At Doc's Diet, we want to equip you with lifelong weight loss tools, not a quick fix. We realize there is so much more to weight loss than just the numbers and we are here to help you along your journey. Here are just a few ideas to get you started with your total lifestyle change. Enjoy!
The goal is at least 30 minutes of exercise 3 times a week. Find what works best for you and is fun. Find a way to track your activity (via an App, electronic watch, etc) so you can check yourself.
The power of community
Have a friend count calories with you, join a workout class, find a walking buddy. Accountability is your friend!
Limit TV or computer time
Try to keep sedentary activities to a minimum, such as watching television for extended periods of time. The more you are moving, the more calories you burn!
Cook your own food
Grocery shop on the weekends, meal prep, pack your lunch for work. You will save calories, time and money by putting in the extra effort in your free time.
Calm your mind
Take time each day to meditate or read our daily devotional that you can pick up in our office. Find some daily quiet time with prayer, yoga or reading.
No negative self-talk
Tell that little voice in your head that says "you can't" that you can and you will! Any time a negative thought crosses your mind, do not entertain it and immediately have a positive comeback. Sound like a broken (positive) record. Your thoughts control your behaviors!
Pay attention to sleep hygiene
It is recommended to get 8-9 hours of sleep every day. A full night's rest can leave you feeling energetic. Research shows a bad night's rest promotes cravings of high calorie foods.
Eat fruits and veggies every single day
If you are not hungry enough to eat an apple, you might just be bored. Keep an apple or orange in your bag in case you get the urge to eat.
Get involved in your church, participate in community service, find a job. These can all create purpose in one's life.
Do not bring tempting foods into your home
Easy access will tempt you to break willpower every time. If someone you live or work with insists on having these foods on site, ask them to kindly store them in a box. You are less likely to obsess about them if you cannot see them.
Manage your time wisely
If you cannot find time to exercise during the day, take a hard look at areas of your day that are flexible. Get an hour break for lunch? Walk or exercise instead of hanging out indoors. Can you find an hour for scrolling through social media or to watch Netflix? Consciously prioritize what is most important to you.
Avoid "empty calories"
This is considered something that may not leave you feeling full, but is high in calories. Beverages are a key culprit. Pay attention to calorie intake in your sweetened coffee, alcohol, soda, juices and just about any drink besides water.
Find a routine
Find a routine for everything from the time you wake up and brush your teeth to the time you go to bed. Organize your day tailored to being the best version of YOU. The more you work like clockwork, the easier you can adjust and master your day.