21 Ways in 21 Days is how we see resutls. Creating Automacity - the ability to do things as an automatic response pattern or habit. A journey in repeat and practice. Are you ready for the New You?
Step 1: Habit: What is it?
As stated by Merriam Webster's Dictionary a habit is an acquired mode of behavior that has become nearly or completely involuntary. Habits of the successful range across eating well, spending responsibly, and exercising and managing work life balance. In our 21 day series, we will explore what it takes to lose weight and keep it off in the long run. Follow us on Facebook for daily updates.
Step 2: Habit Breaking or Making?
In the journey of the New You, your habits are integral. There are some things you do today, that are already helping you to become who you want to be. But then there are things you need to change. Three quick steps would be to look at your habits and ask yourself – Start, Stop or make it better?
Step 3: Setting Goals –”the what”
The trick to Goal Setting for success is to make them SMART
S - Specific, significant, stretching, strong,
M - Measurable, meaningful, motivational
A - Achievable, acceptable, action-oriented
R - Realistic, relevant, reasonable, rewarding, results-oriented
T - time-based, time-bound, timely, tangible, trackable
Step 4: Making a plan – “the how”
How are you going to make sure you do the right things to meet your goals? What is your Say Do ratio? Ask yourself what keeps you from “Doing “what you “Say “you will? Some ways to making a plan work
a. Write it down, read and refine as you go
b. Set Milestones and measure regularly
c. Make yourself accountable to someone-a spouse, a friend, or a colleague!
Step 5: A timeline – “the when”
How long is it going to take for you to succeed? Take a look at past trends. See how much time you have. Ask an expert. Customize your timeline to ensure the best possible success. Tracking a timeline daily might be overwhelming for most! Going more than a month without a specific outcome will dilute results. Stay in between to make small meaningful changes for the long run.
The devil is in the detail..Let’s drill down next
Step 6: Meals
Let’s go into the details now. Are your meals serving your goals? Once you start with planning your meals ahead, you might have to test and learn from what works best for you. Consider the following: Are you planning to replace meals with smoothies or juices? Do you eat on the go? Do you like to cook? Do you have allergies or restrictions?
Cravings between meals are a common de-railer for someone trying to modify how they eat. Forming or breaking food habits need to take into consideration food weaknesses. ABCs of snacking can help you stay the course till the good habits replace the bad ones beyond Automacity – so you wont have to fight cravings any more
Americans tend to drink more soda than Beer, Coffee & Wine combined. Here’s a chart showing the popularity of drinks. Where is your weakness? How do you balance to fit your meals and snacks?
Step 9: Eating out
Americans eat out 3 to 4 times a week on an average. This includes breakfast, lunch and dinner ranging from fast food to fine dining. Away-from-home meals & snacks tend to be higher in calorie and poorer in nutritional quality. Some things you are as follows:
a. Customize your order to substitute healthier sides.
b. Ask to take part of meal to go and control the portion you eat.
c. Adjust the remaining meals at home for better daily balance.
Step 10: Shopping ahead
What if you had a food GPS? Shopping to strike a balance between budget, health and taste can be done with a little plan and discipline
a. Make a list: Ask everyone for their choices & pick out the dishes for the week.
b. Use recipes that cover the food groups evenly
c. Use the facts: Increase fibers and vitamins, decrease sugars and salts
d. Snacks, Meal and Drinks: Keep it healthy for snacks and drinks as well, not just the main meals
Step 11: Prepping Smart
Making fresh and healthy meals everyday could be challenging but if you pick out a prep day you can get a head start.
a. Multi task to make the most of the time. Assign tasks to all your family members. Make it fun!
b. Invest in processors, crock pot and smart containers container for efficiency and safety.
Step 12: Charting
We had touched on Say – Do Ratio while setting goals and plans. We learnt how to manage meals at home and away. Now let us measure. There are many different ways to keep track of what you eat. You can write it down on paper, keep notes on your computer or digital device, or use a diet tracking website or app.
Charting will help track both Dos and Don'ts for
Calories | Carbs | Sugars | Salts | Proteins |Fats | Vitamins
Step 13: Reflecting
Tracking progress and staying on track are necessarily not the same in this journey. It is not just about the scale. It is important to reflect on how you feel before you weigh in.
a. Count every planned meal you enjoyed
b. Feel the elevated energy
c. Take pictures of how happy you look
d. Share with your village – blog if you are a writer
e. Treat yourself if you are overwhelmed
Step 14: Calories
The total number of calories a person needs each day varies depending on a number of factors, including the person’s age, sex, height, weight, and level of physical activity. In addition, needs to lose, maintain, or gain weight and other factors affect how many calories should be consumed. High level guidelines t should be further customized based on a thorough assessment of height, current weight and BMS
Step 15: Sugars
There are two types of sugars in American diets: naturally occurring sugars and added sugars. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing.
Step 16: Salts
Sodium is an essential nutrient and is needed by the body in relatively small amounts (provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. However, most Americans eat too much of it – and they may not even know it.
Step 17: Fats
Saturated fats come mainly from animal sources, including meat and dairy products – limit to 16 g per day Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid – limit to 2 g per day. Unsaturated fats are mainly found in fish such as salmon, trout and herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower making 25 to 35% of your caloric intake
Step 18: Carbs
Your bodies use carbohydrates as the main fuel source. Some evidence suggests that whole grains and dietary fiber from whole foods help reduce your risk of cardiovascular diseases. Some recommended good sources for carbs are
a. fiber-rich fruits and vegetables
b. whole grains
c. low-fat dairy products
d. beans and legumes
Step 19: Proteins
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group
Step 20: Vitamins & Supplements
If you don't eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients. Dietary supplements include:
a. vitamins and minerals
b. amino acids
e. animal extracts
Step 21: The new “you”
We are at the end of our 21 day journey. We learned that balancing weight is a complex and multi-factorial effort involving diet and nutrition, regular physical activity, and behavioral change. At Ayuvia, our emphasis lies with long-term weight management rather than short-term dieting. With a combination of Health Coaching, Hypnotherapy and Acupuncture we help to lose weight and keep it off! If you are struggling – don’t give up.
Reach out; we may be able to help you overcome your hurdles! YourHealthYourPath