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It’s  your day-to-day activities, the mundane of your every day life, that  determines your weight, your happiness, your wealth, and your health.

As such, “ruts”, or patterns of behavior, are what define who you are.

In other words, who you are is formed through practice and this is where great change can occur.

Consider the following – it is often said the 99% of people who lose weight gain it all back.

This statement is refers to people who lose weight in research  studies, then after the study is complete, even with counseling and  outreach services, these people tend to slowly gain most (but usually  not all) of their weight back.

Why??? Because they didn’t really change their day-to-day practices,  they just passed on the responsibility to someone else, in this case the  people in charge of the study. When the study was over, they regressed  back to their typical lives, with their typical day-to-day practice.

It is your daily, habitual physical AND mental habits that are most  important, not the time spent in the gym (which, even if you work out  for an hour a day every day, is only 5% of your week).

This is why long term weight loss is difficult. If you’re heavier  than you want to be, if you’ve had trouble losing weight in the past,  then I’m not just asking you to workout, or even to start fasting one or  twice per week, I’m asking you to slowly, purposefully start to change  your day-to-day life.

…And this is an extremely difficult thing to do.

If I can make a suggestion it would be to start with your sleep  habits – which have a profound effect on your happiness, hunger, ability  to lose weight, and even your ability to build muscle. Making sure you  have a consistent and proper bedtime is about as mundane as it can get,  yet is the perfect example of how the mundane aspects of your life are  what truly guides you towards change.

Next, whenever possible have some sort of way to regulate how much  you eat in a day. For many people simply saying that you don’t eat after  a certain time (let’s say 8 or 10 pm), goes a long way to slow or  prevent weight gain. You won’t be able to do this all the time, but what  counts is the times you can do this. Get a sense for what is “enough”  food. Enough in a meal, enough in a day. Know what it feels like, then  stick to this as a point to stop eating. We have no real boundaries to  how much or how often we eat in a day, so any boundaries have to be  self-imposed, and they must be part of our everyday living.

Finally, pay attention to self-defeating choices you make in your  day-to-day life, and try your best to figure out the motivation behind  these choices. Why do you do what you do?

To sum it all up while losing weight over the short-term takes a  temporary departure from how you normally live your life, keeping the  weight off means changing how you normally live your life.

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