The Big Difference
is in the little chioces
Why do 85% of diets fail?
Why is it that 85% of diets fail? How do people lose 50, 60, 150 pounds or more and the re-gain it all back in a matter of a few short years? How can they put forth so much dedication and then let it all go? The ANSWER is in the little things.
The difference in succeeding at something or not (FAILING!) is always a succession of small, seemingly insignificant decisions that are EASY to do – and equally as easy not to do. This is the reason MOST do not reach their full potential while a relatively small percent seem to turn everything they touch into gold. It is the little things that make ALL the difference.
Your daily habits can work for you or against you. You must DECIDE. You must decide, every day, to make those choices that in the end will create the vibrant, healthy body and life you dream of. Creating an optimally healthy body and lifestyle is about making small, simple, little adjustments to your current daily choices and actions on a consistent basis and making time your ally, not your enemy.
So where do you start on this path to optimal health and what are the necessary habits? We will begin by discussing three key points of focus - habits of healthy eating, habits of healthy sleep, and habits of movement.
Habits of Healthy Eating
Habits of healthy eating begin long before you put anything in your mouth. It starts by setting yourself up for success. We call this creating a micro-environment of health. Did you know that eating unhealthy food causes you to crave unhealthy food? This is why we will start by cleaning out the fridge and then the pantry. You’ll want to get rid of your whole fat dairy products, processed meats, soda, beer, wine, and high calorie/sugar toppings and dressings. From the pantry get rid of white rice, flour and bread. Hydrogenated oils, refined cereals, flavored oatmeal, cookies, candy, cakes, chips, crackers, pretzels, etc… Now you’ll want to add things like brown rice, olive oil, natural oatmeal, whole grain breads, walnuts, beans, spices and herbs. Don’t skip this process! To support your decision to create a healthy body inside, you must create the healthy environment outside. This will greatly increase your chance of success by eliminating the triggers that have created your current state of health.
Habit of Healthy Sleep
The Habit of healthy sleep is one of the most important and yet overlooked and neglected areas with regard to being truly healthy. Research indicates that inadequate sleep affects many different systems of the body. It increases the risk of becoming obese for men, women, and children. The body’s immune system becomes compromised, increases the risk of cardiovascular disease, cancer, premature aging, and high blood pressure.
How many hours of sleep are recommended?
0-2mo – 10.5 – 18hrs
2-12mo – 14 – 15hrs
1-3yrs – 12 – 14hrs
3-5yrs – 11 – 13hrs
6-teens – 8 – 9hrs
Adults – 7 – 9hrs
There are many benefits of movement and exercise. They range from increased flexibility, improved mood and self confidence, peace of mind, strength, improved sexual health, healthy immune system, and resisting or reversing the effects of osteoporosis. The main benefits that most people notice is that they feel better.
Physical activity has long been known to bestow such benefits as helping to maintain a healthy weight and reduce stress, not to mention tightening those abs. Now, a growing body of research is showing that regular exercise—as simple as a brisk 30- to 45-minute walk five times a week—can boost the body's immune system, increasing the circulation of natural killer cells that fight off viruses and bacteria. And exercise has been shown to improve the body's response to the influenza vaccine, making it more effective at keeping the virus at bay.