Have you tried to lose weight in the past by implementing a new diet, starting a new workout regimen and buying all the right supplements only to find yourself back to where you started 3 months later?
If you have experienced this yo-yo in your nutrition and exercise, you are not alone and the diet and exercise industry knows it! This is why there is always a new diet or workout regimen promising to create incredible results that will finally last!
Except it doesn’t, and you find yourself defeated and back at square one blaming yourself for gaining the weight back and getting out of shape making it even harder to start over ONCE MORE.
Yet what if your nutrition, exercise and health had less to do with your “diet” and “workouts” and more to do with your schedule? What if you spent less time working out and worrying about food and more time actually losing weight and feeling better? Sounds too good to be true? It’s not and it starts and ends with your daily structure.
What do we mean when we say daily structure?
Simply put, it’s you controlling your day instead of your day controlling you… Instead of constantly reacting and “putting out fires” you are able to create a day that has enough time for you to fluidly move from one part of your day to the next without feeling rushed, anxious or out of control.
When we have more control over our day we will find ourselves in a parasympathetic state (rest and digest) instead of a sympathetic state (fight or flight) which can cause a rise in blood sugar which can lead to weight gain if stress is not managed.
So how do you structure your day to stay in a parasympathetic state so that you can manage your cravings, reduce your stress and control your weight?
Start with these 3 steps.
- Wake Up Time – The first step to creating structure to your day is figuring out what time you want to wake up each day. This is a crucial step because it will help you figure out what time you should be going to bed to get 8 hours of sleep. For example, if you need to get up at 6am each day then you should be in bed no later than 10pm. This will give you ample time to get the rest you need to avoid the top 5 common symptoms of poor sleep!
- Eating Windows – Want to zap your energy, destroy your gut and increase fat storage? All you need to do is eat as fast as you can with bonus points for eating standing up or on the go! Yes, the WAY you eat is just as important as WHAT you eat and by allowing yourself a 30 minute eating window at each meal your body will digest better which in turn will help you feel more full with greater energy for longer. How do you create your eating windows? Go back 3 hours before you designated bedtime that you created above and that will be your dinner time, then go back every 4-6 hours from there and block out 30 minutes on your schedule to sit down and eat each of your meals.
- Morning and Evening Routines – How you start and end your day is the difference between feeling stressed, anxious and inconsistent to calm, confident and in control. Your morning and evening routines should be no longer than 30 minutes and should be focused on YOU! Your routine will change and that’s okay, yet the most important thing is that you leave that time to invest into yourself. Need help with your morning routines? Check out our Free PDF Below!
By utilizing these 3 steps you will be well on your way to creating a structure that works for you instead of against you so you can create the body you want in the life that you love!
Want to take it a step further and dive deeper into designing the perfect structure for your day? Check out our FREE “Designing Your Life Structure” PDF by Clicking Here!