Ten Habits That Can Automate Your Weight Loss

But it’s important to remember … you must have the right mindset. No wishful thinking. Instead, you need to think of yourself as in control, the captain of your own ship. You must banish feelings of discouragement, envy of others, or any other forms of negative thinking.

You must be confidant that you will put this new habit to work. You should visualize yourself performing this behavior, and enjoying it. Smile and feel good while you see yourself making healthier food choices. Focus on the invigorating effects of your new exercise routine.

Here is a list of healthy habits that you can adopt. Hopefully, you will think of others to add to your list. The new habit you plan to implement must be a choice that you WANT to make. A burning desire is potent motivation for what we are trying to accomplish.

1. Exercise.

   No, you don’t have to start running a marathon. I’m talking about consistent exercise, at least 5 days a week. If you are ready to work out hard in the gym or try circuit training at home, that’s great. If the most you can manage is a slow shuffle around the block, then start there. Start working on the habit first, then gradually increase the pace and intensity.

2. Plan your meals and snacks.

   A food plan keeps you on track and out of trouble. If you are prepared, you won’t be running to the vending machine for a candy bar to get you through the inevitable afternoon slump. You might want to join an online diet program. This type of support can provide you with meals plans as well as shopping lists.

3. Eat breakfast.

   The research is conclusive on this one. Breakfast eaters are thinner than those who tend to skip that first meal of the day. Breakfast gets your motor running and keeps your hunger in check throughout the day. You are then less likely to succumb to those snack attacks at night that pack on the pounds. Trent Hamm from The Simple Dollar shares his discovery that starting every day with breakfast allows him to eat a smaller lunch. He saves money and presumably calories as well.

4. Take your multivitamin and fish oil supplement daily.

   A vitamin or mineral deficiency, or a lack of omega 3 fatty acids in your diet, can potentially inhibit weight loss … and put you at higher risk for a number of health problems. Make these supplements a routine part of your day, just like brushing your teeth.

5. Eat more veggies.

   You may find that this takes concentrated effort. But you can fill up on low calorie vegetables, bursting with phytonutrients, and lessen your appetite for more fattening foods. Try to eat a rainbow of colorful foods, since plant pigments are marvelous antioxidants that have anti-aging effects.

6. Drink more water.

   Good old H2O keeps your metabolism running at top speed, makes you feel more alert and energetic, and can even help you keep hunger at bay.

7. Pack your lunch.

   Packing is a great way to improve the quality of the foods you eat as well as minimizing the calories. I find that when I pack my lunch, I am able to eat a much healthier, lower- calorie lunch. I also pack snacks to keep me going all day long. If you allow yourself to frequent restaurants or fast food joints, you will definitely have trouble losing weight. In fact, you will probably start gaining weight. So, what can you pack? That’s for another day, another blog. But, here’s a tip … automate. Just pack the same lunch every day, or have 2 – 3 choices that you rotate. This simple strategy will save time and energy. Then you’re more likely to stick with it. Just stay away from the packs of chips, cookies, and processed foods.

8. Eat small but frequent meals.

   You can keep your metabolism at a higher rate if you eat frequently. But of course, you need to keep the portions down. Eat only enough calories to keep you going for 2 – 3 hours. Then have another mini-meal. This habit will keep you from storing any extra calories as fat.

9. Eat slowly.

   If you eat slower, you will get full faster. It’s simple physiology. It takes about 20 – 30 minutes for the brain to record that you are satisfied. If you eat fast, as some people are prone to do, you are likely to overeat.

10. Get a good night’s sleep.

    If you don’t get enough sleep, you are more likely to eat too much the next day due to a surge in hunger hormones. You are also apt to have a problem with insulin resistance. If your insulin levels are too high, you are going to have a hard time losing weight. So, aim for 7 – 8 hours of sleep every night.

I’m sure you can think of a few more beneficial habits for our list. In fact, I welcome you to share them with us in the comments section.

Good luck to you as you develop your healthy habits. Visit DietSecretsMD often to learn about the art and science of weight loss. I hope to keep you motivated to achieve your weight loss goals. You will need to learn to focus on key behaviors you want to change, but the payoff is big! It’s a minimal price to pay for effortless weight loss.