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Habits! From the book by Charles Duhigg
1. Decide what activity you want to change
Each habit has 3 parts: trigger, activity, reward. Figure out what triggers you to perform the "bad" activity.
2. Figure out what the reward is and choose a different activity to get the same reward.
DECIDE ahead of time what the activity will be and make sure it gets you the same reward. Habits are hard to break but a new routine can be put over the old one to get you to your goals. Start simply, one step at a time.
3. You can get new routines to fit old habits, but in times of stress the old habit comes back because you have to BELIEVE the new way will work. So, you might be awesome at counting calories and hitting the gym, but when your dog gets sick or your child needs help or anything stressful happens (like, every week!) then you go back to what you used to do because the ingrained basic activity is what you learned "naturally" either growing up or by chance in life.
4. To counteract this stress fallback, you have to create a culture for yourself that fits the new routine better than the old. Make new friends, start new hobbies, set up your work environment etc. to fit your new plan and get allies to do that. Clean out your cupboards of unhealthy foods, get your family to eat healthy too.
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1539 kcal
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Gord: 54,33g | Prot: 62,80g | Carbs: 207,57g.
Café da Manhã: Udi's Gluten Free White Sandwich Bread, Bacon (Cured, Pan-Fried, Cooked), Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Milk (Nonfat). Almoço: Fritos Original Corn Chips, Grapes (Red or Green, European Type Varieties Such As Thompson Seedless), Cooked Spinach (from Fresh, Fat Added in Cooking), Mexican Bread Pudding (Capirotada). Jantar: Mayonnaise, Ore-Ida Sweet Potato Fries, Franz Brioche Buns, Fried Chicken Breast No Coating (Skin Not Eaten). Lanches/Outros: Girl Scout Cookies Thanks-A-Lot Chocolate Cookies, Navels Oranges. mais...
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