If you do not believe it can and will happen; it probably won’t! Having the right attitude before you start a lifestyle change is a key. If your head isn’t right, your body will not follow! Long term weight loss requires more than skipping desserts at a few meals, it means getting and maintaining a positive attitude.
How can I boost my self-confidence? Shed that negativity!!! Negativity can slow or even stop your weight loss and sabotage your weight loss maintenance. Maintaining a negative attitude will sap your motivation, leave you discouraged, having low expectations, self-loathing, hungry and ready to quit at the smallest obstacle!
- Why do you want to do this? Write down all the reasons why you want to start a new healthier lifestyle pro and con. Pro, what positives will you befit from losing excess weight? What are you reasons for losing weight? Con – what do you feel has held you back in the past from achieving your weight loss goals? What obstacles do you feel you will encounter?
- Set a goal. Make your goal realistic and take your weight loss in small doses. I look at 5 lbs. at a time as my goal; bigger than that, I feel I get overwhelmed.
- Start small. Make small changes one or two a week. Such as; drinking more water, moving 15 minutes a day, eating more vegetables, eating more fruits. Making small changes that stick will go a long way to reaching your goals.
- Mentally visualize when your reach your weight loss goal. How will you feel at your new weight? What will you look like? What new opportunities will there be for you with this new lifestyle? Will you feel a sense of achievement, self-satisfaction, empowered and happiness? You should!
- Respect your body. Eliminate any “fat talk!” What is fat talk? Speaking negatively about your size and shape of your body! Become aware of negative thoughts and words about your body, shape and size. Replace them with loving self-accepting thoughts and words. Negative words have a big impact on your weight loss progress and it is believed can even increase your stress and weaken your immune system!
- Find some kind of movement that gives you joy! Incorporate movement into activities that you already enjoy. If you love watching movies or TV shows, add some weight training while you are watching, walking/marching in place, etc. If you love to dance, turn up the music and dance around the house while you are burning excess fat! I like to combine cleaning and dancing sometimes it makes the vacuuming more fun!
- Find a weight loss partner/buddy/friend. This is helpful for more than one reason. Sharing your common weight loss and exercise goals is a great way to support each other and provide that extra motivation to keep going at times when it is harder.
- Make a list of non-scale victories that you will accomplish. For example; wearing a smaller size, smaller BMI, lower blood pressure, losing three inches in your waist, go sky-diving, trying out a new form of exercise, wearing a different type of clothing, improving your endurance, being able to do a plank, lower cholesterol, being able to jog/run a 5K/half marathon/marathon, fitting into a waiting room chair better, getting off certain medications, wearing a smaller belt, lower blood sugar level, sleeves fitting loser on a jacket, being able to walk a mile, etc.
- Treat yourself! As you reach each small goal, find something you like/enjoy and treat yourself to it (non-food of course!). For example, I like to get a massage every ten to fifteen pounds, good for me and great for my skin too! I have started buying salad plates as a treat too! (Using salad plates instead of full-sized dinner plates, is a way of controlling your portions and not feeling deprived).
- Don’t dwell on the past, be kind to yourself! When things do not go as you had hoped in your weight loss journey, do not shame yourself, own it and move on. The very next meal or snack is an opportunity for making healthy choices. Do not feel that one bad snack, meal, day or week has to derail your new lifestyle! Keep on keeping on!
- Accept responsibility for yourself. No one can do this for you, no one can exercise for you, no one can make you eat anything you do not wish to eat….only you can make those good decisions. No one can make you follow the plan or count points, you have to work it out!
- Nothing is off-limits, know and respect your limits! If you know cookies or potato chips are foods that “trigger” you to eat too much or binge, it is simple AVOID those foods until you have more control over yourself. Think of food as fuel. You want to only put high quality fuel in your body. Avoid lower quality food sources. Choose lean protein, whole fruits and vegetables and limit processed foods.
This entry today started out to be on the topic of thankfulness, which is also a positive way of living! Keeping an attitude of thankfulness/gratefulness is a another key to this voyage.
There are no short cuts (machines/shots/pills/diets) to reaching a healthy weight and healthy lifestyle. Each meal/snack/workout contributes to your success. Make them all count! Keep a positive outlook and keep the positive self-talk going! You are worth it! You can and will do it!
This is something I created at the beginning of my voyage earlier this year.