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Using Kaizen to Help You Lose Weight and Keep it Off

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Using Kaizen to Help You Lose Weight and Keep it Off

Kaizen is the practice of continually improving. And who doesn’t want that kind of result for their weight loss? Kaizen was first introduced to the West in 1986 by Japanese businessman and author Masaaki Imai. Although it’s generally applied to business practice, its principles can work wonders for your weight loss. First up, I’d like to explore how Kaizen can affect your weight loss mindset.

Kaizen is based on certain core concepts:

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  • Good processes get good results
  • See for yourself to understand the present situation
  • Speak with data, manage with facts
  • Take action to correct the root cause of problems

But the most important concept of all is that big results come from making small changes over time. Sound familiar? This is also one of my core weight loss philosophies. It goes against what the weight loss industry preaches – you’ll probably know from bitter experience that weight loss plans and programs generally encourage you to make major adjustments to your diet and exercise overnight. The result? Unsustainable changes that make you throw in the towel before too long – and then back comes the weight.

Small steps for weight loss

So how does Kaizen’s ‘small steps’ approach apply to developing a weight loss mindset? It’s simple: forget about making a ‘lifestyle change’ tomorrow, and focus on changing one thing at a time instead. You’ll be surprised – pleasantly surprised – by how easily you’ll achieve the results you’re looking for.

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Science backs up this ‘small steps’ approach. It begins in your brain. Any big changes you make in your life, even small ones, are scary. Think about it: if you’re moving overseas for a new job, you might be excited, but also full of trepidation, and nervous about how it’ll all turn out. On a much smaller scale, if you’ve decided to quit drinking for a month, it’s still scary – if you’re used to a glass or two of wine most nights, the idea of going without for 30 entire nights can make you feel similar fears: how will it turn out? Will it be awful? How will you feel? Can you keep it up?

Fight-or-flight

Basically, whatever the change you’re making, you’re breaking away from your routine. And how does your routine make you feel? Familiar. At home. Comfortable. So often, when we attempt dramatic changes suddenly, we trigger anxiety – like the rug’s been pulled from under us – and we get that ‘fight or flight’ response that’s governed by the amygdala, or the part of the brain that acts as the centre for emotions and emotional behaviour.

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It’s not all bad – when you set off that ‘fight or flight’ reaction, you also trigger the part of your brain that’s responsible for thinking and problem-solving. The trouble is that this can be overwhelmed by your emotional response, and when this happens, all those good intentions go down the toilet and the radical change you just made gets reversed. Think of any diet you’ve ever been on, and you’ll know what I’m talking about.

But if you skip the major change and go for small changes instead, you won’t send yourself into an anxiety spiral. Your brain can cope just fine with small changes, because they’re just that – small. Manageable. And you still get the benefit of activating that thinking part of your brain.

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Develop your mindset

Use this knowledge to develop your weight loss mindset. Every time you worry about failing or feel like you’ve bitten off more than you can chew, stop and ask yourself what the smallest thing is you can do that you know will help your weight loss efforts. It can be skipping wine at dinner tonight, it can be going for a 10-minute stroll during your lunchbreak. Whatever it is, when you’ve achieved it, you’ll feel good – you’ll feel like you can tackle the next challenge. So on you go, making incremental positive changes, until you realise that they’re having a big effect.

So weight loss isn’t that hard after all – not with Kaizen as your guide. Think small, and you’ll get big results – and you’ll develop a successful healthy living mindset.

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More by this author

How To Get Your Weight Loss Back On Track After A Tragedy Using Kaizen to Help You Lose Weight and Keep it Off How to be a Weight Loss Success Story Six Ways to Kickstart Your Weight Loss 10 Ways to Boost Your Weight Loss Productivity

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Last Updated on December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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