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Elizabeth Pattalis Nutritionist

Personal Trainer - Pilates Mat & Reformer - Whole Life

How To Create Effortless Healthy Habits

July 20, 2019 By elizp Leave a Comment

 
A lot of our daily actions are automatic. Your brain likes autopilot. It requires less energy. For better or for worse, our habits shape us.
 
The more you do an action, the more you strengthen the pathway, “neurons that fire together, wire together”.
 
What are your automatic habits? Some examples could be: taking the same route to work each day, oats for breakfast, brushing your teeth morning and night, going for a walk every day at 6 am, making your bed as soon as I get up. These things require zero debate. There is no willpower involved.You can then apply this further, for example, if I go to the supermarket, I don’t walk down the biscuit aisle. I don’t eat biscuits, I eat healthy fresh food. I don’t decide what take out to eat for lunch, I know because I always pack a lunch box.
Again, there is no decision, it is what one does.
 
Do something enough and you don’t need discipline.
 
To change a habit, a bad one to a better one, it is hard. It requires brain energy. It also requires you to stick with it long enough so that you can strengthen those pathways, your brain will want to go back to what it knows it can do easily.
 
This is why we often fail, it is too hard. But isn’t it easier to do it right now, than to give up and try again later?
 
So, I ask you, what can you do to improve your current situation? What bad habits do you need to get rid of? Then commit to it, make the decision and commit. How do you do that? Replace it with a different better habit. For example, if you drink wine every night, change it to a tea. The second thing is, you need to reward yourself. Positive reinforcement is super important. It releases dopamine in your brain, and when you release dopamine, your brain wants it again. It will start to want tea. Give yourself some guidelines, eg you’ll have wine at most one night per week, and when you achieve that for two weeks you will reward yourself by getting a massage. Don’t neglect the reward part.Have a plan made in advance. Eg, such as packing your lunch before the work day starts. Or if you must buy your lunch, know what you are buying before you get to the food court.

Accountability is also important. Tell people and write down your new goals. Both are important. Reflect on the goals every morning, feed your mind with good thoughts so set yourself up for the day. When it comes to weight loss, how many times have you tried and not gotten anywhere? How about doing it right this time and then you don’t have to keep wasting energy retrying and worrying about food and your weight?
 
Almost all of us think too much. It is tiring. We worry we worry about the fact we over worry. We can’t get out of our heads, it’s no wonder we can sometimes just give in and then binge eat at night mindlessly. Our minds are exhausted.
 
Give your mind a break, a mind vacation. Do things to calm and be present more. Exercise is probably one of the best things for that. Consider Pilates or Yoga. In Pilates, you focus on the muscles, and your breathing. It is highly therapeutic, quieting the mind.
 
Consistency is what will help you get better. You need to do something often enough.  It also needs to be simple which is why you need a strategy and accountability. You may fail, and you need to have that person to get you going again. With anything in life, the start is the hardest, but once you get momentum it is much easier. Once you have momentum, you can’t stop! It’s like pushing a heavy load in a will borrow, when you first push it is super hard, but once it is rolling, easier :)

31 DAYS OF WELLNESS

Little things you can do each day for better health.

For the month of August, Elizabeth has created a series of 31 daily tips to help you focus on the little things each day that contribute to better health.

The tips are created to help you live a healthier, happier and more energised life.

Each morning open up your email and you’ll find an email with your health advice for the day. It’s as easy as that.

It’s free, all you need to do is register.

https://www.elizabethpattalis.com/31daysofwellness/

Filed Under: Body Kindness, Exercise & Fitness, Gratitude & Inspiration, Mental Health

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Elizabeth Pattalis

Elizabeth Pattalis

As a holistic nutritionist, I am passionate about making a difference in people’s lives through nutrition and natural medicine. My aim is to equip you with the knowledge and tools you need to create optimum health now and in the future. I have a keen interest in fat loss, mental health, hormonal health and genomics.

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