It is not a question of if - it is a question how quickly can you get back on.
You will fall of the wagon because you are only human, but do you get back next morning, next Monday, or a year from now?
When it happened to me, I used this rationalization: Well, I blew it, I might as well just eat whatever I want.
Unfortunately, with this kind of thinking, small lapses can turn into long relapses.
When this happens, we can undo a lot of positive effects of our weight loss efforts. It is key to get back to your weigh loss supporting behaviors as soon as possible.
Do not wait until tomorrow morning, next Monday, or January 1.
Sunday, July 28, 2019
Sunday, January 20, 2019
There are many ways to avoid success in life
There are many ways to avoid success in life, but the most
sure-fire just might be procrastination. Procrastination is simply the process
of putting off something that seems difficult. The bigger the challenge, the
more difficult it seems and the more likely you will be to put it off.
Everyone
uses procrastination at some point in their life. Procrastination is all about
putting it off until later. It is a learned habit that we create for ourselves
to avoid something we are not willing or ready to do. Procrastination allows
you to read the health magazines and continue to be inspired by others’ weight
loss success stories. Then you focus your thoughts on all the reasons why today
is not a good day to start.
You need to adopt a new approach; “do it today”.
This is easier said than done but writing the reason why you want to lose
weight can really help you to focus on achieving it. When you are
procrastinating this means your “why” is not important enough.
Why do humans
often procrastinate and in particular, why do overweight individuals put things
off and do not try to fix their weight problem “sooner than later”? What do you think?
Sunday, December 30, 2018
Doing it differently
There's this wonderful sense of
renewal with the New Year, and it gives us hope that we will turn things around.
January 1 inspires most of us to
dream big. For many the New Year means a fresh start. On January 1 we make all kinds of
promises that “starting tomorrow, things are going to be different.”
And while making the resolution
to lose weight is easy, keeping it, can be a challenge. New Years’ resolutions
rarely bring the lasting change that you hope for.
The number one resolution - losing weight - makes sense considering the epidemic of obesity and related diseases, and our genuine desire to look and feel better.
Take advantage of these moments
of clarity at the start of the New Year and take actions that would commit you
to making good decisions in the future.
When you are decide that
losing weight is more important than what you are giving up, then you are ready
for action and you will likely succeed.
Saturday, December 15, 2018
Temporary changes = temporary results
Anything that requires change can be difficult. Yet, in order to learn
and grow and make progress, you have to change.
Recognize that change is difficult and move on to decide what is more important to you, losing weight or continue to eat only the food that you like (no change).
Losing weight and keeping it off is not very easy. But there are ways to make it easier. It is still going to be hard work. There are no shortcuts. No temporary changes will create permanent results. Which means you need to change your perspective. It means you never get to be “done.”
The bottom line is always the same: to lose weight, we must consume fewer calories than we burn. To keep it off, we must adopt permanent lifestyle changes. Making a lifetime commitment is essential.
Truth, or more precisely, an accurate understanding of reality is essential foundation for any good outcome. Radical transparency is invaluable for rapid learning and effective change.
To begin effective change, you must see the change as being a necessity. If the change is just “nice to have”, it won’t be sustainable because anything “nice to have” is also “ok not to have”. The stronger your desire for the change, the more effective the change will be.
Recognize that change is difficult and move on to decide what is more important to you, losing weight or continue to eat only the food that you like (no change).
Losing weight and keeping it off is not very easy. But there are ways to make it easier. It is still going to be hard work. There are no shortcuts. No temporary changes will create permanent results. Which means you need to change your perspective. It means you never get to be “done.”
The bottom line is always the same: to lose weight, we must consume fewer calories than we burn. To keep it off, we must adopt permanent lifestyle changes. Making a lifetime commitment is essential.
Truth, or more precisely, an accurate understanding of reality is essential foundation for any good outcome. Radical transparency is invaluable for rapid learning and effective change.
To begin effective change, you must see the change as being a necessity. If the change is just “nice to have”, it won’t be sustainable because anything “nice to have” is also “ok not to have”. The stronger your desire for the change, the more effective the change will be.
Sunday, October 28, 2018
Environment matters
Environment is the invisible hand that shapes human
behavior. You don’t have to be a victim of your environment. You can also be an
architect of it.
Do your kitchen clean out. Double check what you have in the
fridge and pantry.
Get rid of the bad stuff - soda, chips, candy, processed and
sugary baked goods - and stock up your fridge with healthy food instead. Food
like fresh fruit and vegetables, and lean proteins.
There is something tremendously
empowering about physically throwing away the things you are choosing to remove
from your life.
Environment matters, so make sure the best choice is the most
obvious one.
Making a better decision is easy and natural when the cues for
good habit are right in front of you.
Sunday, September 30, 2018
How to make weight loss a priority
A priority is something we believe is more important than
another thing. Why do we need to make something a priority? Priority helps us
make daily choices that reflect our values.
If you look at every choice you have ever made in your life,
you made those choices based on what was important and unimportant to you. What
was more important versus what was less important. What you considered a high
priority and what you considered a low priority. What you cared about and what
you didn’t.
Our choices are based on what we want. Only when we want it
we are truly motivated to go after it. What is it that we want? As practical as
it might be, if it is important to us, then it is also motivating.
We love our food. We like our traditions. We have habits. We
do not really want to change. When you determine that losing weight is more important
than anything else, you will be able to make choices that lead to weigh loss
and getting your life back.
Whatever it is that moves you, whatever it is that you so desperately
want and desire, let it be the spark that fires you up to chase your weight
loss goal and get your life back. Keep you “why” handy. What ever it is that
moves you to take action, keep it fresh and in front of you as you make weight
loss your priority #1.
It is like a cancer patient with one- or two-year life expectancy
would do anything to live a little longer. When you faced with death, our
comforts and wants and preferences do not seem as important as they once were.
Making weight loss a priority is the only way you will be
able to get the permanent weight loss results you want!
It means working on your mindset every single day to ensure
your thoughts are creating feelings that will drive actions to produce the
results you want.
Are you currently living in a way that reflects weight loss
as a top priority?
Sunday, September 23, 2018
Seeing clearly what needs to be done
One of the hardest
things to do is to look objectively at yourself and assessing what type of
change you need to make. You have to look the facts in the face before you can
do anything about them.
If your answer is that you need to lose weight, take a piece of paper and write the answer.
Be brutally honest with yourself. You may hesitate at first. When I recommend this to individuals who talk to me about weight loss, they usually don’t want to write this staff down. They don’t want somebody to see it.
What I tell them if they were concerned to just tear it up and throw it away as soon as they were done. Keeping it isn’t the point. What matters is the act of writing itself, seeing your thoughts and fears if front of you and being honest about them. Only by getting out what is inside can we start to gain perspective. This is how change can take place. Not seeing clearly leads to inaction.
Change doesn’t happen at all if you don’t make the decision to do so. The only way positive change can come into your life is if you make it priority. How do you make it priority? I will write about it in my next post.
If your answer is that you need to lose weight, take a piece of paper and write the answer.
Be brutally honest with yourself. You may hesitate at first. When I recommend this to individuals who talk to me about weight loss, they usually don’t want to write this staff down. They don’t want somebody to see it.
What I tell them if they were concerned to just tear it up and throw it away as soon as they were done. Keeping it isn’t the point. What matters is the act of writing itself, seeing your thoughts and fears if front of you and being honest about them. Only by getting out what is inside can we start to gain perspective. This is how change can take place. Not seeing clearly leads to inaction.
Change doesn’t happen at all if you don’t make the decision to do so. The only way positive change can come into your life is if you make it priority. How do you make it priority? I will write about it in my next post.
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