I know a lot of people who want to lose weight but are stuck. They want to get healthy and fit, but can’t seem to stick to a diet or exercise plan. They start, and then fail, and then feel bad about it.
The secret lies in leveling up.
Like a video game, the way to changing your health habits is by starting out at the first level, and only going to the next level after you’ve beaten the one before that. The problem is that most people start at Level 10 and fail, and wonder what happened. Most of us want to skip several levels, but we’re just not ready.
So the secret is to start at Level 1, and only advance once you’re done with that level. One level at a time, you’ll master the game of losing weight and getting healthy.
This is a repeat of Level 4 — add a little more fast walking to your daily walks, and add another veggie to one of your meals.
You can repeat this adding each week for 2-3 weeks. You’re getting the idea by now: basically, you started out by eating a little less each week (barely noticeable) and then adding some vegetables to your diet. You started out by walking just a little each day, slowly adding more, then adding some faster intervals. Keep increasing this progress slowly, one week at a time.
Now we’re going to add some harder challenges:
- Add some hills or stairs to your walking routine. Find a hill to walk up for at least a few minutes, or if you have stairs in your building, do a few flights at the end of your regular walk. Don’t make this too hard!
- Try finding and making a new healthy recipe online each week.
Stay at this level for 2-3 weeks, until it seems easy.
Only do this level once the previous level seems easy!
- Add some pushups. Just 2-3 sets of fewer pushups than you think you can do.
- Find a healthy breakfast and eat that.
By now, you’ve been walking, doing walk intervals, added some stairs/hills, and some pushups. You’re in much better shape than before.
You’ve also slowly started eating less, adding vegetables, trying out new recipes, eating a healthy breakfast.
That’s a major shift in your diet and exercise habits, and you did it slowly, barely challenging yourself at each level. You didn’t rush it.
Now that you understand how this leveling system works, you can create your own levels beyond Level 7. Some ideas for higher levels — but be sure not to make any of the levels too difficult:
- Add more bodyweight exercises
- Add a little bit of running to your walks if you want
- Try some pullups
- Try some dumbbell weight exercises
- Eventually try some basic barbell weight training (squats, deadlifts, bench)
- Do a few yoga poses on some days
- Eat more veggies
- Reduce empty carbs
- Add whole grains
- Eat less junk food
- Slowly eliminate fast food
If you can slowly change your diet and exercise to include these levels, I can almost guarantee you’ll have weight loss over time, and most importantly, you’ll be much healthier over the long run.
Leveling up isn’t easy if you’re impatient, but it’s the smartest way to change, and it works.
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