ALWAYS:
• Always weigh yourself nude
or with similar clothing,
jewelry should never be worn
• Constantly visualize a fitter
version of yourself
• Interact with other people
who are ACTIVELY pursuing
a healthier lifestyle
• Make sure to take a before
picture as well as progress
pictures, you won’t see a
difference from looking in the
mirror every day, but looking
back a few months,
you will see the change in
your body
• Make sure to tell you inner
circle that you are actively
pursuing a healthier life to
mitigate temptation
• See your primary care
physician if you find that
despite your best efforts,
nothing changes ( ie
checking your thyroid,
bloodwork etc.)
• Set your goals based on
habits, not results (example,
I will refrain from drinking
diet soda for 30 days is
better than I will lose 5 lbs in
30 days)
• Keep yourself engaged by
giving yourself incentives to
achieve your goals, (ex. You
can buy that new watch if
you go 30 days without
alcohol)
• Chew your food completely,
rushing the eating process
leads to over eating
• Measure your food, over
consumption can be as
much of a barrier to fat loss
as poor choices
• Always ask for dressings
and syrups on the side of
your meal to avoid over
eating
• Use added salt and sugar
sparingly, and in all cases
taste your food before
adding salt.
• Always listen to your body,
when it says rest...you need
to rest
• Review the nutritional value
of foods that you eat so you
can consider if it’s worth
consuming
• View eating as an act of
providing fuel for the body
instead of a means of
recreation
• Always love your body.
Everyone has a different
body type, some people are
a little bit more bottom
heavy, some are more top
heavy, but the goal is to
accept and love your frame,
and create your healthiest
version of it.
• Always be willing to take on
the role as guide for a good
friend or leader for your
office after you’ve seen
success, health is for
everyone, share the health!
NEVER:
• Never compare yourself to a
magazine model as they
have been airbrushed and
have dieted and dehydrated
themselves for weeks to look
that good for 5 minutes
• Skip sleep! sleep contributes
to inability to feel full due to
lower levels of leptin
• Save yourself the stress.
You should not weigh
yourself every day, rather,
you should keep eating
habits consistent if not
identical for a week to see
how your body responds
• Never beat yourself up. No
negative self-talk while on
your journey (I’m fat, I’ll
never lose this weight)
• Never go grocery shopping
while hungry, it may force
bad decisions
• Never compare yourself to
anyone else, everyone’s
body operates differently and
our lifestyles are unique, this
all contributes to fat loss.
Stay on your own path.
• Don’t let initial compliments
go to your head in a way that
makes you complacent
with only achieving part of
your goal
• Never eat in front of the
television, take time to enjoy
your food
• Never cut out a full days
worth of good nutrients
because you know you’re
going
to have a high calorie, low
nutrient meal later on ( for
instance, skipping breakfast
and lunch because you plan
on having cheesecake later)
your body still needs
nutrients and you probably
will just consume a more
responsible amount.
• Allow other people to lower
your standard for yourself,
sometimes people will tell
you that you don’t need to
lose weight, or that you’re
dieting too much because
they do not want you to look
better than they do
• Never starve or binge and
purge to lose weight. If this is
your preferred method of
fat loss, please see a health
professional to seek advice
on healthier practices and
counseling
• Never talk yourself out of
your fitness goals because
of your age
• Don’t base your success off
television shows like the
biggest loser, that form of
reality TV is far from reality