my love to you, sweet sister! Talk to you next week!
by Lora Armendariz
You Can Do It!
Do you want to fall out of love with a destructive habit? The first 42 episodes of this podcast are a resource for anyone who wants encouragement and information as they take a six week break from a habit in order to fall out of love with it.