IDENTIFYING YOUR OBSTACLES

Identify your Obstacles

This is a follow-up to our goal setting article from a few weeks back -

Setting Your Goals

This article will focus on aiding you in creating your Realistic, Progressive and Maintainable (c) Action Plan.
Identify your obstacles then modify your actions.

Identify your Problem Areas – 

What are your biggest Challenges?  Some eat too much at meals or at their desks, while others pack in extra calories while driving, snacking, or socializing.  Some want to help family members eat better – without them knowing it!  Others leave choosing foods and meals to the very last second when hunger has already taken control of your thoughts. Different problems require different solutions.  If you try to change everything at once, nothing will change.

Select Solutions – 

Select up to three – five small changes you think will most easily and effectively enable you to address only your most troubling challenge.  Be certain that these changes are R.P.M. (c)  changes.  Always choose something you know you can repeat.

Develop a Simple Plan – 

You need to be more focused than just thinking “I’m going to try to do better” and having a few vague changes in mind.  You need to select up to three specific daily changes you intend to make, and you need to commit to making these changes a part of your daily routine for the next 30 days.  It is only a month, and you chose the changes in part because you thought they would be easy for you.  Promise yourself you will try hard to adopt those changes for a least a month.

Execute Your Plan – 

It is important to make these changes each day.  There is power in consistency.  One way to do this is to keep a calendar or keep a record to mark your daily progress.  Tell your friends and family about the commitment you have made.  Do other things you believe will help keep you on track, like wearing a wristband or other reminder, posting signs for yourself, writing a food diary, or joining a group that is committed to making the same kind of changes you are.

Do this and you will be on your way to freedom from all of the frustration and confusion and on the path to being healthy and fit.

For those of you in need of more information, guidance and tips then here is a link to a free e-book download from My Dynamic Life.  Enjoy it and send us some feedback!

 

To your health,

Robert

Healthy Fat Loss Food Guide

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try these tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!
There are no tricks. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

• Increase water by drinking up to eight, 8oz. glasses of water a day.
• Decrease saturated and trans fats by limiting processed, fried and fatty foods.
• Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
• Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
• Moderate sodium intake to help prevent water retention and bloating.
• Have a post workout, recovery shake (300 calories)
• Balance meals by having protein, carbs, and healthy fats in every meal.
• Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
• Eat slowly to help prevent overeating.

IFS Menu-Planning Ideas
The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal,  Whole Grain Cereals,    Rice (white or brown),  Whole Wheat Bread

Sweet Potatoes,   White Potatoes w/skin,   Buckwheat Pancakes,  Beans,  Fruit,

Vegetables, Legumes,  Pasta

25-30% Protein

Skinless Chicken Breast,    Skinless Turkey Breast,   Extra Lean Ground Beef,

Top Round,   Sirloin,   Pork Tenderloin,   Canned White Tuna,   Salmon,

Shrimp,   Eggs and Egg Whites,   Low Fat Cottage Cheese,   Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter,   Olive Oil,   Walnuts,   Avocado,   Flax Seed Oil,

Canola Oil,  Omega 3 Fish Oils,    Almonds 

Take advantage of our Nutrition for Weight Loss Coaching Program

To your health,
Robert