There seems to be a mindset of disorder over the holidays. Perhaps you have been disciplined and ate clean, worked out, watched your caloric intake and did good deeds all the way up to now. It is only natural for you to say forget it; I deserve it and then just bust out and binge. I’d say you can just about count on that happening unless you get M.A.D.
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That’s right, get M.A.D. Make a Decision. It all starts with the intention. Who says that you’ve got to gain weight and that if you don’t you will be depriving yourself?
Reality is in the mind of the observer. You get to declare what your waist line is going to look like during and after the holidays. Here is how.
First, know your numbers. Take your body weight times ten and that’s how many calories you can have on a daily basis and you won’t lose or gain weight. There are 3500 calories in a pound of body fat. Divide that by 7 days and that number is 500. Subtract 500 from your body weight times ten and that’s what you will need to net out daily to lose one pound per week. Your net can be either calorie restriction or a combination of exercise.
That’s the left brain information. Now you need to right brain input. This is your attitude, your intentions, your why. You do need to identify your “why bother?” Why should you actually lose weight this holiday season? What is the benefit for doing so?
You might have a tough time identifying the Why. It doesn’t matter. You can tap into the latest in brain research and create a winning combination of right and left brain input through the use of one small intervention-behavioral contracting.
Try this and I know it will work for you. Keep your commitments to one week. Make a commitment to how many calories you will have, what types of food you will eat, how much you will allow yourself to divert, how much exercise you will do over the next seven days. Make specific and measureable statements of your promise. An example would be “I will exercise 4 times by Sunday”. Of course I assuming that you can specifically define what “exercise” means and that it is verifiable.
Next place a penalty, say a $100 fine if you don’t do what you said you would do. That’s right, for each promise you make place a $100 penalty if you don’t accomplish the commitment. Have someone else check in with you and be able to prove your results. Now you will be tapping into your genetic coding of avoiding the highest level of perceived pain. Your human instinct will compel you to avoid the pain of the consequence by taking the actions you committed to.
If you apply this and if you have someone who will hold you accountable and enforce the consequence then you will lose weight over the holidays.
You have far more capability to create the events and circumstances in your life then you are aware of or are using. This is a start.