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2017 was a good year for me. What it good for you?

At the beginning of the year, most of us recognize that the beginning of a new year represents a clean slate of possibilities.

  • Gyms fill up with hopefuls looking to, finally, this year get in shape.
  • Weight Watchers and Nutrisystem have an uptick in their clientele at the beginning of the year.
  • The sales of nicotine gum and nicotine patches go up.
  • We find content galore online and off telling us how to get better organized and how to better manage our time.

When the Hype Subsides

By the first of February, almost as soon as the hype subsides, so does the enthusiasm and participation. Gyms are vacated. Weight Watcher members don’t show up for meetings. The sale of cigarettes goes back up and we must search the archives to find the articles that were so abundant in January. All that organizing we wanted to get done goes unfinished.

I was no exception. I remember back when I used to make New Year’s resolutions. I would make a laundry list of things that I wanted to change like lose thirty pounds, get fit, get organized and write that first book. The first couple of weeks I would do okay, but then something would happen, and I would skip a day and then another until finally I wasn’t doing anything that I resolved to do at the beginning of the year. Every year I would do the same and I would have the same zero results.

So, why does this happen? One of the reasons that this happens comes from the idea that we tend to overestimate what we can do in a day. Another reason is that when we are going over the idea of making changes and realize how wonderful that it would be, but as we go along we realize that we don’t have the will power that it takes to maintain all of these different changes all at the same time.

Don’t Make Resolutions, Establish Habits

So, what is a person to do? How do we actually change? We take baby steps. We can make small changes a little at a time and get used to the small change that we made before moving onto a new change. If we were to take every month and make one small change every month that took only 5 minutes to do, we would improve our lives a full hour during that year.

Where to Start?

Start by reading a book and learn how to establish the most important habit you could develop.

I know there are so many things that all of us don’t like about ourselves, however, did you know that there is one thing that you should start with that would set the stage so that you could make all of life’s improvements that you would ever want to make.

I have written about it in my book: The Keystone Habit. This book will tell you about the one habit that if you do it, it can be the catalyst that can change your entire situation. Click here to get this free book to discover exactly how you can start today doing the one change that could change your life forever.

This book is not just something that works in theory. It works because it works for real people like you and me. I’ve used the information that I am sharing successfully and I am sure you can too.


Begin With The Basics

bathroom scale

With every vocation and avocation, there are certain basic activities that you have to master before you can add to it. If you’re a carpenter, you probably know how to use a level. If you’re a golfer, you probably practice the basics of swinging an iron and a putter. If you’re a writer, you probably (at least we hope) you know the rudiments of grammar. Why is it that people think that we don’t need the follow the basics of nutrition, need regular exercise, or need proper rest in order to stay healthy?

62% of American adults are overweight. Many of us try to blame it on hormonal imbalances or genetics, but the truth is, most of us are fat because we don’t do simple math.. Our calorie intake and output are out of balance. We take in more calories than we use every day causing us to put on the pounds.

We forget that basic math when we realize that we need to lose weight. Someone tells us that we are overweight and we decide that eating right, exercising, and rest are not we need to focus on. We think that we need to “go on a diet”. So we restrict our calories and we starve ourselves or administer some sort of magic pill that is somehow going to melt the pounds like butter.

We do okay on this “diet” or with these pills for a while. We might lose five or even ten pounds. most of the weight that we loose is water weight, but then something happens. Once we lose some water weight, the weight loss isn’t there any more. We are said to have plateaued. What has actually happened is that our bodies have gone into starvation mode and won’t let us lose any more weight. If we do continue to lose weight, it isn’t fat that we lose, but it is muscle that we start losing. Our bodies begin to grow weak and we feel real, genuine hunger. Suddenly our bodies overrule or minds and we eat and eat and eat until our bodies have regained the weight that we lost, but we don’t gain water weight. The weight we gain back is pure fat, and the next time the weight is even harder to get off.

Doing Weigh Loss Math

So, how can we loss weight and keep it off? Well, the best way to lose math is to take it off gradually. Unless you are extremely obese, I think that if you intend to have sustainable weight loss, you should not think that you will lose more than a pound per week. Here’s why.

It is unrealistic to think that you could possibly lose over a pound a week and sustain the weight loss. A pound of fat amounts to about 3500 calories. If you are to lose a pound of fat, you will have to taken in 3500 calories less than you’ve taken in. If you are to lose a pound in a week, you need to decrease your calorie intake by 500 calories per day. Most women use 2000 calories per day. Therefore, if you decrease your calories by 500 per day, you will be able to eat just 1500 calories during the day. That is actually quite difficult to do on a long term basis.

Another option would be to decrease your calorie intake by 250 calories and increase your activity by exercising 250 calories per day. This is the easier solution over the long run because it is more sustainable. A little less food, a little more exercise, and over time you become slimmer, fitter, and healthier.

This last option is the one that I am following. It is all about creating a healthier lifestyle that is completely sustainable. For the first time ever, I am eating whatever I really want, exercising, and still losing weight. I am also not obsessed by food all the time. I eat when I am hungry. I feel good, and I don’t beat myself up when I eat something that is not diet food. I recognize that the weight didn’t come on in a week so it is not likely to come off in a short time either. I won’t be losing all the weight I intend to lose by the end of this month because I know that is not realistic. This month my focus is on making healthy eating and healthy exercise positive lifestyle changes that can last a lifetime.

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Cygnet Brown has recently published her first nonfiction book: Simply Vegetable Gardening: Simple Organic Gardening Tips for the Beginning Gardener

She is also the author of historical fiction series The Locket Saga. Her upcoming book A Coward’s Solace will be available soon. Click here for more info about Cygnet Brown and her books.

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