But getting yourself back into the program requires momentum. I had to start monitoring my progress, daily if possible, and observe where I was good and where I had slacked off.
The more I do this, routines are established and improved. Here are some examples:
- At Home Exercises - jumping jacks, squats, push-ups, lunges, sit-up, legs, and tummy exercises are usually done in the morning. At times, spread throughout the day.
- Morning fast - whenever possible.
- Replacing rice with vegetables like pechay and similar types.
- Limit beverage drinking from 1 to 2 cups per day (coffee and the likes)
- Weigh-in regularly.
- Monitor water intake.
I also had to think about ways of replacing usual activities with new ones. For example, when I am tempted to take a beverage, I can drink water and catch up with work or do standing push-ups.
I am excited with this process as I know that if I will succeed in this, I can share it to others who want to continuously improve their habits on a long term basis.
I embraced this with the mindset that I should not take any form of weight loss supplements. I should be able to do the exercises from home. I want to do this by eating less, move more, and sleep well.
The idea of rewarding myself is something new for achieving my habit formation routine. I want to incentivize myself for successfully establishing habits including:
- Complete a 4-cycle (2-weeks sprint each) with proper monitoring and updating.
- A parameter performed regularly with discipline over time - becoming a habit.
Rewards can be in the form of something I will get for myself or give to others. I will decide on when the time comes based on practicality.
You might wonder why I did not include a target weight. I actually wanted to but in reality, that number may likely move for one reason or another. I want to establish my own mantra.
Improve your food and physical activity habits for the better. The weight will follow.
