WEEK 7
Creating Healthy Habits
CREATING HEALTHY HABITS
"You CAN teach an old dog new tricks.
It just takes time, patience and commitment."
ACTIONS DICTATE OUTCOMES:
CHANGE YOUR WAYSTO CHANGE YOUR HEALTH
You are on your way to better health through a new lifestyle. Habits
that you create today can last you a lifetime. A habit is a routine of
behavior that is repeated regularly and tends to occur subconsciously. We all
have habits that we would like to change. Now is the time to focus on the
unhealthy habits that are holding you back from reaching your weight loss
goals. TLS® is about living a healthy lifestyle and that includes building on
small victories throughout your journey. Repetition is key. Small, consistent
changes will add up to great results. Start by becoming aware of positive
habits you can continue or create, and identify unhealthy habits that you
would like to replace to support your new healthy lifestyle,
CAN YOU RELATE TO THESE UNHEALTHY HABITS?
ARE ANY OF THEM HOLDING YOU BACK?
Skipping breakfast/skipping meals — you probably always plan to have
your cell phone charged before you leave the house or you bring your
charger with you. Do you do the same thing to be sure your body is
fueled?
Impulse-buying at the grocery store
Eating mindlessly while watching TV, reading, or when bored, even if you
are not hungry
Deciding what to eat at the last minute — instead of planning ahead to
be prepared
Here are some suggested healthy habits you may want to implement:
1. Plan — don't set yourself up to fail.
• You will need a strategy for meals and snacks. You had favor-
ites before and quick things you used to grab. Identify new
favorites and plan ahead to have these readily available.
• TLS Nutrition Shakes and TLS Whey Protein Shakes are great
items to have with you in case you are in situations where you
cannot cook
2. Shop with a full stomach.
• Grocery shopping on an empty stomach is a recipe for disaster
• Prepare a grocery list to avoid impulse-buying, or try using an
online shopping service if available in your area.The key to
healthy eating starts with stocking healthy food in your pantry
and refrigerator
3. Eat at regular intervals.
• It is important to not go without food for more than four
hours when you are awake. If you're hungry every three hours,
eat! That means your metabolism is working!
•Your body will respond better to knowing that it is receiving
energy at regular intervals and will keep your metabolism op-
erating efficiently. It will also help prevent binge eating.
4. Practice mindful eating.
• Eat sitting down at a table and eat from a plate. Be conscious
and grateful for your meal.
• If you eat while distracted (in front of the TV or on the go) or if you
eat without consciously putting food on a plate or in a bowl (nuts,
tortilla chips) you may underestimate the amount consumed.
5. Serve food on individual plates during family meals.
• Bowls or plates of food on the table beg to be eaten, and will
encourage second helpings
• it takes 20 minutes for your brain to receive the signal that you
are full
• TLS CORE, taken as directed, is a great way to assist with overeating
6. Eat slowly, chew more, savor food.
• Try resting your fork in between bites; some people try to rest
it three times for three minutes during each meal
• Drink plenty of water with your meal
7. Don't eat after dinner.
• Many people can consume large amounts of food after dinner
• If you are truly hungry, choose a snack that will support your
efforts (frozenTLS Nutrition Shakes in small cups are a great
dessert; berry bowl; veggies with a small dollop of hummus)
•Try brushing your teeth after dinner, which may reduce the
temptation to eat again, or chew gum
• The most nutritious snacks contain protein and fiber (lettuce
wraps with turkey, apple slices with nut butter, egg cups with
spinach, small serving of homemade chicken salad with celery)
• Remember protein and fiber at every meal make losing weight
no big deal!
• Try this favorite: Mix one scoop of TLS Nutrition Shake, one egg
or egg white, with one tablespoon of natural nut butter in a small
muffin-sized dish. Microwave for one minute.Voila!
9. Protein-pack your breakfast.
• Breakfast should never be skipped; it is the most important
meal of the day
• Be sure to include plenty of protein as it will help reduce
cravings during the day:
0 If you are eating eggs, don't just eat one egg. Eat one
egg and three to four egg whites
° If you don't have time, blend a quick TLS Shake with
a handful of spinach
10. Schedule your exercise.
• If you don't schedule your exercise, something will come up
and you may not follow through
To change an existing habit, it may be easier if you have a solution
or replacement. Write down unhealthy habits you would like to replace
with new habits you would like to adopt.