History of Habits
Eating habits
result from a learned behavior that is practiced over and over again.
These are often difficult to break because they have been repeated for
years. Some examples of eating habits include drinking coffee every
morning, having dessert after a meal, or having a dish of ice cream
every night before you go to sleep.
People form habits from
their infant years through childhood as they are taught by their
parents, caregivers, and role models. You know, just like the family of
four at the theater. The ones that march in one by one, each carrying a
big buster bucket of buttered popcorn, 40-ounce soda, and candy, and are
first in line for free refills. This becomes their norm. The types of
foods, where these foods are eaten, snack choices, and exercise patterns
are all habits formed early in life. Good habits are as easy to create
as bad ones are, but if parents reinforce unhealthy habits—usually
meaning that they practice these habits themselves—it is likely that
these habits will be passed on to younger generations as well. Parents
also serve as their children’s role models to help them get on the path
toward their own independent lifestyles. If good patterns are not taught
early, they are difficult to pick up later. So if your parents taught
you bad habits you might as well just blame them and forget about it!
No—I’m just kidding you. Be proactive and use this valuable information
to make positive choices.
Examining the Way You Live
First, begin by evaluating your lifestyle and food-style trends. Put a check mark in the appropriate column.
Now,
look at your check marks. If you really are on top of your lifestyle,
you will have checked off all answers in the “always” column. This is
your aim. Here, this would mean you have a very healthy lifestyle and
very good habits. If you have several marked off in the “always” column
and several in the “occasionally” column, you’re on your way to a better
lifestyle. If, by chance, you marked any answers in the “never” column,
you need to make some changes. I’m here to help you do just that.
Commit to Change—You Can
There is a reason that you are here right now in this moment in
time and we are connected. It’s human nature to put off things we do not
like to do—like studying for an exam, finishing a home improvement
project, or starting to watch our weight. Rather than looking for an
excuse, embrace this opportunity to make a positive change once and for
all in your lifetime.
Setting Goals
Committing
to change requires some serious goal setting. You have to have a strong
purpose that drives you. Let’s say your primary goal is to lose twenty
pounds. And—heck!—why not try to keep it off? This can be your long-term
goal. But how do you get to that goal post with the fewest fumbles? You
have to change your eating habits, exercise, shop for new fruits and
vegetables, adjust your attitude, and lots of other good stuff. I won’t
overwhelm you right now. We can do it in baby steps. The point is—set
goals!
Long-Term and Short-Term Goals
Success of any type is
built on establishing long-term and short-term goals—goals that are
realistic and challenging. Long-term goals help you imagine where you
want to be a year from now. Short-term goals set your plans for the
upcoming week or month. These are more realistic goals that are easily
attainable. If you make these short-term goals weekly, one each week,
you can bring on over fifty changes in one year. Or, if you prefer, try
one each month and incorporate twelve in a year. And I’m talking about
small changes. These short-term changes help you meet and accomplish the
long-term goals.
Long-term goals should not be impossible to meet, but should be challenging like these:
- I want to get in good enough shape to run a marathon.
- I want to go on a two-day, 100-mile bike race.
- I want to wear a size ten by next summer.
- I want to win the lottery! (Hey—it could happen!)
Short-terms goals should
be those that can be met without a great deal of effort. These
short-term accomplishments help reinforce that changes can be made while
motivating you to continue striving for success, like these:
- I will walk for fifteen minutes each day.
- I will reduce after dinner snacks to smaller, healthier choices.
- I will eat breakfast at least three mornings each week.
- I will put out a fruit basket each day with different varieties of fruit to try.
- I will cut down the amount of soft drinks I drink to one each day.
- I will buy a lottery ticket rather than a doughnut.
Your Own Personal Goals
Now it is time for you to
set some initial goals for yourself. Having personal goals is exciting!
Ask yourself the following questions:
- What do I want to accomplish in the next year?
- What do I want to accomplish in the next month to help meet this goal?
- What do I want to accomplish in the next week to help meet this goal?
- What do I want to accomplish today?
With your personal goals
in place, let’s get started. You have identified the need to lose some
weight; your engine is revved up. You’ve set some initial goals for
yourself, and you are ready for success. Forget failure! Let’s rock and
roll!
Please realize that I am
here to help you make long-term lifestyle changes—changes that can last a
lifetime. Keep in mind that attempts to lose weight should not be
temporary. “Dieting” is not a temporary state. Losing and maintaining a
healthy weight is something you should want to do for you, not for your
mother, not for your spouse, and not for your best friend. Oh, who am I
kidding? It’s also okay to appreciate the second glances that are sure
to come your way when friends and strangers see the new you. Just be
sure that you do it for yourself first. This is a lifelong commitment
that takes education, determination, and a desire to be as healthy as
you can be—for you!
