Three Power Strategies for Body Re-Shaping

You diet. You exercise. You suffer. So goes the cycle of life. Do you feel like you are trapped in a never-ending war with the battle of the bulge?

It’s time for a new strategy. Regardless of what the myriad infomercials of “breakthrough fat loss technology” will tell you, there is simply no magic formula. That’s the bad news. The good news is it’s entirely within your power to reshape and transform your body.

Break out of your fat loss frustration with these three simple, yet powerful, strategies for body reshaping.

The Power of the Food Journal

Having been a personal trainer for over 12 years, I speak from experience when I say that the critical factor in weight loss is nutrition. You can do marathon workouts day in and day out, but if you don’t change the way you are eating your chances of being successful in the long run are miniscule. Stack the odds in your favor and make the commitment to positively change the way you eat.

One of the most incredibly powerful things you can do to enhance your weight loss effort is to keep a daily food journal. I guarantee you that this simple and inexpensive idea will far outperform even the most amazing infomercial fitness gadgets and you won’t be stuck with any “easy” monthly payments.

All that’s required is a pocket sized notebook. This notebook should go everywhere with you; it’s not good enough to write everything down at the end of the day, write in your food as you eat it.

Here is what you should be looking for:

Total calories. There are many factors to take into account when trying to shed some bodyfat, but one of the most fundamental is this simple concept: You have to burn more calories than you take in.

For maximum benefit try to divide those calories evenly across 5 daily meals.

Secondarily, here are some other things to keep your eyes on:

Fiber: try to get 25-35 grams per day.
Sodium: try not to exceed 2500 mg. per day.
Fat: fat should account for less than 30% of your daily calories, 20-25% would be better.
Saturated Fat: less than 10% of your daily calories should come from saturated fat, the lower the better.

The Power of Now!

How many times have you said this to yourself: “I’ll start my diet (or workout) on Monday.” If you can’t muster the motivation to begin today, what makes you think Monday will be different? It’s time to realize the power of Now!

The critical difference between those that Do and those that Do Not comes down to one very simple concept, action. The only thing that is really in your control is right now and right now you can take a positive action.

Get in the habit of asking yourself this simple question many times throughout the day: “What can I do right now to help me achieve my goal of having a healthier and leaner body?”

Here are a few suggestions. Right now I can:

1. Take the stairs instead of the elevator.
2. Go for a walk instead of parking my butt on the couch.
3. Have a glass of water instead of a soda.
4. Make the choice not to eat that candy/donut/roll/pastry that was brought into the office.
5. Fix a healthy lunch for tomorrow so I won’t be tempted by fast food.
6. Call up a friend and go for a walk/jog/run.
7. Drink my coffee/tea without sugar or creamer.

The Power of Reward

To make the most of your weight loss efforts plan small rewards for yourself when you’ve achieved certain goals. Reshaping your body is an hour-to-hour and day-to-day struggle. Being able to sustain your motivation over the coming months will help tremendously.

Here are a few tips for rewarding yourself:

1. Do not reward yourself with food.
2. It is important to set both short-term and long-term goals (and rewards to go with them). A good reward for having met a short term goal might be splurging on tickets to a ballgame (easy on the beer and hotdogs) or taking a day off from work to finish that home project you just haven’t had time for.
   A reward for reaching a long term goal might be a week-long vacation, a new mountain bike or scuba diving lessons.
3. Rewarding yourself with something that includes physical activity is an excellent idea since it serves two purposes. For instance: a) making time in your busy schedule to take your kids to the zoo b) planning a day of canoeing or kayaking c) spending an afternoon learning how to rollerblade

It’s time to grab the bull by the horns and take charge of your situation. Armed with three new weapons you are now ready to fight and win the battle of the bulge.

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