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Tip For The Day - Daily Checklist For Weight Loss

Updated on February 11, 2015

Weight Loss Daily Checklist

1. I started the day adequately rested.

2. I ate for nutrition at breakfast and prepared a nutritious small brunch.

3. I ate that brunch between 9:30 and 10:00.

4. By then I had had 3 large glasses of cool or cold water since waking up.

5. I had a modest lunch of my favorite foods.

6. I had a mini-meal I prepared for myself in mid-afternoon and kept my fluid levels up with iced or cool water.

7. I squeezed in 30 minutes of sound exercise during the day.

8. I had a light supper which completed most of my vegetables and fruits for the day.

9. I had the rest of the fruits and vegetables as my "munchies" in place of the demons I used to crunch down on almost thoughtlessly in the evening.

10. By bedtime I had caught up on the housework, kept within my budget, the laundry was done or where it needed to be; I had had a good hot shower or soak; I had polished off another large glass of cold or cool water; I had done something fun somewhere during the day, and I was ready to dream about this list and keeping on with my goal of losing 2% of my total weight this month toward reaching my target weight and healthy BMI.

NOTE: Keep your goals reasonable. Live a pattern you can stick with. Don't take home the demons of bad foods you used to want to have on hand. Think up good ways to reward yourself by meeting the 2% monthly weight loss at the end of each 30 days.

REMEMBER; The chances are good that you tried your way and other ways in the past that didn't work for you. Try this approach which has worked for me and for others. We are happy with the results and you will be too.

Not all habits are bad habits. Replace those that are, with good habits.

Be conscious of what habits have become big parts of your days. If necessary, jot them down and examine them for "good," "bad," and "harmless."

Work to eliminate the bad habits by replacing each bad habit with a good habit.

My wife's motto is: "If I am doing all the good I can, I won't have time for anything else."

If you ever feel that some day was wasted, and you are another day further down a path you never wanted to take, it's time for some changes.

The first things to change are those bad habits you jotted down.

We all have them. We are creatures of habit.

The people who seem to be "ideal" have them too, but they have them under control and their good habits are working for them while they are minimizing their bad habits.

Setting daily goals, as a structure for having successful days, allows us to create new and better habits. We steadily accomplish more toward our worthwhile goals, and we even like ourselves more as we see ourselves making worthwhile progress toward being the person we truly want to become.

As we do so, others will recognize our progress and may positively reinforce it,

Settling for something less may have become a habit, and that's at the top of the list of habits we can do without.

Start that list of habits you recognize.

Knowledge is power for change.
Knowledge is power for change. | Source


Copyright 2014 Demas W. Jasper All rights reserved.


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    • Perspycacious profile image

      Demas W Jasper 2 years ago from Today's America and The World Beyond

      This one popped up again just in time to go into a book I am doing. It's a great reminder to me to check what former bad habits may be creeping back into daily life and edging unwanted pounds back on!

      Nutrition, hydration, stress, exercise, and sleep will provide the needed habits on the fingers of one rubber bands required!

      My thanks go out to the person who read this today.

    • Perspycacious profile image

      Demas W Jasper 3 years ago from Today's America and The World Beyond

      DealForALiving - You skipped reducing stress and good nutrition, but 60% is progress! Some stresses stick around for awhile, but the good nutrition is what CrisSp would probably term "do-able."

      CrisSp - Let's see, another great addition? For the sleep problem add in a nap of 30-60 minutes a day. And remember that naps don't have to be in the afternoons. Some businesses are catching on that naps at work are good business!

    • CrisSp profile image

      CrisSp 3 years ago from Sky Is The Limit Adventure

      Lots of water - check. Mini-meals-check. Sleep -have to work on that specially considering my actual job but I always try to catch up whenever I can.

      Good practical and certainly do-able tips and tricks. Sharing...

    • DealForALiving profile image

      Sam Deal 3 years ago from Earth

      Mini-meals, water, lots of sleep. Sounds like a good recipe that is easy to pull off - except for the sleep part of it.