Visualize you at your goal weight. Prior to starting your inspiration board, spend some time visualizing yourself at your weight goal. This will help you decide what to put on your board. Let yourself daydream and have fun with your visualizations. Let anything be possible. These happy thoughts can be inspiring and motivating to you. Get sample ideas.
SUCCESSFUL WEIGHT LOSS MAINTENANCE
If you've never made an inspiration or visualization board before, you might want to get some ideas of what to do before making one for yourself. Go online and search for "vision boards" or "inspiration boards. Inspiration boards are becoming more popular lately.
Ask friends, family members or coworkers if they've made one before. They may share theirs with you or be able to give you some ideas. You can also talk to the staff at craft stores or scrap book stores for ideas on supplies you'll need and items you can put on your board. Gather supplies. Before starting your inspiration board, stock up on some craft supplies. This will help make sure that you can put your board together exactly as you want.
They might even have ideas or products like cork board or a dry erase board that are designed for inspiration boards. Purchase items like: glue, construction paper, scissors, tape, thumb tacks, stickers, or colored pens and pencils.
Choose your board. Decide what sort of board you want. Each type of board will give you different options. Choose between cardboard, hardboard, pin board, or even a dry erase board.
If you want to make a board that you can change or update think about choosing a dry erase board or pin board. Also choose an appropriate size. Think about where you'll be hanging your board and purchase a board that will fit. Collect inspiring pictures. When choosing images, think of the things that will inspire you most. You can even post pictures of what you want to do or feel like when you've reached your goal weight.
By all means use pictures of bodies that you aspire to look like but be realistic. Photos of celebrities or models may present an unrealistic ideal that can't be obtained. Choose role models who have a healthy weight and look healthy. Choose images that inspire you now and that you connect with.
Remember that whenever you're feeling down, you want to be able to look at these pictures and remember what you're aiming for rather than feeling like you can't match up, ever. Include a calorie chart for your top 10 food temptations. Pin up photos of healthier substitutes alongside your favorite foods. For example, list hamburgers from a fast food outlet in one column and in the other column, list a homemade burger using healthier and lower calorie products.
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It's even better if you can use images and not just words perhaps take photos of the old food and the new food. In times of temptation, look at this list for inspiring healthier alternatives. Add exercises. Weight loss is about both food and exercise. If you want to be inspired with exercising routines, add some shortcut reminders that will help you remember your exercise routine.
This could be a series of sports images, a set of URLs for online exercise tutorials or comic-strip like exercise images for an exercise you want to do every single day such as push ups. You can also post up pictures of activities you want to do when you're fit - like crossing the finish line of a race.
In addition, put up pictures of fun workout clothes, shoes or put the lyrics up of inspiring workout songs. Record your results. On your inspiration board add a table or chart to record your progress to encourage you to keep going. Use any idea that is easy to add and update. Track progress of your weight, improved eating habits or improved fitness levels. You can also use a cut out of yourself moving along a timeline towards your goal.
Update and change your board. Over time you may want to make some changes to your inspiration board. This will be especially true if you've met your goals, made progress or have changed your goals. Change out pictures or motivational sayings as you've progressed closer toward your goal or have met your goal. You might want to change this to reflect maintenance if you need to.
Why Dieting is the Worst Way to Lose Weight
Use the inspiration board regularly. If you've made a fairly interactive inspiration board, be sure to follow up with the tasks you've set, or make use of its information to keep you going. Add and remove things from the board as needed; you can paste new things over the top of old if needed. Be flexible, as your weight loss is a journey of a changing you.
Place the inspiration board somewhere prominent. Choose a spot where you will see the board daily and be inspired by its content. Talk to your doctor. Whenever you're attempting to lose weight, it's a good idea to chat with your doctor first. They'll be able to tell whether weight loss is safe and appropriate for you. Ask your doctor if your current weight is appropriate for you.
He or she may recommend some moderate weight loss or a lot depending on your gender, age and activity level. Also consider speaking to a registered dietitian. They'll be able to guide you towards a healthier weight and be able to teach you about the proper nutrition to help you reach that weight.
Determine your BMI. Your body mass index or BMI is a measurement comparing your height and weight.
It doesn't pay to refer to brownies as "bad" and kale as "good. A later study confirmed the results: If you tell yourself you can't have chocolate and try not to think about chocolate, you obsess over … chocolate — and find yourself scarfing Snickers. It ties back to thinking you're a dieting failure, which makes you feel guilty and overeat as a result. For a happier relationship with food, ditch "bad" from your vocabulary. Not only is staying hydrated important to maintaining overall health especially when exercising , but also sometimes, we confuse the feeling of thirst for hunger, says the Mayo Clinic.
While it can be tempting to turn to sugary beverages such as soda, juice, coffee with sweeteners, and cocktails, try to drink plenty of water instead. Keep a pitcher of water at your desk to help remind you, and carry around a reusable water bottle when on the go. Foods with low-fat or low-calorie labels sound good in theory. The problem is that they're often heavily processed and high in carbs. What's more, companies enhance these products after removing fat by pumping them with sugar, salt and other additives.
But they do that to cut through the tricky health claims splashed across the front of the package to find out what's really in the food. You've just eaten a cheeseburger and polished off the fries. Even if it wasn't reflective of your healthy eating goals, forgive yourself and move on, promising to eat better at the next meal. Self-compassion can lead to a better relationship with food and a healthier BMI, reveals new research from the University of Waterloo in Canada. Lower self-esteem may lead to disordered eating like bingeing that causes weight gain.
When you're busy, the first thing that takes a hit is sleep. But if you want to maintain a healthy BMI, research shows that sleep takes top priority. In fact, on days when you're sleep deprived and you have to choose between an extra hour of shuteye or waking up early to work out, Dr. Shemek suggests snoozing. Besides, you won't have the energy to exercise effectively," she says. Office doughnuts, a decadent restaurant meal, cake at a friend's birthday party. These events happen so regularly that it's easy to justify any day as splurge-worthy.
While occasional treats are must-haves, your diet as a whole is what keeps your weight steady, says Heiser. So choose your treats wisely and cut out the rest. Or celebrate your birthday with cake, but not everyone's. Artificial sweeteners are controversial. While some studies show that they don't affect weight, other research suggests that calorie-free drinks may cause weight gain by stimulating hunger. Shemek advises avoiding them completely. Plus, ordering a diet soda can make you think you're saving calories there, so you might as well get the mac and cheese instead of a salad.
Yes, you're at the table to eat, but you're also there to catch up with your fellow diners, so make them the star of the show. The gabfest can slow you down so you naturally eat less. Those who enjoyed it slowly excreted more of the "stop eating" gut hormone called peptide YY and reported feeling fuller. So relish the lasagna, but love the company more. Sugar is simply not good for you. If you overdo it, you store it as fat," says Heiser. But that doesn't mean you should cut it out completely. Do you feel tired and bloated after a few cookies? Based on your reaction, you'll know if you should cut back.
After all, food is supposed to make you feel great — and any woman who doesn't diet knows that. Healthy eating is never boring if you're jazzing up your meals with herbs and spices. They amplify any dish's flavor and replace fat while still being just as satisfying, says research from the University of Colorado in Denver. And adding spices like red pepper flakes and cayenne has been shown to boost metabolism , helping you burn a few extra calories from your meal. So add a dash of smoked paprika in place of butter on steamed broccoli.
Rather than plain roasted chicken breast, sprinkle on a variety of dried herbs, garlic powder, and chili flakes. Bon appetit! There's a huge difference between how your body uses 1, calories of junk food and 1, calories of whole foods, says Heiser.