Positive Healthy Role Models

Most experts agree that we learn and ultimately change in three ways: first by observation, second by imitation, and third by repetition. About 90 per cent of what we do becomes reflex or habit. That’s the way we are mentally programmed by God. So once we know what is true and good, it’s time to find a HEALTHY ROLE MODEL to follow.

Do you know those people who seem to be born with motivation? How do you think they got that way? Well they probably had the incredible advantage of having excellent role models. Like with our minds, where the most dominant thought wins, the most dominant people also have a profound influence.

In fact, we become like the people we spend the most time with. Of course, this truth can have both positive and negative result. You see it every day in the lives of teenagers. One day they are on track and toeing the line. The next day, they seem like strangers. What happened? Take a look at their friends and role models to get a good clue.

You may desire to have a model-like body, but have you ever really observed the lifestyle of a fashion model? The “perfect” model is airbrushed and dysfunctional. Obviously, most are not healthy examples to imitate. Design in your mind not only how you want to look and feel one year from now but also what your healthy lifestyle will be like.

Your success in developing a healthy approach to cutting calories depends on your willingness to change your old ways of doing things. And the best way to avoid eating disaster is to be prepared! The following ideas will ensure you are prepared for anything.

Meal Planning

It will take a little time for you to develop a lifestyle of eating that is both satisfying and effective in helping you burn off excess fat. But there is no single plan that will work for everyone. You must plan your eating based on your likes, dislikes, lifestyle and objective. Each time you decide to have a meal or snack, you must decide what choices will best meet all your objectives. Consider these factors:

•What sounds good?

•How hungry am I?

•How many calories have I burnt?

•How many calories can I afford to eat?

•What do I feel like?

•Is there adequate protein and fiber to stabilise my blood sugar?

Where is the meal plan? Did you notice I haven’t included any specific eating plans, menu or recipes? What’s the deal? How are you going to eat?

Well you are going to design your own plan. Why? Because my purpose is to educate you so that you can make food choices that will work for you. Make your choices based on the health you want, the body you want, and the lifestyle you want. It’s highly unlikely that you will eat based on prepared meal plans for the rest of your life. To lose weight permanently you need to get it off the same way you plan to keep it off. And no one can tell you how to eat for life…..except you. At a point you will need to figure out what works for you, what calorie-cutting methods you choose to use, and what foods you feel are worth the investment. As far as I’m concerned that time is now.

My objective is to give you strategies to help you design that plan, and the following ideas may be helpful. You don’t have to write out detailed eating plans to lose excess fat. Make the best choice you can moment to moment and move more everyday!

   Breakfast

To jump-start your metabolism for the day, breakfast is the meal. It’s important to fuel up within the first two hours of waking even if you don’t feel hungry. Try to include protein and fibre with each meal. Avoid simple sugars and caffeine early in the day to ensure a stable blood sugar.

Lunch

Lunch should be the most substantial meal. It needs to sustain you during your busy day, and it will impact your hunger in those dangerous hours in the evening. Lunch is an excellent time to include a little more protein-lean poultry and fish or lots of beans and legumes. Planning will ensure that you make healthy choices. You can include leftovers from previous dinners or choices from healthy restaurants.

Snack Options

Remember it’s best to fuel and burn with frequent, small meals all day long for maximum energy. And it’s good to have healthy snack options with you. Bring along a sturdy piece of fruit, like an orange or apple, for a quick snack when you are on the go. Nuts are also a healthy, satisfying, easy-to-carry snack. Just be careful you don’t go nuts with nuts-the calories add up fast. Take in moderation.

  Dinner

Dinner traditionally has been our main meal, but if you think about it, there is no need to fuel up for rest, relaxation, or sleep. This meal should be taken as early in the evening as possible and kept fairly light. Consider it roughly one-fifth of your daily calories or a maximum of about three hundred to four hundred calories on an active day. If you like an evening snack, make dinner even lighter.

Exercise

As you plan your meals, also plan your exercise. I’d like to show you some ways to burn as much as 100 calories

Activity Duration     Calories Burned

Biking           15min.                96

Jogging         10min.                 100

Skipping       10min.                 100

Walking        15min.                  113

Estimate based on a 65kg female. The more you weigh the more you will burn.