3 Surprisingly Easy Behavior Change Techniques That Will Help You to Lose Weight.

How 60 seconds every morning can become a game-changer for your results.

Obesity is the root cause of many chronic conditions, including heart disease, diabetes, back pain, liver disease – just to name a few.

Even the severity of COVID-19 seems to be correlated to being overweight: According to the Center for Disease Control and Prevention (CDC), obesity is one of the major risk factors for severe COVID-19 cases. A high BMI is associated with a higher risk of acute respiratory distress syndrome (ARDS), which complicates the treatment of COVID-19.

However, many people struggle when trying to lose weight. Mostly because diets only work short-term and sustainable weight loss requires sustainable efforts and patience.

Here’re three behavior change techniques that can help you to kickstart your weight-loss journey.  

3 reasons why

Write down three reasons why you want to lose weight. They can be as trivial as “I want to look great at my high-school reunion” to “I want to decrease my chances of developing type 2 diabetes”. However, try to come up with things that you are passionate about. Emotions are “stronger” than facts – try to be excited about your goals.

If you want to go the extra mile, visualize your results. Paint a mental picture of your goal: try to see what it would look like. You can even try to experience how you would feel once you reached it.

3 diversions

Write down three things you can do the next time you crave a snack. Often appetite subsides after 5 – 10 minutes: what are activities you can do instead of snacking? If you want to score double, try exercise-based diversions such as running up and down the stairs, walking around the blog, or doing your favorite yoga pose. IMPORTANT: these activities need to be easily accessible, i.e., you need to be able to perform them whenever you’re tempted to do something that could sabotage your goals. “Taking a yoga class at a studio” is an example of a diversion that requires too much preparation to be used spontaneously.

3 commitments

Write down three healthy behaviors that you can do every day for the next week to support your weight loss journey.  Examples could be as simple as “drink a gallon of water”, “walk 10 minutes”, “do a 5-minute relaxation exercise before going to bed”. IMPORTANT: Please make sure these activities are compatible with your schedule and energy levels.

Have all three lists readily accessible. You can write them on a piece of paper that you can carry with you or add them as notes to your phone.

Make it a habit to check your lists daily for the next week. Ideally, do it first thing in the morning. See what happens. Chances are high that you will change your behavior only by doing that. Give it a try and trust the process – you might be surprised how well it will work.

Interested in more weight loss or health hacks?

Change your life within the next 4 weeks: Kaizen Up Your Life by Rike Aprea and Sush Prusty, M.D. provides you 28 days of inspiration for a healthier, happier life. FREE for Kindle Unlimited Members or $3.29 without membership.

In good health,

Rike Aprea

My name is Friederike Aprea. Most people call me Rike. I'm German-born and have lived and worked in Japan and Korea before I moved to the US. I coach individuals and companies using the principles of Kaizen. Whether you want to live a more purpose-driven life, improve your health, or change the business model of your company: Kaizen can get you there. Step by step. Day by day.

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