Weights and Balances (Year 3 Issue 52) May 25, 2016

May 25 2016


The Positive and Unexpected Results of Weight Loss

Having a dramatic weight loss one might think that the after is all hearts and flowers….not so fast!  There are definitely lots of upsides but there are also some unexpected side effects of weight loss.

The Upsides of Weight Loss

Let’s list a few of the very positive side effects of weight loss and in my opinion the “ups” definitely outweigh the “downs”

  • You can reverse Brain Damage by losing excess fat. Obese people are 35% more likely to develop Alzheimer’s compared to people of normal weight.
  • You might need new shoes. Yes, your feet lose weight too!
  • You might notice an increased attention span, a better memory and the ability to focus better.
  • Many health risks for serious diseases such as heart disease, and diabetes are greatly reduced. Breast and ovarian cancer risk is also greatly reduced.
  • Your joints do not have to work as hard and those knees might just stop hurting and you might not need that knee replacement surgery after all.
  • You see fat shamming in a whole new light.
  • Your energy levels will skyrocket and the overall sense of wellbeing can improve.
  • You might get a raise as research has shown that people of a normal weight make more than those who are overweight or obese.
  • You might be able to toss your meds! Weight loss can decrease you need for insulin, high blood pressure medicine and acid reflux.

Some Unexpected Side Effects of Weight Loss:

One of the constant reminders of weight loss that I have is that I am constantly cold.  That is a small price to pay for greater health in my opinion.

  • Your Cortisol levels might raise because losing weight stresses your body and because of this you need for more rest to stay healthy.
  • You might feel cold all the time; I know I do!
  • You might need to Re-size your rings; your fingers lose weight too!
  • You might experience the same size challenges you used to have but now they are in smaller sizes. Might still have to buy one size pants and another size top as your body shape doesn’t change to drastically.
  • Clothing options might seem scary when you aren’t use to wearing certain types of clothing. For me it was a huge step for me to pair leggings and tunics but I love them now! Skinny jeans, well I am still trying to appreciate them. LOL
  • You could develop Gallstones/Gall Bladder disease. The drastic cutting down of the amount of fat in your diet can lead to the formation of gallstones and lead to hair loss.
  • Fast weight loss by crash/fad diets can lead to poor Nutrition/malnutrition which can lead to heart, kidney and liver failure and research has shown that losing weight by drastic methods such as those touted on “The Biggest Loser” can wreck your metabolic rate that might not ever recover. Along with having hormonal changes and imbalances.
  • You can often suffer from dehydration. Keep drinking your water!

The positives far outweigh the negatives but be prepared for some unexpected changes!


Weights and Balances (Year 3 Issue 51) May 18, 2016

May 18 2016

Limiting Beliefs – A Self-Made Trap

Are you being held hostage by your own beliefs?  Do you have subconscious beliefs that are limiting your weight loss success?  Where do they originate?  Are your beliefs Psychological, Global or Convictions?  Can you change them?

Types of Beliefs

Psychological Rules
Rules that support your beliefs.  The rule makes sense and therefore you see something as truth.

  • I am not good enough to do this…
  • I don’t deserve to be successful…
  • I am a failure…

Therefore your rules might be:

  • I should never do anything I’m not capable of doing…
  • I must never take a risk that is beyond my ability…

Global Beliefs
Generalizations about things, people and your life.

Global beliefs are assumptions you make that begin with:

  • I am…
  • Life is…
  • People are…

The strongest beliefs and are often immune to logic and many times people do not even realize they have them.

Here are some examples of limiting beliefs (with a little bit of commentary!):

  • I am fat so no one will marry me. (You must change that “stinkin” thinkin!)
  • I am not lucky; I won’t get the job. (as a man thinks so is he!)
  • I lack motivation. (kick yourself in the pants)
  • I procrastinate too much. (stop it!)
  • I don’t have time. (You can make time for what you really want!)
  • I am too old to change. (you aren’t dead yet!)
  • I’m just a bad writer. (Says who?)
  • I can’t do yoga because I can’t touch my toes. (Huh?)
  • Everyone in my family was an engineer, and I’ve got the same genes. My path is decided. (Since when is your profession determined by your genes?)
    I need more money to be happy. (Can you be happy first then get the money?)
    It’s too late for me to start a new career. (Is there blood flowing through your veins? Then it ain’t late yet!)

From the list, I think you can see how negative these beliefs are and how they have your head “programmed” to not be successful.  Let’s take a look at some positive thoughts and how they can change your life/outlook and your path to success!

Empowering Beliefs

Try turning some of your thoughts upside down or sideways and make them empowering beliefs. Here are a few samples for you to try out. Notice how positive, encouraging and hopeful these are!  Changing from a negative mindset to a positive one is difficult but it can be done!

Empowering Beliefs to try:

  1. The past does not equal the future.
  2. There is always a way if I’m committed.
  3. There are no failures, only outcomes—as long as I learn something I’m succeeding.
  4. If I can’t, I must; if I must, I can.
  5. Everything happens for a reason and a purpose that serves me.
  6. I find great joy in little things… a smile… a flower… a sunset.
  7. I give more of myself to others than anyone expects.
  8. I create my own reality and am responsible for what I create.
  9. If I’m confused, I’m about to learn something.
  10. Every day above ground is a great day.

Examples of how you can change your beliefs:

BELIEF:  “I hate to exercise.”

DESIRED OUTCOME:  a healthier body.

  • Ask yourself: 
    “Is this a factor simply something I have thought or said over and over?”
    “Does this belief support my desired outcome?”
    “What beliefs would support my desired outcome?”
  • Create Better Beliefs/Thoughts:

           “I believe it’s possible for me to enjoy exercise.”
“Lots of people enjoy exercising. Maybe I’m missing out on something.”
“There are many forms of exercise. There must be a perfect exercise program for me.”
“I’m enjoying the process of learning to enjoy exercise.”
“I look forward to my morning walk with friends.”
“Exercise energizes my mind and body.”
“I love to exercise.”
“I love taking good care of myself.”

Does the “judge” or “victim” in your head keep holding you back? Here are some examples of how your mind can play judge or victim.

Voice in Head Story or Belief Result on Emotions
Judge Body image in the mind.

This is what my body should look like.

Judge My body doesn’t look like it should.
(based on the body image above this looks like a truthful statement)
Right, truthful
Victim “I” don’t look like I should.”   (Self-rejection.
Almost the same statement but comes from a different part of our mind that agrees with the judge. )
Sadness, feeling not good enough.

Another term you might have heard used which is similar to limiting beliefs is “self-fulfilling prophecies”.  These are beliefs based on past experiences which may have once been true but are not necessarily true now.

Two Examples:

  • First, “I can’t stop eating in the evening.” “Why not?” “Because I always eat while I’m watching TV.”
  • Secondly, “If there is a chocolate cake in the kitchen, I know I’ll stuff myself.”
  • “How do you know that you’ll stuff yourself?”  “Because I always eat too much chocolate cake. I can’t help it.”   “Why can’t you help it?” “Because I just can’t — I don’t know why, that’s just the way I am.”

Do you see the negative voices speaking out? I always” “I know” “I can’t” “that’s just the way I am!” Do you see all the excuses in the dialogue?  Remember that making excuses is a sign of having limiting beliefs!

A more empowering/positive way of handling eating in the evening might be, “I am going to get in extra steps while I am watching TV this evening so that I can make watching TV a time to move my body because I love me!” 

A more empowering/positive way of handing the chocolate cake would be to say, “There is chocolate cake in the kitchen but I choose to not have any so I can reach my health goals faster.”

It might sound a bit hokey but in reality this is how you train your mind.  When it comes to changing your thoughts and beliefs inside, you truly do have to “fake it until you make it.”  If you say it over and over long enough your mind will start believing it! If you believe it, you truly can achieve it!

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Half My Size! Yes Really! I Lost Half My Body Weight!

Through the years I have read many of those “I have lost half my body weight” articles and thought, I WISH I could say that some day as I have always struggled with my weight.  The only trouble with saying that is that you tell the whole world what you weighed and what you weigh now!  Funny, back before I began Weight Watchers I was horrified that someone would find out what I did weigh, now, not perfectly comfortable with saying what I weighed because when I say that it is just simple math to figure out what I currently weigh.  Funny, isn’t it?  But the honest truth is full disclosure doesn’t scare me now but thrills me that I am able to make it!

In September 2012, I had my annual check up and when the nurse was going to weigh me, I turned my head and said I do not what to know!  Talk about denial!  I KNEW I was overweight and needed to do something about it but I did not want to be reminded!  I was reminded every time I looked in the mirror, walked up a few stairs, and when I got dressed or undressed every day I was reminded of what I NEEDED to do, what I SHOULD do but what I wasn’t READY to do.

I was smart, I was employed, I was healthy, I was happy, I was living, clean, I was attractive,  I was active, I was a good person, I was talented,  I was many things so why was my weight the one thing I couldn’t seem to get a clear grip on.  When it came down to it, there were emotions that I didn’t know how to properly channel so it took lots of deep digging to get at the bottom of those improperly channeled feelings.  Often we think we should not have feelings of hurt, anger, etc and we tend to eat our feelings as a way of self-medicating.

In late December 2012, I got a reality check, my health was failing, I had no energy and I could barely make it up one flight of stairs.  When a cardiologist told me that I needed to come in for a stress test to see what was going on, THAT was a major reality check as in my heart of hearts, I knew he was right, I was on the verge of a cardiac episode.

On January 2nd, 2013, I joined Weight Watchers Online as I could not afford the meetings,  but I knew I had to do something and I had to be the reason for my change and had to be accountable to myself. I didn’t own a working weight scale so I “guessed” at my weight.  I did start tracking all my food and tried to stay in my daily points allotment.  So I do not know at exactly what weight I was  on 01/02/13 but I began.  My new scale arrived on January 23rd and I found out how terribly terribly wrong I was guessing my weight. I had guessed 35 pounds less than I actually weighed.  For once the number on the scale didn’t make me feel discouraged and depressed, it made me feel determined and empowered.  I now knew what I didn’t know!

A year later in January of 2014, I had lost a little over 90 pounds without feeling hungry or weak.  Success was starting to come!

In July 2014, I reached my “goal” weight!  having lost a little over 115 lbs.  BIG SUCCESS! Next step was maintaining that loss.

In late February of 2015, I realized that I was close to having lost half my body weight, so I pressed back into weight loss mode. In March I had lost 2.6 pounds, getting even closer to my half my weight goal, just 1.8 pounds to go!

On May 15, 2015, the day before I left to go to New York City to appear on the Today Show as a new member of the Joy Fit Club, I reached the half my body weight number! I cannot tell you how thrilled I was to know I had lost over 136 pounds!

It has been a year since I was on the Today Show and my weight is still under control!  Soon I will celebrate two years at or below my goal weight! BRAVO to me!

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