Effective Habits to lose Belly Fat
Recognizing that there are literally millions of people around the world today, all suffering from emotionally-driven eating disorders, can help you to understand that you are definitely not alone. The widespread nature of the problem reminds us that we really can face the challenge successfully -because so many others have achieved success before us. That’s a powerful message to start any campaign and one of the first habits to cultivate in any programmer of change – it’s the unconditional expectation of success.
Once you realise that your eating behaviours are often driven by emotional influences, you can begin to develop awareness of how you’re feeling whenever the urge to eat inappropriately emerges. Sometimes it’s an event. Sometimes it’s an individual. Sometimes it’s simply a set of circumstances. As you become aware of what triggers your eating responses, you discover one of the great keys to changing your old patterns of behavior. Awareness is an immensely powerful habit to cultivate on the road to a fitter, slimmer, healthier you.
We need to reinforce our great new habit of awareness by keeping notes of whatever it is that triggers those urges to overeat or to tuck into the worst possible food choices. Keeping notes reinforces your awareness, encourages your brain to spot the precise events that cause the problem and builds the first foundation for taking control of your life and of your future, healthier behavior .
4. Acknowledge those incredible eating urges
As you make notes of whatever triggers the urge to eat, it’s incredibly helpful to acknowledge the fact that you’re really feeling those urges. Too many people pretend that nothing’s happening as they reach for the candy and cookies, ignoring or excusing their feelings as they pile into the chocolate and sugary cream cakes! Go on. Admit it. Tell yourself loud and clear that you’re craving those toxic treats. Understand what’s happening. Write it down. Stop pretending that everything’s fine when the pounds keep piling on. It’s OK. Acknowledge the problem and tell yourself that you’re taking exactly the right steps to fix it.
5. Learn to find out why you eat like you do
Do you have a guilty preference for one bad food rather than another? List your favourite comfort foods. Write them down. Now take a few minutes every day to think about each item on the list. Write down how you feel when you think about each of those foods. What memories are triggered by those particular goodies? Write down everything you think and feel. Join the dots. Understand how one kind of food could be associated with comfort or reward. Uncover the origins of the habit.
6. Learning to spot your old habits is a vital component in the plan for a healthier, happier life
Here’s a list of reasons that are often offered to explain why people eat. Check each of these reasons and write down your reaction to each one – if it’s relevant – after you really ask yourself if the behaviour description applies to you
I eat because I’m ravenous.
I eat because I’m bored.
I need to eat more when I’m tired.
I turn to food when I feel lonely.
I eat more because I’m married.
I get comfort from food because I’m single I get hungry when I’m anxious I love to enjoy food when I feel happy I eat when I feel pleased I turn to food when I’m upset I eat because I usually have to pass a bakery I eat when I’ve had too much to drink I eat more when I’m at a party.
I eat because my mother/friend/ mother in law, business colleague cooked and I didn’t want to disappoint them.
I want to eat as much as my husband/boyfriend.
I don’t want to deprive myself.
I eat when I feel depressed.
I was angry but felt so guilty about eating that I just said â˜To hell with the diet’, and went on to eat as much as I wanted.
I guess I have no willpower or discipline when it comes to food. I am just too weak willed to do what I need to do.
Now put each description into order, starting with the statement that strikes as most closely describing how you feel, and adding the others in order of relevance.
Now ask yourself – âœIs there link between any of these areas and my need to eat?â Describe how you feel when you admit to yourself âœI have no control. â Remind yourself every morning that YOU really do have total control over what YOU decide to eat!
âœWhy, afer I made a commitment to myself to take control of my eating, did the urge to eat become so powerful that it overruled my conscious intent?â
Listen carefully to your answer and write it down because, whatever the reason might be, it’s never going to help you to achieve your personal weight management goals! Understand where the excuses come from, understand why you might’ve failed, renew your commitment to success every morning and remind yourself of your goal throughout the day.
Success is very much a product of our habits.
Failure is a normal part of life’s experience. Recovering from a slip is how we reach our goals! So, after eating incorrectly, take a moment to examine any conflict that might have taken place just before you made your food selection.
Why? Because in addition to the urge to eat, there was also a conflict occurring between two distinct parts of the mind, each part fighting over who was going to control that critical moment when your hand moved towards the candy, chocolates, sodas or whatever kind of toxic food might be screaming for your attention.
Everyone it seems, when it comes to controlling their weight, is looking for a simple or even a magical way to fix their weight issues. You don’t need to go far to see the evidence for that statement. Everywhere you look, someone is advertising a new diet, a new pill, a new exercise plan, or a new surgical procedure. But the answer was always much closer to home. The answer is within you. It’s in your own mind and in your own body. Engage your personal belief system to harness your potential for positive change.