Decluttering Habits
p. 28
p. 28
The first step to taking inventory of your habits.
What is awareness?
It isn't always obvious.
What is comparison?
Depending on who you ask and how you count, there are between 60 and 600 of these associated with obesity.
What are co-morbidities?
The three Rs gained by having a consistent nighttime routine.
What are rest, recover, and reset?
Looking at the nutritional label on a treat and then forming a plan to burn off the calories.
What is candy bar calculus?
Two things to consider before removing a habit.
What are the needs it is meeting, and what would a healthier alternative be?
What is curiousity?
Failing to adjust medications and thereby increasing some health risks.
What is the importance of monitoring health indicators during weight loss?
Created by a thoughtful nighttime routine.
What is a pause between the busyness of the day and the rest your body needs.
Not physical activity alone.
What is the magic bullet for weight loss?
Simply noticing energy-draining habits.
What is the key to knowing what to refresh?
It isn't pretty, but it's powerful.
What is protecting your mental space?
(Limit inputs that trigger you.)
The leading cause of death for people with obesity.
What is cardiovascular disease?
Just like mornings benefit from preparation, evenings benefit from this.
What is intention?
This results in only minimal weight loss.
What is less than 150 minutes of exercise per week?
For moderate success, double this should be considered a minimum and be conducted with a moderate amount of effort.
The amount of time that should be used to review your progess.
What is a few minutes each week?
One way to give your brain evidence that you are making progress.
What is writing down three small wins each day?
What is type 2 diabetes?
Should be done at least 30 minutes before bed to signal your body it is time to rest.
What is turning off screens or stepping away from technology?
Diet and physical activity should be viewed as this rather than interchangeable.
What is essential and complementary?
Writing a quick to-do list each morning or evening helps to avoid this.
What is mental clutter, or letting tasks pile up mentally?
Something that should be celebrated along with the milestones.
What is the journey?
The kind of relationship that exists between obesity and depression.
What is bidirectional?
Writing down tomorrow's to-do list, journaling, or reflecting on one good thing from the day can all be ways to do this.
What is releasing the day?
What is preventing worries from following you to bed?
Together, they result in better management of some obesity-related co-morbidities than the drugs alone.
What are semaglutides along with exercise?