5-Steps Permanent Weight Loss Program by Kathryn Martyn, M.NLP

bite as a separate event. Write down what I'm tasting and see

what I notice now that I never noticed before? Different smells,

sights, textures, and subtle tastes. I'll make an effort to

really chew each bite at least 10 times.

4. I want to add some exercise. I'll achieve this by doing some

research at the library or on the Internet about what I might

enjoy, then perhaps get a free pass to my closest gym, talk to

friends, borrow exercise tapes. Consider hiking. Find exercises I

can do in front of the TV at first, or on the floor in my bedroom

when I first get up. Whatever works.

I'm willing to experiment until you find what works best. I don't

care if other people see me getting started. I'll start slowly,

then add more after the first few weeks, when I'm ready.

Finally, close your eyes and imagine carrying out your plan. If

you chose getting up an hour earlier, see yourself doing it. Does

it fit? Are you a night person? If so, an early morning workout

probably won't pan out -- stick to midday or evening workouts.

Find what fits for you. Can you really see yourself doing what

you've chosen, regularly? If not, adjust, find something you will

do regularly. It's consistency that gets the results.

STEP 5: Set Up Plan A And Determine What You Need To Get Started

Plan A:

1) I need a small notebook I can carry with me for keeping track

of what and when I eat (only needed short-term to get an idea of

what I'm eating now and where I might make small changes).

2) Need monthly calendar to track my exercise minutes, even if

it's only 10 minutes this month and 20 next, that's progress. You

are after progress, not perfection. There is no such thing as

perfection.

3) Visit library or order book online for using bodyweight for

exercises. Pushups, crunches, etc., can be done without any extra

equipment.

4) Buy healthy foods to have on hand such as fruits, cut up

vegetables. Visit different grocery stores and markets to see

what's there I hadn't noticed. Make dinner at least twice a week

and freeze leftovers into ready-to-eat frozen meals.

5) Purchase or order supplements, protein powders, videos, etc.,

if I want them.

Putting It All Together

Start working your plan. Don't wait for the next full-moon or

some other arbitrary starting date. Just get started. The sooner

you start, the sooner you begin to see results.

If you use EFT (Emotional Freedom Technique), do it at least

three times a day. It only takes a couple of minutes and you can

do it while you do other things, so get it done. Check in with

your list of behaviors you'd like to change, and then work on one

issue each week or until it becomes a non-issue, then move to the

next.

You might start with frustration that things aren't happening

fast enough, since this is a common early annoyance and one that

drives many people right back to the couch:

Example EFT statements:

"Even though I'm frustrated by all these instructions, I deeply

and completely accept myself."

"Even though I don't want it to take so much effort, I deeply and

completely accept myself"

"Even though I hate all this and just want to wake up skinny, I

deeply and completely accept myself."

No matter what, if you are putting attention on this process,

then you are making progress. It doesn't matter if you keep to

your plan exactly. What does matter is that you make a plan at

all.

If you make a small effort every day you'll find that some days

will be better than others, and that's okay. It's easy to forget,

and fall back into our usual patterns which is why keeping a

notebook handy helps keep you on track. So does scheduling your

workout time just like you would any appointment, and then

keeping it.

The goal isn't to be perfect -- it's to take action.

You can use a grading system, such as one point for achieving

each item on your list, and tallying the points at the end of the

week. You could also color in the squares on the calendar, so

when you achieve what you planned, you color it in, but if you

didn't achieve what you planned, you don't color it in, or

different shades of color. That way you can see at a glance how

often the calendar is colored, how many squares are missing, etc.

You can also see as months go by how you are improving.

If you exercise five days this month, then 10 next, and 20 after

that, you're improving. You're getting fit, and the weight will

be coming off. Having a visual display of your progress can help

keep you on track. Remember, expect to be human (less than

perfect) and you won't be disappointed.

If you believe you must have a strict plan, that's okay, as long

as you're aware that a slip from time-to-time is not the end of

it. Slips are nothing more than a learning experience, then you

go ahead to see if you can prove me wrong. That would be great if

you never slipped. Just no matter what, no matter if it's been a

week since you did anything on your list, it does not matter;

just pick up where you left off and start again. Slowly you'll

falter less and succeed more.

The goal is to build strength and fitness into your daily life.

Better to go about it slowly and achieve small successes than to

jump in with all your heart and never come back for day two.

Small Changes Equal Big Results

There are 365 days in a year. If you achieved your goals on 200

of them this year wouldn't that be an improvement over last year?

As you improve, your weight will fall. That's how it works.

That's why people who achieve their best weight and maintain it

have learned how to stay "on plan" more often than "off plan."

Eventually you don't really think of it as a plan at all but just

how you are. It becomes your new way of life.

Use these five steps to get started on a plan, right now. Start

by getting a small notebook, then starting writing down th days

of the week, thinking about your schedule and how you'll make

some changes to your routine. After all, it's your present

routine that isn't working, so you must make some changes. Make

them fit, and then you'll fit into those small jeans in no time.

Go to Page 1

BIO:

Kathryn Martyn, Master NLP Practitioner, author of the free
e-book: Changing Beliefs, Your First Step to Permanent Weight
Loss, and owner of http://www.OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and
NLP for Ending the Struggle with Weight Loss.
http://www.onemorebite-weightloss.com/getnews.html

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