IF you haven’t read  “Weight Loss Mind Set Part 1″,  read it now.

Great! So you have some really good positive statements – these state the OUTCOME – what RESULT you want. The question now is how do you get there? The mind set here is an ACTION PLAN that gradually will make life long behavioural changes – changes that will keep the excess fat off and keep you fit and healthy.

Your action plan will be behaviour changes that will take you along the pathway to successful weight management and great fitness.

Your action plan is in small achievable steps one week at a time.

For example:

A WEEK’S ACTION PLAN:

Step 1. From NOW I move more ! I behave like a healthy FIT person!I incorporate daily ‘incidental’ movement that will add up and help me to burn off more calories. I use the stairs instead of the elevator. I park my car further away from the supermarket door rather than closer. I’m sure you can think of others that will fit your lifestyle.

Step 2 This week, I will put in place three 20-30minute sessions of ’huffy/puffy’ cardio. ( then choose according to your present fitness – it can be ‘power-walking’, cycling, walk/run, swimming etc. but make sure you are breathing heavier than you normally do! We want to make sure those cardio sessions are working for you.) Write the sessions in your diary and do them. You can increase to 30-45 minutes once you are in the swing of things.

Step 3. I look after my muscles and do some strength training at least once a week – grab a personal trainer who can give you the good exercises ( see my post on strength training and don’t  waste time with isolated exercises or tiny weights)

Step 4. I eat good breakfasts to keep me going.

Step 5. I choose healthier versions of my favourite food ( e.g. if pasta is your favourite- try it with tomato based sauces instead of cream based ones. Try wholemeal pasta instead of white. Go for low fat milk rather than full. These small changes add up to lifetime success). You don’t need to spend money on ‘this diet’ or ‘that diet’ – eat fresh food that looks like it was grown – and you will be on the right path!

You see, it’s all about changing your mindset- and making small changes that you will keep – as life-long habits. We are getting rid of the “I’m on a diet”mentality and embracing “I live a healthy, vibrant, energised lifestyle” mentality.

THEN YOU NEED A DAILY ACTION PLAN

THIS a list of positive statements – a few at a time is good , otherwise you will put your brain into a spin! Put these into present tense format – your brain will get into the habit of thinking “this is already happening” and your body will follow.

Examples:

• I love my 30 minutes of cardio each week day.
• I’ve gotta have my cardio ‘fix’ today!
• I love eating this fresh unprocessed food.
• I choose to eat healthy snacks today.
• I’m putting my healthy snacks in the fridge NOW!
• This is the only body I’ve got – I’m looking after it!

Come back and visit soon for Part 3!