Weights and Balances – October 2018 – Part 1 (pages 2-4) Foundations for the Holidays-Those bad F-AT-titudes!

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2018 YEAR 6 ISSUE 2 OCTOBER NEWSLETTER_Page_4

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Weights and Balances (Year 5 Issue 52) August 29, 2018

August 29 2018 Year 5 Issue 52

Attitude Adjustment

It seems I need one of these “attitude adjustments” now and again.  I bet we all do!  We all get complacent and need a “shake up” now and again to keep things fresh and keep life fun and interesting!

Accentuate the Positive

How we choose to look at something can make or break what we are trying to accomplish.  It is so easy to focus only on the negative in any situation.  It has taken me a lot of practice to try to learn to see the positive side of things but I know this has helped me to be happier in my every day life as well.  Nothing seems as negative as it was before.  Anything is possible now! Very common to feel good about a day no matter how icky some of the moments might have been!

Attitude in Weight Loss

In my weight loss journey I have had to focus on what I CAN do not on what I can’t do.  This has helped to keep me motivated and moving forward, even though at times it was very slow forward motion! In weight loss, you must have many ways to measure success beside the scale.  For example: how your clothes fit, how you feel, measurements, your good food choices, and your physical activities are measures of success.  Even the compliments you receive from others validate your success!

If you do not think you can, you are right, you won’t!  So many times I see people constantly set themselves up for failure from the first minute they try to lead a healthier lifestyle.  “I tried this before and it didn’t work.”  “I don’t like this.”  “I feel too restricted.”  Again, focus on what you can do.  You can make a great snack choice and then build on that success.  A great dinner choice, a great lunch choice and before you know it, you have a whole successful day! Keep building!

Attitude in Physical Activity

The biggest attitude I have to give myself is over physical activity.  I know I need it.  I even love it! BUT!!!! So many times I try to make excuses to not do it.  “I don’t have enough time.”  “I am too tired.”  “I don’t feel like it.”  “I am too busy.”  “It’s too late.”  “It’s too early.”  Guess what?  If you tell yourself those things, you will not do what you need to do.  I try to keep saying “Do it anyway!” Most of the time that works. But not always.

Attitude in Health

I have noticed  through the years, that people who talk about their ailments and pains a lot are usually not be healthy even though there isn’t anything physical keeping them from doing most daily activities.   If you tell yourself enough you don’t feel well, you won’t feel well!  Thinking positive thoughts first thing in the morning will set the tone for the entire day.  Tell yourself it is going to be a great day and you will find something positive in everything no matter what happens that day!

Don’t wait, adjust your attitude today!

 

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Attitude and Weight Loss – I Am Worth It!

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!

  1. 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?
  2.  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.
  3. 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.
  4. 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!
  5. 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!
  6. 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!
  7. 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.
  8. 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.
  9. 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).
  10. 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!
  11. 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!
  12. 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.

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