Lose weight to lower blood pressure and triglyceride levels

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Lose weight to lower blood pressure and triglyceride levels by Mind Map: Lose weight to lower blood pressure and triglyceride levels

1. Increase mental strength

1.1. Learn to focus

1.1.1. Shape the path for more focus

1.1.1.1. Duration of exercise: 2 weeks

1.1.1.2. How exactly are you going to do this: during Big Rock-jobs put the phone on flight mode, put notifications off, close mailbox, set a timer for 15 minutes of focused time...

1.1.1.3. Work with a checklist that he finds useful

1.1.1.4. Succes = when feeling happy after completing a focused task

1.1.1.5. Confidence 9-10/10

1.1.1.6. Obstacles? Emergency situations - probably it's time to act then :-)

1.2. Practice distraction control

1.2.1. Getting distracted is normal, try to re-focus more quickly

1.2.1.1. Duration: 2 weeks

1.2.1.2. How: review daily your values and priorities, get in touch with your 'why'

1.2.1.3. Find a re-focus ritual (abdominal breathing, 10 squats, drawing a circle, look at a picture of loved ones.

1.2.1.4. Succes: when you're feeling aligned

1.2.1.5. Confidence: 9-10/10

1.2.1.6. Obstacles: /

2. Clarify values and priorities

2.1. Make time to plan your week

2.1.1. Do your planning on Sunday

2.1.1.1. Frequency: Weekly

2.1.1.2. Identify the moments where things can go wrong and anticipate. "If...then"-rules

2.1.1.3. Look for patterns in your existing food journal: Mid-morning Russian Roulette - where things go out of hand

2.1.2. Anticipate

2.1.2.1. Option 1: Work on your Big Rocks undistracted until lunch

2.1.2.2. Option 2: In case you're not able to lock yourself up, keep a protein-rich snack and a piece of fruit at your desk or in the car

2.2. Define the 'Big Rocks', 'gravel' work and 'sand'

2.2.1. Do your 'Big Rock'-job in the morning

2.2.1.1. Duration of exercise: 2 weeks

2.2.1.2. How exactly are you going to do this: planning and focus

2.2.1.3. How are we going to measure this: tick off tasks in agenda

2.2.1.4. How does succes look: every day when you're able to finish a big rock-job

2.2.1.5. Confidence 9-10/10

2.2.1.6. Obstacles: distraction, emotions

3. Eat mindfully

3.1. Record what you eat

3.1.1. Duration: 2 weeks

3.1.2. Keep a notebook, write down what foods you eat at what time

3.2. Do just a little bit better every lunch

3.2.1. Duration: 2-4 weeks

3.2.2. Add a colour to your lunch, like you did with the spinach in your shake.

3.2.3. Take a picture and send it

3.2.4. Success = when you're able to do this at least 1 time per week

3.2.5. Confidence: 9-10/10

3.2.6. Obstacles: You need to shop for veggies or fruits, maybe even cut, or slice them in advance