11. lesson 10 conclusion and homework
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This module taught strategies for cutting calories through eating habits like having regular meals, using smaller plates, eating slowly, shopping the perimeter of the grocery store, snacking on protein, and drinking more water. It discussed finding motivation, portion control, moderation, and allowing treats occasionally. The next module will cover emotional eating triggers and maintaining weight loss long term. Learners are asked to reflect on their reasons for weight loss, visualize their goal, identify easy calorie cutting strategies, and consider asking a friend to be a weight loss buddy.
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11. lesson 10 conclusion and homework
This module taught strategies for cutting calories through eating habits like having regular meals, using smaller plates, slowing down while eating, shopping the grocery store perimeter, including protein in snacks, and getting enough sleep. It discussed finding motivation, portion control, and managing drinks. While some strategies like moderation of wine and chocolate were presented, the focus is on developing habits for a healthy lifestyle and weight loss. The next module will cover emotional triggers and maintaining weight loss goals.
Check Out The Following Tips For Powerful Weight Reduction
This document provides tips for effective weight loss, including exercising while on phone calls instead of sitting, keeping healthy snacks on hand, donating clothes that no longer fit to stay motivated, and finding a fitness partner for encouragement and accountability. It also recommends eating before social events to avoid overeating, choosing whipped butter to cut calories in half, and tailoring a diet plan to individual needs and goals.
The Easiest Diet Meal Plan
This document provides tips and information about losing weight quickly and healthily. It discusses that crash dieting is not effective and losing weight requires eating healthy and exercising. Drinking cold water throughout the day is recommended to boost metabolism and burn fat through thermogenesis. The key message is that weight loss must be done safely and healthily to avoid stress on the body and maintain the weight loss.
Tired Of Being Overweight? Check Out These Tips!
This document provides several tips for successful weight loss:
1) Keep yourself occupied to avoid obsessing over food and snacking.
2) Determine your ideal weight using online calculators to set achievable goals.
3) Maintain a positive mindset as a key part of a successful weight loss plan.
4) Share your plans with others to create accountability.
Tired Of Being Overweight? Check Out These Tips!
This document provides several tips for successful weight loss:
1) Keep yourself occupied to avoid obsessing over food and snacking.
2) Determine your ideal weight using online calculators to set achievable goals.
3) Maintain a positive mindset and share your plans with others to stay accountable.
recap and take action
This document recaps Module 2 of a weight loss course which taught strategies for coping with eating triggers, curbing hunger, increasing self-control, and developing a mindset for long-term weight maintenance. It encourages the learner to reflect on their most challenging eating trigger and create a plan to address it. Finally, it prompts the learner to consider questions about improving their sleep, managing stress, and setting incremental weight loss goals with rewards.
Diabetes and mindful eating making healthier choices
Wondering how to make healthier choices, mindfully - without driving up your blood sugar? This powerpoint presentation can help. Come explore how to use the Eat What You Love, Love What You Eat plate in meal planning.
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1. Maintain good physical and mental health through a balanced diet and exercise to boost creativity and productivity.
2. If stressed, go for a walk with a friend to vent and boost endorphins, helping you feel better.
3. Create a journal to track your workouts, meals, weight, and progress pictures to stay accountable.
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11. lesson 10 conclusion and homework
This module taught strategies for cutting calories through eating habits like having regular meals, using smaller plates, slowing down while eating, shopping the grocery store perimeter, including protein in snacks, and getting enough sleep. It discussed finding motivation, portion control, and managing drinks. While some strategies like moderation of wine and chocolate were presented, the focus is on developing habits for a healthy lifestyle and weight loss. The next module will cover emotional triggers and maintaining weight loss goals.
Check Out The Following Tips For Powerful Weight Reduction
This document provides tips for effective weight loss, including exercising while on phone calls instead of sitting, keeping healthy snacks on hand, donating clothes that no longer fit to stay motivated, and finding a fitness partner for encouragement and accountability. It also recommends eating before social events to avoid overeating, choosing whipped butter to cut calories in half, and tailoring a diet plan to individual needs and goals.
The Easiest Diet Meal Plan
This document provides tips and information about losing weight quickly and healthily. It discusses that crash dieting is not effective and losing weight requires eating healthy and exercising. Drinking cold water throughout the day is recommended to boost metabolism and burn fat through thermogenesis. The key message is that weight loss must be done safely and healthily to avoid stress on the body and maintain the weight loss.
Tired Of Being Overweight? Check Out These Tips!
This document provides several tips for successful weight loss:
1) Keep yourself occupied to avoid obsessing over food and snacking.
2) Determine your ideal weight using online calculators to set achievable goals.
3) Maintain a positive mindset as a key part of a successful weight loss plan.
4) Share your plans with others to create accountability.
Tired Of Being Overweight? Check Out These Tips!
This document provides several tips for successful weight loss:
1) Keep yourself occupied to avoid obsessing over food and snacking.
2) Determine your ideal weight using online calculators to set achievable goals.
3) Maintain a positive mindset and share your plans with others to stay accountable.
recap and take action
This document recaps Module 2 of a weight loss course which taught strategies for coping with eating triggers, curbing hunger, increasing self-control, and developing a mindset for long-term weight maintenance. It encourages the learner to reflect on their most challenging eating trigger and create a plan to address it. Finally, it prompts the learner to consider questions about improving their sleep, managing stress, and setting incremental weight loss goals with rewards.
Diabetes and mindful eating making healthier choices
Wondering how to make healthier choices, mindfully - without driving up your blood sugar? This powerpoint presentation can help. Come explore how to use the Eat What You Love, Love What You Eat plate in meal planning.
10 Essential Self Publishing Tips
This document provides 10 tips for self-publishing success:
1. Maintain good physical and mental health through a balanced diet and exercise to boost creativity and productivity.
2. If stressed, go for a walk with a friend to vent and boost endorphins, helping you feel better.
3. Create a journal to track your workouts, meals, weight, and progress pictures to stay accountable.
Food Journaling: Weight Loss Tips from Downsize Fitness
Downsize Fitness is an international chain of gyms which helps our members lose 50+ pounds. Our weight loss program consists of Fitness, Nutrition, and Weight Loss Coaching sessions at our 6 facilities in the US and Canada. To become about Downsize Fitness memberships, our Certified Weight Loss Coach program, or Franchise opportunities, visit www.downsizefranchise.com
The Exact On The Web Surplus Weight Approach That Has Worked
The Customized Fat Loss method provides a diet plan customized to each individual's goals and body type. It challenges people but promises fast results. Unlike other diets, this method helps users not only lose weight, but learn how to transition to normal eating and maintain their weight loss long term through a guided approach.
Keeping Track Of What Exactly You Eat: How To Do It Correctly
Keeping an accurate food log is important for tracking calorie and nutrient intake. The document outlines best practices for food logging, including writing down specific food items and quantities consumed, the time of day eaten, and emotional state while eating. Following these tips helps identify aspects of one's diet that need improvement, such as not eating enough vegetables or snacking at certain times. It can also reveal if emotional eating is occurring and which foods are chosen during different moods.
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The document discusses key criteria for setting effective goals:
1) Goals should be specific and describe a desired outcome rather than avoiding an unwanted outcome.
2) Goals should be measurable with clear metrics to track progress.
3) Goals need to be achievable and within one's control, avoiding dependencies on others or unrealistic aspirations.
4) Goals must be realistic and can be broken into smaller, incremental steps if a larger goal.
5) Goals require a timed framework to avoid unrealistic expectations and allow sufficient time for recovery.
The secret to weight loss
This document discusses various methods for weight loss, emphasizing consistency and finding an approach that works best for the individual. It notes that traditional methods include eating healthier foods in smaller portions, drinking water, exercising regularly, and controlling eating habits. The secret to weight loss ultimately requires sticking to a routine, being patient as weight does not come off quickly, and selecting a program that is right for the individual. It promotes reviewing the Fat Loss Factor program online for its revealed secret to weight loss.
Keeping Track Of What You Eat: How To Do It Correctly
Keeping an accurate food journal is important for understanding your diet and making changes. You should write down specifics of everything eaten, including ingredients, amounts, times, and emotions. This level of detail reveals which parts of your diet need improvement, like consuming too many sugars and unhealthy fats. Noting times and emotions associated with eating can help identify when and why unwanted snacking occurs so healthier alternatives can be prepared. An accurate food log is essential for properly analyzing a diet.
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This document recommends keeping a food record as a form of self-suggestion to influence eating habits. It explains that simply recording what you eat can make you more mindful of food choices and encourage healthier decisions. Over time, maintaining a record may help you resist unhealthy foods and strengthen your desire to change through increased self-awareness without needing to diet or restrict what you eat. The record acts as a scorekeeper that connects your thoughts and actions in supporting your wish to improve your eating habits.
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Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
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Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
Jump-Start Your Weight Loss Goals The Easy Way
This article provides tips to help readers lose weight in an easy and enjoyable manner. It recommends incorporating more physical activity into daily routines through small actions like parking farther away or getting off the bus early to walk more. Readers are advised to replace high-calorie drinks like soda with water and to eat out in moderation, being mindful of social influences on portion size. While the occasional indulgence is allowed, focus should remain positive and on staying active to burn extra calories from treats. Lastly, the article suggests addressing cravings through moderation or low-calorie substitutes to support weight loss goals.
Successfully Losing Weight
This document provides strategies for successful weight loss by discussing the importance of being honest with yourself, making necessary lifestyle changes, and committing to exercise. It recommends taking an inventory of your current diet and nutrients to identify areas to cut out or add. Making dietary changes along with exercising regularly, even just 30 minutes a day, are crucial parts of losing weight and maintaining a healthy lifestyle. Taking the time to properly prepare before starting a weight loss program can greatly improve your chances of success.
Permanent Weight Loss Solutions
The document discusses permanent weight loss solutions. It suggests making one's home a "fat free zone" by removing all unhealthy, tempting foods from cupboards and drawers. This prevents giving in to cravings when hungry. The author tried this approach and found that their taste buds adjusted to enjoy healthier options like fruit. While their weight reduced steadily over months, they have kept their home free of problematic foods to avoid regaining lost pounds or bad habits.
win the battle of the bulge 7 tips to increase self-control
This document provides 7 tips for increasing self-control to help with weight loss: 1) Get plenty of rest to boost willpower; 2) Identify cravings and substitute healthy alternatives; 3) Focus on improving one area at a time like diet or exercise; 4) Practice moderation by allowing occasional indulgences; 5) Celebrate successes by dividing goals into chunks and rewarding achievements without food; 6) Share your goals with supportive friends; 7) Use positive affirmations and visualization. Mastering self-control takes practice but can improve health long-term.
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This document provides tips for eating foods in moderation. It discusses understanding moderation by limiting unhealthy foods to small amounts occasionally. It recommends keeping a food journal to track intake and notice patterns that can help modify goals. Identifying triggers for overeating like stress or boredom and developing coping strategies is also suggested. Hiding or getting rid of tempting foods makes them less accessible during moments of boredom or weakness. Moderation is presented as the key to healthy eating without feeling deprived.
5. lesson 4 lose weight by taking a break from your diet
This document discusses the benefits of taking occasional breaks from dieting for weight loss. It argues that being too restrictive can slow metabolism and undermine willpower. Allowing yourself treats occasionally prevents cravings and "forbidden" foods from derailing your diet. The document provides tips for incorporating flexibility, such as focusing on long-term healthy eating, identifying challenges, budgeting calories, keeping a food journal, finding hobbies, increasing exercise, and savoring treats. It concludes by encouraging the reader to enjoy a favorite food in moderation and plan for occasional cheat meals.
2. lesson 1 slashing calories on the sly
This document provides 25 easy tips and techniques for cutting calories without feeling deprived, organized into sections on lifestyle choices, eating strategies, and meal strategies. Some of the key tips include eating before shopping to avoid temptation, choosing healthier restaurants, taking walks after dinner to suppress appetite, focusing on presentation to make meals more enjoyable, drinking water to feel full, and indulging in calorie-free pleasures like reading instead of snacking when stressed. The document emphasizes that small changes can add up to weight loss and that these tips are easy to incorporate long-term.
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Food Journaling: Weight Loss Tips from Downsize Fitness
Downsize Fitness is an international chain of gyms which helps our members lose 50+ pounds. Our weight loss program consists of Fitness, Nutrition, and Weight Loss Coaching sessions at our 6 facilities in the US and Canada. To become about Downsize Fitness memberships, our Certified Weight Loss Coach program, or Franchise opportunities, visit www.downsizefranchise.com
The Exact On The Web Surplus Weight Approach That Has Worked
The Customized Fat Loss method provides a diet plan customized to each individual's goals and body type. It challenges people but promises fast results. Unlike other diets, this method helps users not only lose weight, but learn how to transition to normal eating and maintain their weight loss long term through a guided approach.
Keeping Track Of What Exactly You Eat: How To Do It Correctly
Keeping an accurate food log is important for tracking calorie and nutrient intake. The document outlines best practices for food logging, including writing down specific food items and quantities consumed, the time of day eaten, and emotional state while eating. Following these tips helps identify aspects of one's diet that need improvement, such as not eating enough vegetables or snacking at certain times. It can also reveal if emotional eating is occurring and which foods are chosen during different moods.
Weightloss ppt
From healthy diet plans to helpful weight loss tools, here you'll find the latest diet news and information
Goal setting. session 2
The document discusses key criteria for setting effective goals:
1) Goals should be specific and describe a desired outcome rather than avoiding an unwanted outcome.
2) Goals should be measurable with clear metrics to track progress.
3) Goals need to be achievable and within one's control, avoiding dependencies on others or unrealistic aspirations.
4) Goals must be realistic and can be broken into smaller, incremental steps if a larger goal.
5) Goals require a timed framework to avoid unrealistic expectations and allow sufficient time for recovery.
The secret to weight loss
This document discusses various methods for weight loss, emphasizing consistency and finding an approach that works best for the individual. It notes that traditional methods include eating healthier foods in smaller portions, drinking water, exercising regularly, and controlling eating habits. The secret to weight loss ultimately requires sticking to a routine, being patient as weight does not come off quickly, and selecting a program that is right for the individual. It promotes reviewing the Fat Loss Factor program online for its revealed secret to weight loss.
Keeping Track Of What You Eat: How To Do It Correctly
Keeping an accurate food journal is important for understanding your diet and making changes. You should write down specifics of everything eaten, including ingredients, amounts, times, and emotions. This level of detail reveals which parts of your diet need improvement, like consuming too many sugars and unhealthy fats. Noting times and emotions associated with eating can help identify when and why unwanted snacking occurs so healthier alternatives can be prepared. An accurate food log is essential for properly analyzing a diet.
Winning The Ultimage Weight-loss Battle
People speak a good deal about losing weight and the way hard it can be, but this are only the truth if you're unsure of how to proceed. Knowledge is power in relation to fat loss. You increase your likelihood of succeeding if you know more details on shedding weight.
Best Weight Loss Plan
This document describes an 8-step online weight loss and wellness program that provides weekly e-coaching sessions, educational tools and strategies for long-term healthy living. The program covers topics like meal planning, exercise, stress eating and more through weekly e-learning sessions in a private online environment with expert guidance. It aims to help users lose weight, make permanent healthy changes and feel more energetic without dieting through accountability and free online tools.
Ab keeping a record revised
This document recommends keeping a food record as a form of self-suggestion to influence eating habits. It explains that simply recording what you eat can make you more mindful of food choices and encourage healthier decisions. Over time, maintaining a record may help you resist unhealthy foods and strengthen your desire to change through increased self-awareness without needing to diet or restrict what you eat. The record acts as a scorekeeper that connects your thoughts and actions in supporting your wish to improve your eating habits.
10 ways to stick with your exercise
This document provides 10 tips for sticking with an exercise regimen, including setting realistic goals, scheduling 30 minutes of exercise per day, keeping a fitness journal, finding an exercise partner, making exercise a habit, starting slow and varying exercises. It recommends doctor-supervised weight loss programs that utilize a medical professional's knowledge to help patients reach their goals and stick to a plan using these tips.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
02 why diets don't work
Dieting doesn't work for many people because it focuses on short-term changes rather than developing healthy lifestyle habits. Successful weight loss requires permanently changing one's dietary lifestyle by eating more fruits and vegetables, lean meats, and avoiding junk food. While occasional treats are acceptable, long-term success depends on consistency and finding enjoyable ways of eating healthy and exercising regularly.
Jump-Start Your Weight Loss Goals The Easy Way
This article provides tips to help readers lose weight in an easy and enjoyable manner. It recommends incorporating more physical activity into daily routines through small actions like parking farther away or getting off the bus early to walk more. Readers are advised to replace high-calorie drinks like soda with water and to eat out in moderation, being mindful of social influences on portion size. While the occasional indulgence is allowed, focus should remain positive and on staying active to burn extra calories from treats. Lastly, the article suggests addressing cravings through moderation or low-calorie substitutes to support weight loss goals.
Successfully Losing Weight
This document provides strategies for successful weight loss by discussing the importance of being honest with yourself, making necessary lifestyle changes, and committing to exercise. It recommends taking an inventory of your current diet and nutrients to identify areas to cut out or add. Making dietary changes along with exercising regularly, even just 30 minutes a day, are crucial parts of losing weight and maintaining a healthy lifestyle. Taking the time to properly prepare before starting a weight loss program can greatly improve your chances of success.
Permanent Weight Loss Solutions
The document discusses permanent weight loss solutions. It suggests making one's home a "fat free zone" by removing all unhealthy, tempting foods from cupboards and drawers. This prevents giving in to cravings when hungry. The author tried this approach and found that their taste buds adjusted to enjoy healthier options like fruit. While their weight reduced steadily over months, they have kept their home free of problematic foods to avoid regaining lost pounds or bad habits.
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This document provides tips for eating foods in moderation. It discusses understanding moderation by limiting unhealthy foods to small amounts occasionally. It recommends keeping a food journal to track intake and notice patterns that can help modify goals. Identifying triggers for overeating like stress or boredom and developing coping strategies is also suggested. Hiding or getting rid of tempting foods makes them less accessible during moments of boredom or weakness. Moderation is presented as the key to healthy eating without feeling deprived.
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The Ultimate Weight Loss Guide.pdf
**The Ultimate Weight Loss Guide**
Are you tired of yo-yo dieting? Do you want to finally lose weight and keep it off? If so, then The Ultimate Weight Loss Guide is for you.
This comprehensive guide will teach you everything you need to know about losing weight and keeping it off. You'll learn about the science of weight loss, how to create a healthy diet, how to get motivated, and how to overcome common weight loss obstacles.
With The Ultimate Weight Loss Guide, you'll have everything you need to achieve your weight loss goals. So what are you waiting for? get your copy today for free.
Here are some of the things you'll learn in The Ultimate Weight Loss Guide:**
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Weight loss requires patience, perseverance, and determination as it is a behavioral and mental process, not just physical. It involves making changes outside of exercise like attitudes, triggers, and food quality. Successful weight loss tips include keeping a food journal, making exercise a priority, setting short and long term goals, eating frequent low-glycemic meals, developing patience, educating yourself, visualizing fitness goals, and getting enough sleep. Overall, weight loss is a journey that requires restructuring thinking and handling stress to ultimately achieve a healthy lifestyle and body.
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This document discusses the importance of balance in life. It notes that while it is easy to admire people who have accomplished great things in one area, often they are unhappy because other parts of their life suffer without balance. The document provides steps to assess where your life may be unbalanced and set goals in each major area, with larger goals in weaker areas, to improve balance over the next year. Achieving balance through developing new habits and dropping old habits that hinder your goals is key to finding contentment.
Review Your Past
This document provides guidance on reviewing one's past in order to learn from mistakes and successes. It suggests that without examining the past, people are doomed to repeat past challenges. It then lists a series of questions to help the reader reflect on highlights and low points from the past year, important decisions made, habits to adopt or eliminate, key relationships, and relationships that could be ended. Reflecting on these areas of one's life can provide insight into patterns and help shape a better future.
Welcome to Module 5
This document provides an introduction to the final module about having your best year ever. It explains that this module will provide tips, advice, and a thorough example for achieving a great year if you are willing to put in the work. It notes that most New Year's resolutions fail because they are just wish lists without a real plan or process. Finally, it outlines that making the next year the best requires knowing what you want, developing the right habits, overcoming obstacles, and staying committed to your plan.
Putting it All Together
Matt wants to lose 50 pounds in a year in a healthy manner. He has gained weight gradually since college due to poor food choices and using eating as a coping mechanism for stress and boredom. His plan is to make small, sustainable changes like eliminating sugary drinks, taking daily walks, learning healthy eating habits, and developing new coping skills to replace emotional eating. Matt identifies potential obstacles like pressure from his mother and temptation from friends, and develops strategies to overcome them. His attributes of patience, persistence and prioritizing health will help him succeed through this challenging process.
Do You Have What it Takes
This document provides tips for achieving goals by cultivating the necessary attributes. It recommends:
1) Making a list of attributes needed for each goal and considering what type of person would achieve it. This may include being more cautious, having more self-esteem, or a different attitude.
2) Creating a plan to develop these characteristics using available resources and applying them daily to change yourself. Changing yourself will change your life and results.
3) Visualizing the person you want to become. Once you can believe it, everything else will fall into place. Visualizing yourself with the new mindset and attributes while having a plan and taking action is guaranteed to help achieve goals.
Gather Your Resources
This lesson discusses gathering resources needed to achieve goals. It recommends determining what knowledge, skills, advice or other resources are required, which may include mentors, education, or financial means. Potential resources include the internet, books, courses, clubs, videos and people who have accomplished similar goals. The lesson stresses identifying all resources needed, such as a guitar for a music goal or office space for a business goal, as well as ensuring sufficient time is available to devote to the goal.
Are Your Habits Helping or Hurting You?
This document discusses how habits can either help or hurt you in achieving your goals. It notes that habits are automatic behaviors that are largely shaped by our environment. The document provides tips on ensuring habits support our goals such as linking habits to goals, tracking new routines to form habits, understanding the motivations behind habits, eliminating habits that make us feel negative emotions, and replacing negative habits with positive ones. The overall message is that we can decide whether our habits help or hinder us from living prosperously and achieving our dreams.
Summary And Reflection
The document discusses habits and their long term implications. It notes that while bad habits may seem positive in the short term, they are detrimental over the long run. Good habits take time to develop, as the Colorado River showed by carving the Grand Canyon over millions of years through its consistent path. The document recommends adopting universal habits that can help accomplish any goal and lists eight such habits. It also discusses the concept of choice bias and how it can be used to create new helpful habits.
8 Habits That Guarantee Success
The document discusses 8 habits that can guarantee success:
1. Make a to-do list each night and prioritize the most important task for the next day.
2. Get 7-8 hours of sleep per night for optimal performance.
3. Meditate or pray daily for 15 minutes to improve creativity and balance.
4. Review your goals at least once per day to maintain focus on your objectives.
5. Review your day each night to avoid repeating mistakes and learn from successes.
6. Exercise daily to boost health, alertness and self-esteem.
7. Practice mindfulness to focus on the present task.
8. Start slowly by implementing just one new habit at a
Breaking a Negative Habit One Day at a Time
This document provides strategies for breaking negative habits one day at a time. It recommends focusing on daily mini-goals to make small adjustments, such as reducing carb intake at lunch by eating less bread. It also suggests using time intervals to control habits, like allowing oneself one cigarette per hour at first before gradually increasing the time between cigarettes. Finally, it advises rewarding successes to strengthen future efforts, like allowing an afternoon hobby if mini-goals were met 75% of the time for the month.
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
This document discusses eliminating bad habits that prevent people from achieving their goals and dreams. It explains that many bad habits are ways of dealing with stress and boredom that provide only temporary relief without solving the underlying issues. The document provides a 4-step plan to change bad habits: choose one habit to change at a time, start small, be aware of triggers, and find an enjoyable new habit to replace it. Replacing bad habits with effective stress-relief strategies can improve life quality and success.
Form Empowering Habits to Create The Life You Deserve
1) Forming new habits takes consistency - research shows it takes repeating a behavior 66 times consecutively to form a new habit.
2) Habits are more likely to form when behaviors are repeated in the same context or situation. Being in the same place and pairing a new behavior with an existing one can help cue the habit.
3) Consistency is key in the initial stages of forming a habit - skipping days early on makes it less likely the behavior will become automatic. The lesson encourages applying this research to develop empowering habits that create the life you desire.
Negative Habits And Their Devastating Effects
This document discusses negative habits and their detrimental effects. It uses the example of Tom, who wants to play basketball but his Saturday morning routine of sleeping in and eating an unhealthy breakfast prevents him from doing so. While these habits provide short-term benefits like sleeping in and enjoying tasty food, they undermine Tom's long-term goals. The document advises readers to identify their own negative habits, how they are reinforced, and how to replace them with positive habits for improved well-being and success.
Form Empowering Habits to Create The Life You Deserve
1) Forming new habits takes consistently repeating a behavior around 66 times. It is important to do the behavior in the same context and environment to help it become automatic.
2) Consistency is key - aim to repeat the behavior for 66 days in a row without skipping in order to successfully develop a new habit. Pairing a new behavior with an existing one can help with consistency.
3) Understanding how habits are formed can help in developing positive habits that create the life you desire and replacing negative habits that are holding you back.
Discover Your Power by Knowing Your Intentions
This lesson discusses the importance of knowing your intentions in order to move towards success. Having intentions gives you power and keeps your goals at the forefront of your mind. You should have both short-term intentions, like excelling at work daily, as well as longer-term intentions, like earning a promotion. Knowing your intentions gives you confidence and control over your future, and others may see you as a role model. The lesson concludes by encouraging the reader to think of a long-term intention and some supporting short-term intentions to take action on.
Welcome to Module 3
This module discusses how to properly set goals using a systematic approach to help achieve success. It notes that many people set goals improperly or fail to fully utilize goals. The module aims to teach how to set intentions for the future and then effectively work towards making those intentions a reality.
Summary And Reflection
This module discusses the importance of setting goals systematically and managing habits effectively. It emphasizes knowing your intentions for the future and choosing your path rather than allowing others to dictate it. Both positive and negative habits are extremely powerful over the long run, so it is critical to manage them. Negative habits can be replaced with positive ones. The ability to create empowering new habits from scratch can guarantee success. The module concludes by asking the learner to self-reflect on whether they have started a new supporting habit consistently and to reanalyze their process if not.
See The Strategies in Action
Mary wants to stop spending money on coffee each morning at Starbucks and instead save $150 per month for a family vacation. She develops a plan to replace this habit by making coffee at home each day. Mary considers potential obstacles like running late or driving by Starbucks and develops solutions, such as setting up an automatic coffee maker and taking a new route to work. She gradually transitions from buying coffee to making it at home and sets up automatic savings transfers. By preparing for challenges and finding substitutes, Mary is able to successfully adopt the new habit and achieve her financial goal.
Develop New, Empowering Habits
This document discusses developing new positive habits. It provides suggestions for a person who wants promotions at work but does not currently invest personal time in professional development. The suggestions include subscribing to a trade journal, scheduling daily reading time, joining a local business organization, and engaging with interests through activities like library books and discussions. Developing these new habits through consistency and self-motivation will help the person achieve their career goals.
Substitute Positive Habits For Negative Habits
This document provides guidance on replacing negative habits with positive ones. It discusses Tom, who engages in unhealthy weekend habits. The document recommends Tom set an earlier alarm, eat a smaller breakfast, play basketball in the mornings, and consistently repeat these behaviors for 66 days to form new habits. Similarly, it discusses unhealthy breakfast habits and replacing cinnamon rolls with fruit to develop a positive eating routine. Overall, the document stresses acknowledging negative habits, substituting them with empowering alternatives, and continuing the new behaviors daily to form long-lasting positive habits.
More from Dan Cheung (20)
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
4 Steps to Freedom - Eliminate Habits That Smother Your Dreams
Form Empowering Habits to Create The Life You Deserve
Form Empowering Habits to Create The Life You Deserve
Form Empowering Habits to Create The Life You Deserve
Form Empowering Habits to Create The Life You Deserve
11. lesson 10 conclusion and homework
- 1. Module 1 – Lesson 10 Conclusion and Homework
- 2. In this module, you learned dozens of easy and painless strategies to help you cut calories each day, including: • Eat breakfast. • Have a regular time for your meals. • Fix your plate and take it to the table. • Use smaller plates. • Set a pleasing table and linger with your meal. • Start your meal with soup or salad. • Put your fork down in between bites, chew well, and savor each bite. • Shop the perimeter of the grocery store. • Schedule plenty of meals and snacks throughout the day. • Include protein in your snacks. • Have a plan for rewards. • Eat high-volume foods. • Drink more water and tea. • Get enough sleep. • And many more
- 3. • From finding your motivation for losing weight, to grocery store shopping techniques, to the various aspects of cutting calories, like eating in moderation, portion control, and learning to eat slower, you discovered easy, proven, and actionable techniques you can use right now to help you lose weight. • You learned, also, how to manage what you drink to cut calories as well. • You joyfully discovered that the smartest, most effective strategies for losing weight actually include time off from your diet. Yes, you can include wine, chocolate, and cheesecake in your routine! The secret is to eat them in moderation. • Next, in Module 2, you’ll find out how to tackle your eating triggers, like emotional eating, walking into a movie theater, and late night hunger. You’ll learn how to strengthen your self-control. And you’ll discover how to maintain your target weight as time goes on. But first, we’ll pause to reflect on this module’s ideas.
- 4. Self-Reflection: • What are your reasons for losing weight? Which one is most important to you? • Visualize yourself at your target weight. How does this make you feel? • Have you tried any of the action tips in this module yet? Which ones? Which ones will you try next? • Which aspect of cutting calories is more difficult for you – portion control, eating in moderation, or something else? How can you alleviate the difficulty? • What are your favorite calorie-cutting strategies? How can you turn these strategies into habits? • How can affirmations help you lose weight? Try writing your own affirmation describing you at your target weight and mentioning your favorite calorie-cutting strategies that you take advantage of each day to lose weight. Read this affirmation out loud at least twice each day. • Which of your friends or loved ones might consider being your weight loss buddy? You can support each other in your weight loss goals, bounce calorie-cutting ideas off each other, and keep each other on track. Call them and discuss the idea.