Do you ever eat more than you want because you paid for it and want your money's worth? How about when you're already comfortably stuffed, but there are a couple more bites, and you're in an expensive restaurant? Are you more likely to go ahead and eat it? Come on, admit it. It's okay. We've all been there.
You Only Pay for The First Bite
Today, consider changing the way you think of buying and paying for food. You are paying for the first bite only. Once you've eaten that first bite, the rest is free, so if you don't want it all, throw the rest away, or wrap it up for later. If there's not enough to take it home, leave it. You don't think you could ever leave food on your plate? Why not? If you're a member of the Clean the Plate Club, use EFT (Emotional Freedom Techniques) on those old, outdated beliefs:
"Even though I can't leave food on my plate, I deeply and completely accept myself."
"Even though I can't waste food, I deeply and completely accept myself."
"Even though my mom always said I shouldn't waste food, I deeply and completely accept myself."
I prefer to buy a piece of cake (or two) from a great local bakery, like Rose's Bakery here in Vancouver, Washington (they're also in Portland, Oregon). At Rose's a piece of cake is $5 or more, but it's worth it, because an entire cake that costs far less will mean I'll eat four or more pieces over a few days time, so I'm not doing myself any favors by saving money. In fact, the entire cake is going to set me up to get back in the habit of wanting to eat dessert every day.
It's far better to just enjoy some cake when I'm in the mood, and be done with it. When you want a treat, have a real treat. So, I just decide if I'm willing to pay $5 for a bite of delicious cake. If the answer is yes, then I go get some. If the answer is no, then when I'm in the grocery store looking at that cheaper cake I have to remember, that first bite. Think only of the first bite. Would I pay $5 for one bite of that cheaper cake? Not likely.
Once you get past the belief that you absolutely must eat every single bite, you'll be free to explore the notion that the first bite is the one that matters. Take that first bite and judge it based on how it tastes, and how much you're enjoying it in that moment. Savor that first bite, chew it slowly, roll it around, or let it melt. If it were to be your only bite would you want to hurry up and swallow, or would you want to take your time to prolong the experience? I'd like to think I'd take my time. I know when you think you are drowning you'll gasp for air, but we aren't starving, and our food supply isn't in jeopardy so there's no need to eat like it's our last meal.
Yes, good food can be expensive but acting like a human garbage can will cost far more in the long run with hospital bills and doctor visits. Eat that first bite and totally enjoy it. Then decide how many more bites you really want.
Here's how... whether you go to the gym, the great outdoors, or workout classes at your local college or community center.
The Basics of Weight Loss Design
The most important factor about designing an exercise program is knowing some of the basics and why they are important.
Determine Max Heart Rate
Before you begin, determine your maximum heart rate.
The Journal of the American College of Cardiology recommends using 208 minus .7 times your age to find your maximum heart rate. This is also known as your target heart rate zone. It is the pulse rate, or your beats per minute, that allows you to safely exercise while getting the best results.
Exercise Intensity
Once you know what your maximum heart rate is, you can determine the exercise intensity you need to reach your weight loss goals.
If you are just beginning a fitness program, physicians recommended that you exercise at 50-60 percent of your maximum heart rate. If you have been at it for a while and get regular exercise, you should target 60-70 percent of your maximum heart rate. Those who are involved in intense fitness programs, generally conditioned athletes, the target should be 75-85 percent maximum heart rate.
The Talk Test
An easy test to know if you're working beyond your safe heart rate level is the talk test. If during your workout, you struggle to talk, you're pushing yourself too hard and you should take down the intensity level. Varying the intensity levels of your workouts is a good prescription for success. First, it will keep you from becoming bored with the routine and giving up. Secondly, more injuries occur during highly intense workouts so it's important to monitor how your body reacts during the workout and not overextend yourself. Lastly, an effective workout will raise your cardio level which burns fat, and include strength training to develop muscles.
Muscle Group Targeting
If your goal is overall body conditioning, focus on activities that use large muscle groups. Examples include swimming, running, walking, stair climbing, cycling or treadmills. For developing more specific muscle groups, you can use weights and incorporate more strength training activities, which target certain parts of your body.
Workout Frequency
The frequency of your workouts will have a direct impact on the results. You can improve your general fitness level with a simple 30 minutes three times a week. For more pronounced results and higher fitness level, you should exercise 3 to 5 times each week, hitting your maximum heart rate during the workout, with no more than 48 hours between workouts.
Stretch It Out
Be sure that you stretch before you begin exercising, and as you cool down after the workout. You should warm up and cool down for at least 5 to 10 minutes. You'll run less risk of injury during the workout, and you won't suffer from muscle fatigue.
Keeping these basics in mind will help as you "design" your way to weight loss. Keep moving and you are sure to have success!
Both Kathryn Martyn Smith, M.nlp & Debbie Sipe are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Kathryn Martyn Smith, M.nlp has sinced written about articles on various topics from Lose Weight, Celebrities and Lose Weight. Kathryn Martyn Smith, Master NLP & EFT, Weight Loss Coach, Author of the free weight loss E-book "Changing Beliefs, Your First Step to Permanent Weight Loss." Learn to use EFT & NLP for weight loss with. Kathryn Martyn Smith, M.nlp's top article generates over 2900 views. to your Favourites.
Debbie Sipe has sinced written about articles on various topics from Obesity, Lose Weight and Fitness. Debbie helps women wanting to lose weight quickly by through her blog on ...weonadiet.com.. Debbie Sipe's top article generates over 3600 views. to your Favourites.