True Weight Loss Success Goal is NOT to Lose Weight

I know it sounds like I am quite confused, because I know that all of us on the weight loss journey want to lose weight, or keep off the weight we have already lost. So how can I say that true weight loss success goal is NOT to lose weight?

Easy.

Because it is not.

At least not entirely.

The best measure of weight loss success is not the weekly or monthly results of pounds lost, therefore it stands to reason that those pounds should not be the goal either.

The best measure of our success is our long-term results. Yes, that does include the pounds of fat that we dropped on the side of the road during the journey, but it goes so much further than that.

While we are shedding fat we also want to be increasing our muscle and improving our lung capacity. A toned, energetic, healthy body is the best measure (and goal) of weight loss success.

Don’t focus so hard on losing pounds…they are too easily found again! Put your attention on the true weight loss success goals—improved health, increased mobility, better flexibility, increased strength, greater endurance, feeling better physically and emotionally, added energy, increased confidence, and an appreciation for your own worth.

Weight Loss Success Resolutions for 2012

Resolutions are not really my thing. They remind me too much of diets--which are definitely not my thing! That being said, so many people believe in resolutions and that the best thing to drop unwanted pounds is to write resolutions for weight loss success I decided to give it a go.

I actually made 12 weight loss success resolutions. Seems like an appropriate number for 2012. I know that by following these resolutions my health will be better.

I divided my resolutions into 3 categories with the most important category being having the right mindset for weight loss, followed by resolutions for moving my body in order to have weight loss success and finally (and arguably least important) resolutions about what goes into my mouth.

But don't look for a list of specific exercises I will do, or a list of foods I will eat, or a list of foods to avoid. All of my resolutions deal with attitude, because I know that my positive attitude is much more important for my weight loss success than following a litany of rules and regulations about how much/when/where I will exercise or eat.

If you want to read the full resolutions, you can hop over to my main site RefuseToDiet.com.

I'd love to hear about your weight loss success resolutions--or if you didn't make any resolutions I'd love to hear what your thoughts are about them and how your weight loss journey is going!

To a healthy, happy New Year!

1st Colorado Birthday for Mom

Okay, it was a couple days ago...but still...

My mom just moved to Colorado this summer. I've been encouraging it for several years now and finally she decided it was the right time. The state gave her a glorious autumn, as we often have, and she marveled at the colors and the warm sunshine and that we were grilling the 3rd week in October (she loves my grilled chicken!)

Then came her birthday and a big winter storm. Fortunately for us, we were all saved from the power outages that resulted from an unusually heavy, wet snow...and many broken branches and trees across town.

So going out to eat to celebrate was taken off the table and instead we opted to eat in. We brought over a big pot of chili, some corn bread and vegetables and pie. See...I really do refuse to diet!

One of the best things about my mom being here, for my eating habits at least, is that she actually needs to gain weight. Sounds funny, right? Well, her appetite is small, so it forces me to slow down. Pretty much if I am finished she'll stop eating. Since I don't want to eat MORE, I have taken to putting my fork (or spoon) down and pausing much more frequently. I still eat more than she does (it would be hard NOT to) but this is a good habit for me to develop. And it allows me to enjoy things like cornbread and pie...all things in moderation, right? Right!

Now I just need to remember to practice it even when I'm not eating with Mom!

Weight Loss Meals

I know a lot of people tell you to avoid all carbohydrates if you are trying to lose weight. I do not believe that is a healthy path to be on...nor is it realistic, even if they mean "starches" rather than true carbohydrates.

Instead, eat foods that provide you a balance of nutrients for optimum health. Give yourself a break--not every meal has to be perfectly balanced...look at what you eat on the whole. So in a given day or week are you eating enough fruits and vegetables, are you getting in healthy fats, etc.

Eat consciously, mindfully, rather than distractedly or unconsciously.

And include some carbs (yes, even "starches") in your menus. They help us to feel satisfied and avoid feelings of deprivation which can lead to binges later.

For example, for our mid-day meal today (it will be our main meal, which is common for us on Sundays these days since Mom has moved to town) we are having pork roast (very lean), baked potatoes and steamed broccoli. Yummm! Yes, there will be butter on the potatoes (I like my broccoli plain, thank you, but others in the family will add butter to their broccoli.) Or I may use EVOO and some Bragg's liquid aminos...I like that combination and it is healthier than butter.

And for dessert we have fresh strawberries...maybe the last of the year. :-(

What are you having to eat? Are you making a healthy choice today? Why or why not...no judgment, just want you to think about it and make the choice on a conscious level. There is nothing inherently wrong with making some unhealthy choices--as long as you recognize what you are doing and are in control.

Weight Loss Affirmations: Cravings

I use affirmations for many aspects of my weight loss success and general health, including helping me to deal with cravings. If you find you are craving foods that maybe aren’t the best, most healthy, choices then try using these weight loss affirmations to help keep YOU in control.

My body craves foods that nourish it.

This is a reminder that our body does know what it needs and that we can listen to it. Our bodies truly will guide us to make healthy choices when we learn to stop and listen and distinguish between what our bodies want and what our emotions are driving us to eat.

I eat foods that nourish my body and my mind.

While not specifically addressing cravings, this affirmation programs our mind about the types of foods we are intending to consume.

The foods I eat nourish my body and my mind.

On the surface this may seem to be saying the same thing as the previous affirmation, but the subtle difference speaks to the intention behind the affirmation. Notice the subject in the earlier affirmation is “I”…so the affirmation is about what I am doing. The subject in this affirmation is “The foods.”

The earlier statement empowers US to eat (only? Mostly?) nourishing foods. The latter affirmation gives the food we eat nourishing power.

Choose affirmations that feel good to you (even if they are a bit awkward to say at first) and that give the message you really want to internalize. Sometimes we have to sit with the affirmation and say it aloud a few times to really hear the difference.

No matter how the affirmations start, be willing to let them evolve over time. What feels right now, may not be what you need in a few months—or even a few minutes.

Caregivers Gaining Weight

I was at a meeting for caregivers the other day and several of the women there mentioned that they were upset at themselves for the extra 15 pounds they are carrying.

We are all caring for ailing parents which is a challenge and is emotionally taxing.

Of course it is important that we take care of ourselves and our own health--for us, our families and the loved ones we are caring for. It won't help any of us if we, the caregiver, end up sick and needing to receive care!

Naturally then it is important that we have healthy habits if we want to have a healthy life. What is not important is how many pounds we weigh or what size we are.

I found that many of us are carrying excessive weight because of emotional eating--using food for reasons other than the fuel we need. Certainly food can (and arguably should) play a roll in our celebrations and social events, but we need to learn to feel our feelings and express them rather than stuffing them down with a side of extra large fries or a pint of ice cream (my personal favorite.)

This is especially true when we are in stressful, emotionally charged situations. We don't want to gain additional weight...and if we have put on some extra padding we want to halt that trend.

Becoming aware of what we are doing and beginning to eat consciously is a start.

By recognizing that we are reaching for food instead of allowing the tears to flow we give ourselves the opportunity to choose. And we must make that choice daily, in fact, we must make that choice multiple times each and every day.

This is a time for us to be gentle on ourselves. We are human and if we are emotional eaters, by golly we are probably going to overeat at times like these. But we deserve to recognize what is going on and stop beating ourselves up over it!

Focusing on Gratitude Today and Always

I know I have been away from Refuse to Diet a lot...things have been quite busy here in Loveland. And I have so much to be grateful for. Since tomorrow is the 10th anniversary of 9-11 it seems appropriate to really express my gratitude for all the many blessings in my life. If you are a regular reader of mine, then you know that I believe what we focus on we will get more of...so let's focus on our many blessings rather than our short-comings.

I am grateful for the health in my body and my mind.
I am grateful for my loving family.
I am grateful for the peace in my heart, in my body and in my land.
I am grateful for the abundant fresh and healthy food I have at hand.
I am grateful for all the wonderful people who have helped me to have this fantastic life.

I am also grateful to have been a co-author of the original
The Gratitude Book Project® and as a way for us to express our gratitude to so many others, we have teamed up and written a new eBook that we are giving away as a token of our love, gratitude and appreciation. This book is timed to commemorate the 10th anniversary of 9-11 and it is filled with stories of heroes, from 9-11 (including my own mother) and from countless other events of less infamy but no less importance.

Please watch this poignant video by one of my co-authors and then click the link below to claim your complimentary copy of The Gratitude Book Project: A Celebration of Personal Heroes




Thanks Mom, and all the other heroes out there.

Get your copy of this eBook today, and please share it with your heroes.