Weight loss or the pursuit of weight loss is a big deal these days – so many people are overweight or obese, and this causes all kinds of health problems – diabetes, heart disease, and many others. This newsletter is not just about what causes weight gain, but why you have problems losing the weight, and what can help you lose that excess weight. When I write these articles and newsletters I’m writing them just as much to myself as to anyone else.
Your Mind – Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than help you.
Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted. Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it. If you want to be thin and fit and yet think of yourself as out-of-shape and fat; re-program your mind to think of yourself as fit and attractive, and you’ll be well on your way toward achieving your goal. Give up the belief that you can’t achieve the body you’ve always dreamed of; see it first in your mind, and then in the mirror.
Your Excuses – Your excuses for being out-of-shape are getting old; making an excuse takes less effort than taking action, but in the long run, the one taking action always has the advantage. Don’t allow excuses to ruin your life any longer. One of excuses I hear often is that “I want to eat what I want to eat!”
Focus on the big reasons why you’re losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal and read them first thing each morning.· Remember that you can only have two things in life: excuses or results. Which do you want?
- Your Commitment – How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder you routinely abandon your goals. If you truly want to lose weight then commitment to the process is a must. If you decide that you’re going to eat a “vegan” or just a clean diet, then you need to stick to it – you aren’t going to reach your goal if you give up. You might have a goal to lose 30 pounds, well that isn’t going to fall off overnight. Losing 30 pounds will take 4-6 months depending on how you eat and your level of exericise.
- Your Diet – If you consistently eat the wrong food, then your weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk! Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real foods to lose weight.Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat, and keep you from attaining your weight loss goals.. Do your shopping on the outside of the store; make your diet as clean as possible. Stick to fresh fruits and vegetables, brown rice, healthy fats, etc.
- Your Patience – It takes time to transform your body from fat to fit, even though you want it to happen overnight, that’s not going to happen. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following: Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough
The healthiest way to lose weight and keep it off is to lose 1-2 pounds per week – slow and steady wins the prize. - Your Support – Whether you’re wanting to lose weight by exercising, or changing your eating habits – you need support. I feel it’s more important to change your eating habits than it is to exercise if you want to lose weight. In my experience, you can exercise all you want but if you’re eating a poor diet filled with processed foods you won’t lose weight – I know this from personal experience.
When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable and giving you a big dose of encouragement when you need it most.
You could be making a valiant effort to lose weight, but if you eat too much each day, or eat too many carbs, then the numbers on your scale will not decrease. Even if you think you’re limiting excess calories, you won’t know unless you do some journaling and a little research.
Get a small notebook to carry with you and jot down everything you eat for an entire week, and be sure to include the exact amounts you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.
You can also use a program such a Fitness Pal to keep track of what you eat and the calories. Keep in mind though, if you’re not honest about everything you eat, you won’t lose weight and you’ll only be fooling yourself. Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things you cut out of your diet as you transform your body.