Friday, January 02, 2015

Shift small habits and make big weight loss gains

I really don't like New Year's resolutions. To me, it reminds all of us "we've been bad" and now we must correct for our transgressions and recover.

Let's try something different. Stop looking back - at what was - and motivate by looking forward. For example, I'm entered in the Umstead 100 mile run at the end of March, so I better get my hind end in gear to get ready.

The big piece in my book "Mind Over Diet" is about self-negotiation. You have to get past being told what to do, and instead develop your own plan based on reasoning and motivation through self study and reflection. For me, that's about stirring the pot and breaking down daily habits.

Think about how you start your day. Some habits may be good, or bad, but they do set your mind and body for the next 24 hours. A juxtaposition of events serve as a reminder that things are going to be different and will track in a different direction.

I'd suggest you unpack your own morning habits, but here's my outline for 2015:

1) For over 40 years, I drank black coffee. Then for some reason, in 2014 I got hooked on store brand, powdered coffee creamer. Look at the label and you'll see sugar and chemicals. That's an instant trigger point (see more about this in Mind Over Diet). I'm going to break that down and go back to strong, black, dark bean brew.

2) My mornings start at 5:30 am. I like a slow intro to the day, then to the gym at 7 am. Most of my 90 minute interlude is spent goofing on social media. It's fun, but it's a habit. I'm breaking that down into something more radical. Think I'll trip through the one year chronological bible; that means 3-4 chapters each morning. And to really twist it, I'm going to do this reading my practicing on my guitar. How's that for a wake up event each day? Once again, radical change that reminds me things are going to be different going forward.

3) Here's the one I haven't yet been able to harness. I want to stop using fake chemical sugar substitute in my tea. I love Yerba Matte with Dextrose, Maltodextrine and Sucralose stirred in. Sounds yummy, doesn't it? Research indicates fake sweeteners trigger our brains just like sugar, and they may also screw up our good gut bacteria. All logical reasons to stop, but I love my fake sugar addiction. Just saying, should do it but may hang onto this zero calorie spiff.

So there you have it. Start with the beginning of your day and rattle things up. Build from there. This isn't a perfect journey, it's a war. Pick your battles carefully.

1 comment:

  1. Cool! I'm already signed up to be in the pacer pool again for this years Umstead 100. See you out there!

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