101Ways to Stay Motivated and Lose Weight
By Donna Lynn
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About this ebook
I want you to feel inspired and believe in the possibility of you being the best YOU ever. So, whether your overall goal is to get fit, search for a new career, or just enhance your life for the better, your first step is to take the initiative to change your mind-set and operate on a higher level. In order to do this, you must become mindful of your behaviors and thought patterns. When you are honest and open for change, change will happen. And this book will help you see that it does.
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101Ways to Stay Motivated and Lose Weight - Donna Lynn
© 2014 Donnacize. All rights reserved.
No part of this book may be reproduced, stored in a retrieval system, or transmitted by any means without the written permission of the author.
Published by AuthorHouse 06/18/2014
ISBN: 978-1-4969-1902-1 (sc)
ISBN: 978-1-4969-1901-4 (e)
Any people depicted in stock imagery provided by Thinkstock are models, and such images are being used for illustrative purposes only.
Certain stock imagery © Thinkstock.
Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed since publication and may no longer be valid. The views expressed in this work are solely those of the author and do not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.
Contents
Acknowledgments
Prologue
1. You Are Beautiful!
2. Eat Your Last Meal At Least 4 Hours Before Bedtime
3. One Step Back? Two Steps Forward!
4. Drink 6-8 Glasses Of Water Per Day
5. Walk Your Way To Great Health During Lunch
6. Exercise To Help Reduce Low Back Pain
7. Exercise 3-4 Days Per Week
8. Practice Good Postural Habits At All Times
9. Leave The White Breads Alone
10. Don’t Drink Your Calories
11. Don’t Count Failures
12. Exercise For Menopause Symptom Relief
13. Eat Breakfast Daily
14. Enhance Your Self-Efficacy
15. Boost Your Metabolism With Mini-Meals
16. Don’t Procrastinate
17. Pick A Time To Exercise And Stick With It
18. Don’t Accept Not Trying
19. Eat Soup Daily
20. Become A Fruit-Anista
21. Get The Entire Family Involved
22. Visualize
23. Love Yourself First
24. Be Realistic
25. Set Short-Term Goals
26. Join An Aerobics Class
27. Plan Your Meals Online Or In Advance
28. Laugh
29. X
Your Calendar When You Exercise
30. Exercise With Your Significant Other
31. Reduce The Stress In Your Life
32. Exercise While Watching Television
33. Keep The Benefits In Mind
34. Hire A Personal Trainer
35. Aim For Balance
36. Purchase A New Pair Of Exercise Shoes
37. Concentrate On One New Healthy Habit At A Time
38. Improve Your Overall Health
39. Put Your Health Above Everyone Else
40. Don’t Attempt To Eat Away Your Stress
41. Practice Patience
42. Control Your Portion And Serving Sizes
43. Breathe Deeply
44. Do It For You
45. Read Food Labels
46. Play To Your Preferences
47. Join A Health Club
48. Celebrate Your Success
49. Examine Your Risk Factors
50. Avoid Tobacco Products
51. Run For A Cause
52. Limit Your Sodium Intake
53. Ask For Gifts That Keep On Slimming
54. Add Muscle Toning To Your Workout Routine
55. Be Aggressive
56. Enhance Your Spiritual Wellness
57. Don’t Make Excuses
58. Read More Health-Related Topics
59. Practice Affirmations
60. Shut Down Your Kitchen
61. Go Easy On The Gravy, Dips And Sauces
62. Cook The Low-Fat Way
63. Weight Loss Stalls? Don’t Panic!
64. Your Eyes Are Bigger Than Your Stomach
65. Don’t Skip Meals
66. Purchase Exercise Equipment
67. Purchase Or Borrow Exercise Dvds
68. Exercise With Household Items
69. Get A Good Night’s Sleep
70. Make Fitness A Habit
71. Take The Stairs
72. Avoid Supermarket Temptations
73. Beware Of Diet And Exercise Saboteurs
74. Always Have A Plan B
75. Eat Fruits And Vegetables Every Day
76. Become Your Own Cheerleader
77. You Can Survive The Snack Attack
78. Your Body Needs Rest To Perform Its Best
79. Perform Calf Raises While Working
80. Avoid The Scale
81. Get A Physical Examination
82. Dance Like Nobody’s Watching
83. Get Healthier Skin
84. Lower Your Blood Pressure
85. Prepare Healthy Meals With Your Family
86. Know Your Fitness Personality
87. Beware Of Impulsive Vending Machine Snacking
88. Become A Picky Eater
89. Be Vain
90. Smell Before You Eat And Eat Slowly
91. Beans, Beans, Good For Your Heart
92. Start An Exercise Program At Work
93. Get A Massage
94. Surround Yourself With Positive People
95. Juice Your Fruits And Vegetables
96. Manage And Prevent Diabetes Ii
97. You Must Commit
98. Practice Moderation
99. Meditate
100. Manage Osteoporosis With Exercise And A Healthy Diet
101. Live A Life Filled With Vitality
Epilogue
Categorized Table Of Contents
Appendix B Physical Activity History Questionnaire
Appendix C Self-Efficacy Scale
Appendix D Physical Activity Enjoyment Scale
All About Donna
ACKNOWLEDGMENTS
I would like to express my deep appreciation and profound gratitude to my editor Tiara Carr for her enthusiasm, dedication and feedback. Thanks again Eric Cuffie for the images. To my son Tyrell, continue to be a light in the lives of the many children that you work with. Words cannot express the love that I have for you. To my nieces, nephews and godchildren, Patricia Cuffie-Jones, Derrick Cuffie, Tabitha Baxter, Winston Baxter Jr., Nicole Baxter, Kristina Baxter, William Baxter, Raven Baxter, Cynthia Baxter, Latika Diggs, Toni Chiarella and James Graves: this book is dedicated to all of you. Always know that if you put in the work, the results will come.
Your crown has already been bought and paid for. All you have to do is put it on your head.
James Baldwin
PROLOGUE
Teachers often teach that which they love and want to learn more about themselves. I am no different. I wrote this book for my clients to benefit from, as well as to nourish my own desire to stay healthy in every dimension of life. My guess is that what has brought you to this book is exactly what has driven me to write it: the desire to make a drastic change in life, not only physically, but emotionally as well. I, too, want to remain motivated, eat an overall healthy, yet tasteful diet, and maintain a healthy weight; and this book is here to help us both.
Some of the life enhancements within this book derived from people just like you whose life experiences have taken them from one roller coaster ride to another as a result of poor diets, failed exercise plans and negative life experiences. Others developed from the valuable information I’ve read in books and articles, as well as what I’ve learned from seminars and daily conversations with friends, family members and colleagues.
Regardless of its origin, 101 Ways is designed to motivate you in more ways than one. The goal is for you to make better life choices by living a healthy life filled with vitality and passion. These choices can be guided by the 101 tips listed herein, which I hope will provide you with greater insight, better understanding (of a healthy diet) and the motivation to move.
I want you to feel inspired and believe in the possibility of you being the best YOU ever. So, whether your overall goal is to get fit, search for a new career, or just enhance your life for the better, your first step is to take the initiative to change your mind-set and operate on a higher level. In order to do this, you must become mindful of your behaviors and thought patterns. When you are honest and open for change, change will happen. And this book will help you see