Your percentage of success is directly proportional to your percentage of commitment and effort! This is especially true when you’re trying to lose weight.
Learn about yourself: (Be truthful with yourself)
1. Keep a journal and track everything, even if it seems irrelevant. When you start note your nails, hair, skin, sleep, measurements, weight, energy, exercise level, mood, anxiety, menstruation, alertness, tongue, bowels, individual issues, and habits. Then track improvements. Food: What, when, why, how much, with who, where, cravings, how you felt. Exercise: What, when, how long, heart rate, steps taken, intensity.
2. Think about your personal triggers for overindulging (places, people, time of day/week, stress factors) and avoid them or plan alternative activities to counteract them.
3. Do some self-reflecting. Are you an emotional eater? Are you triggered by feelings of anger, shame, guilt, deprivation, boredom, grief, longing, control, fear, beliefs, remorse, abandonment, sadness, self-judgment, anxiety, depression? What triggers the emotion? Where do you notice these emotions in your body? We tend to “feed” our emotions with food rather than dealing with the underlying contributing issues.
Set up “internal” support:
*Why do you want to lose weight? What is your motivation? What do you want to accomplish? Why? Get your “why” clear. Write it down. Post it all around. Review it when challenges come up.
*Be self-forgiving. If you “fall off” or self-sabotage, don’t go into feelings of guilt, shame, degradation or criticism. Just recommit.
*Create a “vision board”, put pictures up of what you want your future to look like. Where do you want to be in 3 months, 6 months, 1 year, 5 years. Get pictures of how you want to look, what you want to wear, what activities you want to do, where you want to do them. Add bold, powerful, positive words. Put as much visual power in this as you can. Put your pictures on the fridge, dining table, mirror, closet, car, in front of your computer.
*Set new routines to reprogram your current negative subconscious patterns. Reward all goals reached.
*Set SMART (Specific, Measurable, Achievable, Realistic and Time driven) goals. Don’t set yourself up for failure by setting unrealistic goals.
*Replace any negative thoughts with positive thoughts.
*Watch stress levels, emotional, mental or physical. Constant high stress encourages your body to hold onto extra weight. Find other means of releasing stress, like exercise, hobbies, prayer, meditation, a pet, a class, learn something new, volunteer.
*Identify and address personal issues, traumas, and emotional triggers.
*Consider yoga, meditation, prayer, therapy or whatever suits your beliefs to address underlying issues.
Set up “external” support:
*Find a buddy who will support and encourage you and not “let you off” too easily. Start a group of other dieters to support each other.
*Engage family members to support you and/or join you on your quest for improved health.
*Find a therapist/support person who can help guide you through your challenges.
*Understand cravings and what they may be trying to tell you. Provide the missing nutrient or address the underlying issue and the craving will likely disappear.
*It takes 21-30 days to establish new habits. How long has your metabolic rate been confused? It needs time to readjust. Lots of adjustments have to be made internally. Give yourself time.
Have an attitude of gratitude:
*Let your body know what results you expect. Actually tell your subconscious. Have faith in your body’s natural wisdom. Thank your body for all the hard work it’s doing. Do this every day.
*Be your own best friend. Talk lovingly and encouragingly to yourself; just as you would to a friend.
The goal is not to go on another diet just to lose weight. The goal is to change your thinking, your attitude and your approach to life, for the rest of your life. This is your opportunity to treat yourself right, make life-long changes, feel proud, healthy and in control. Enjoy! You owe it to yourself!
Health and weight management is not a one-time fix. It is an everyday, lifelong process. How much is your life worth to you? You are worth the time, effort and investment in yourself. What do you want your future to look like? What do you want your senior years to FEEL like?
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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