Celebrate Weight Loss Successes

I never really liked trying on clothes before...now I realize that was because it was hard work and uncomfortable when I weighed 100+ pounds more!

I am having fun trying on clothes that I had put away because they were too small--and now I'm finding they are too big!

Woo-hoo! Yay me!!!

Be sure to celebrate your weight loss successes! Find a supportive friend or support system and brag about what you are doing right, rather than beating yourself up for what you have done wrong. It is about changing your mindset...you will begin to notice more and more what you are doing right and that will reinforce those behaviors and you will be more apt to continue to make those good choices (and changes)!

There is SO much to celebrate in this life!

Thank You Academy, or And the Winner Is...

Did you enjoy the Academy Awards last night? I did...I almost didn't watch but heard that they were changing up the format and so I decided to check it out. Glad I did.

Why? Well, besides learning a bit more about the movies (I don't get to see movies much these days!) I got a couple "social ah ha" moments out of it...

What do I mean by a "social ah ha"? For me, it is the light bulb moment that is more than just a personal revelation (or ah ha), but one that gives me insight into what is going on in the world today. Or at least the USA.

This is going to be a longer than usual post...but it struck me deeply...

• Dreams--have them and use them for success.
• Be true to yourself. Be authentic.
• Be grateful for everything in your life. You never know what/who is going to inspire you to greatness.
• We are craving intimacy, closer contact.
  
• We are looking for reassurance that all is well in the world and that is reflected in our fondness for nostalgia.

All the people who were up for awards (the known and the less known) had a dream. And they stuck with that dream and acted upon it.

I even enjoyed the variety of styles of dress among the men and women--especially when it was obvious that it was a fit specifically for them. Think of Mickey Rourke and Penelope Cruz. Very different and each unique and well suited for them.

I loved when Andrew Stanton (winner for Best Animated Feature) "Creative seeds are sown in the oddest of places" as he was thanking his high school drama teacher for casting him in Hello Dolly.

The change in the stage format was a much more intimate approach than years past. It brought the audience closer to the host. It made it easier for him to communicate with the audience. And it brought the live audience closer to the television audience. And the groups of presenters for the acting awards spoke directly to the nominees. There was a deep, personal connection that struck a chord with the nominees and allowed us at home to feel like we knew both the presenter and the nominee a little bit better. Much different from showing a clip of the movie. Focus was on the person, not the movie.

The entire show was a throw-back to the 30s & 40s. From the song and dance numbers to the crystal curtain. It was nostalgic, reassuring, opulent.

What does this have to do with health, wellness and Refuse to Diet?

• Set your dream (goal) regarding your health and weight--and stick to it. Live it every day and you will achieve it.
• No one diet, exercise or fitness program works for everyone. Know yourself and choose a plan that will work for YOU, your lifestyle and your goals. And don't try to look like anyone else...instead be the best YOU that you can.
• We all have so much to be grateful for. Sometimes things that seem small or like a long time ago can be the catalyst we need for change. Sometimes things that even seem like negatives...look for the positive. And when you realize you were inspired by someone--let them know it!
• Make an effort to connect with at least one other human being--directly. That real connection can make all the difference in how you feel. Focus on people--not food.
  
• In times of uncertainty we look for things that give us comfort. That can be food--which might sabotage our health goals. What other ways can you give yourself a sense of security? Remember to celebrate your wins, recognize and reward your achievements
  

Oh--and the maybe obvious point is about the change in format in general--sometimes we have to change things up. Variety. Spice. Keeping things interesting and continuing success.

So be open to new ideas. Try some new things out. Change up your exercise routine...especially if you are getting bored. Boredom is a motivation killer!

15 Minutes to Health

Take 15 minutes every day to take care of yourself by getting a little exercise.

Yup. I said 15 minutes.

You don't have to dedicate hours every day. Hey, if you have the time, energy and desire to spend hours exercising every day that's great. I sure don't.

Will I have six-pack abs or "buns of steel" by exercising 15 minutes a day? No.

But will my health be better? Definitely yes!

I'm not a doctor or a nutritionist or a exercise coach...but I can tell you what has worked for me--someone who struggled for YEARS...who exercised for hours...who starved herself...and who had NO success with that route!

Now I typically spend about 30 minutes--including a warm up stretch and cool down. Not bad.

I started with 15 minutes. And I was in so much, um, "discomfort" that I did a lot of that sitting down! It was by taking this small step that I have been able to achieve dramatic results! 120lbs dropped to date. Improved energy. Better moods. It is all good!

So whatever condition you are in--start there--but START!

Listen, if your health isn't worth 15 minutes a day then you aren't serious about improving your life...go ahead and wait for the magic pill...and while you wait you'll be getting older and probably heavier, too.

Remember: the only one who can move your body is YOU.

Lose Weight by Law of Attraction

I have now shed 120 pounds--and it all started with the Law of Attraction.

Huh? Shed through attraction...that doesn't make sense, does it?

Actually it does. This is my story.

A few short years ago I was over 120 pounds heavier than I am today.

I made a conscious decision to change my life by changing my mind--by changing my thinking.

I didn't focus on foods to eat or not, exercises to do or not. I focused on my attitude about myself, about food, about my body, about my ability to be healthy. This is what made the difference.

I began to attract teachers and tools that helped me to facilitate my weight loss. From learning to listen to my own body, to affirmations that help me accept and appreciate what I had, to being open to the possibility that I actually could become a healthy weight.

I learned that it was more about my mind than the foods going into my mouth.

For years I had followed diet and exercise plans without success. It wasn't until I actually mentally and emotionally let go of the fat that I had attracted in the first place that I was able to drop the pounds.

I accepted responsibility for my physical condition. I acknowledged that on many levels my weight had protected me. I also let myself know that while I was grateful for that protection, I no longer needed it--I now had other, better, more healthy ways to protect myself and so it was free to leave me. I would be be safe.

That's my story (and I'm sticking to it!) So don't tell me the Law of Attraction doesn't work.

Changing Habits

What are your eating habits that you most want to change?

Knowing what they are is the first step to having success in reaching your goals.

For me, unconscious (emotional) eating was the biggest eating challenge.
Another big one: I would NOT eat for too long a stretch.

Hmmm...over eating and not eating. Seem like opposite problems don't they. I believe they are just the flip side of the same problem. Not listening to and not trusting my own body.

I spent so many years (ahem, decades) ignoring my body's messages that I truly didn't know when I was hungry. I still have issues with it. It may be something I deal with my entire life--don't know, will have to see if this is conquered or managed!

The learned behavior for me was to eat when I was told to, not when I was hungry. To eat what I was told to. To eat how much I was told to.

Some of this was practical--Mom made breakfast for the family and it is good to eat breakfast and you have to eat before going to school...so you ate, even if you weren't hungry, because you were breaking the fast.

Some of this was cultural--we all sat at the dinner table and had to clean our plates. I don't remember if we were told about the starving children in Africa or China or wherever, but we definitely we are "clean plate club" family.

On the other hand, I was the heavy one in the family, so I was constantly monitored about how much I was eating and I was told more than once that I had had enough.

Because I was not given control over my eating, but was always directed when, what and how much I could eat, I found that I learned to "turn off" my recognition of hunger. It was just easier that way.

I was always trying to lose weight, so it was natural that I feel hungry, right?

I was exercising a lot, so it was natural that I feel hungry, right?

I was overweight so I needed to not eat, even if I was hungry, right?

So my biggest habit change is listening to my body and believing it when it tells me I am hungry and I should eat.

Hunger Pangs: What to do?

So you want to lose some pounds, you are eating healthy, but gosh, you're just plain hungry, what do you do?

First thing I do when I feel hungry is to stop for a second (instead of just reacting and grabbing food) and analyze the situation to determine if I am really hungry or if it is something else...

I ask myself a couple of questions:

• Am I hungry in my stomach or in my mouth?
• Am I hungry for a specific food?
• When did I last eat?
• Have I had enough water?
• Am I bored?
• Am I feeling stressed? (boredom and stress are 2 of my emotional triggers, they may be different for you)
• Am I avoiding doing something or saying something?

I typically find that if I am "hungry" but it is really centered in my mouth as opposed to real stomach hunger pangs, then I may be craving something and that is almost always an emotional thing rather than real hunger.

Similarly, if I am hungry for a specific food (especially if that food is high sugar or fat, like ice cream or chocolate) then I'm not really physically hungry. It may sound great, but probably I got some trigger from either a visual cue (like I just saw someone eating ice cream, or an ad for a chocolate bar) or I am reacting to a situation emotionally.

Generally speaking if it has been 3-4 hours since I last ate, it is possible that I am actually physically hungry. I still run through the rest of the questions. However, If I am having mouth hunger of specific cravings AND it has been 3, 4 or more hours since I last ate, it is possible that I have waited TOO long and gone beyond the stomach hunger point.

If it hasn't been that long since I last ate, then I definitely want to look at my water intake. Many times we think we are hungry when we are really thirsty. That is why I always have water with me.

If it hasn't been that long since I ate and I have been drinking enough water, then I want to look at my emotions.

If I find that I can honestly say that I'm not reacting out of an emotion--in other words I'm not trying to "stuff" my emotions by eating, then I will eat something. Even if it has only been an hour or so since I last eat.

I just eat something like, high in protein and/or complex carbs.

It is important to learn to listen to our bodies...we just need to practice listening! We are in the process of changing our habits and learning to listen to our healthy bodies and make healthy choices!

Get Your Head in the Game

This is one of my favorite sayings...and it is true for just about anything that you want to do in life. It refers to your mindset.

It is "the secret" to success!

You must first and foremost make a decision that you are going to do something, whether it is to lose weight, increase your fitness level, quit smoking, get off sugar or caffeine, or learn something new. It doesn't really matter what "it" is--you CAN achieve it as long as you truly commit to it.

It seems like losing weight is harder than some other things to commit to. That is true--if you let yourself believe that. If, on the other hand, you choose to believe that it is about attitude and choice and it is no different from any other choice then you will have an easier time.

If you do not believe in your heart, soul, the very core of your being that this time you can be successful at achieving your goal, then you probably won't be.

That doesn't mean you are destined to be obese for the rest of your life! It means that your work must start with getting your head in the game. Working on the mental and emotional attitude first. Then you can work on the foods themselves!

Small Changes

Don't try to take too big a leap in changing your eating or exercise habits.

Make one small change that adds up over time. This is the way to successful, long-term, permanent health improvements.

The best way to make a change is to start by knowing where you really are today.

So for this week, keep a record of what you eat & drink and how much you move!

Bob Greene's Best Life Plan Highlights--Foods to Eat and Eliminate

Bob Greene's Best Life program continues with tips on what to eat--and what to avoid.

Of course it is critical to eat a healthy breakfast. I wrote about this, too, including some of the science about WHY it is important.

Bob agrees that we should make small changes in our diet. Specifically he says cut only 100-200 calories per day out. This is to keep your body from thinking it is going into a famine.

Then Bob continues with a list of 6 foods to cut out for the first month or two of your program. The foods are:

1. alcohol
2. soda pop (because of the sugar and empty calories and the havoc it creates in your body)
3. trans fats
4. fried foods
5. white bread (refined carbs)
6. high fat milk & yogurt

While I believe there are no "forbidden foods" because by saying a food is off limits entirely it tends to make us want it more (supply and demand?) I can support what Bob is saying here.

However, if going off completely for 1 month will cause you to binge once the month is over, try for a week! Then when you have success, try for 2 weeks and so on.

It is the small changes that matter. One of Bob's points was making a commitment to yourself and keeping that commitment. Better to make a shorter commitment and keep it than to set a longer commitment and break it!

Remember--both Bob and Laurie say Put Yourself First...or as Oprah says, Put Yourself Back on the List!

LOVE and Weight Loss

Love is the best measuring stick to determine if we are making healthy food and exercise choices for ourselves.

All choices come down to either LOVE or lack of love, which I have come to define as fear.

If I feel "compelled" to eat chocolate for example, I can ask myself if this desire is coming from LOVE (a small piece of dark chocolate which has lots of great antioxidants, for example) or fear (that chocolate is on sale and I may never be able to find it again, for example.)

If the desire is coming from LOVE then I find that I am satisfied with a small quantity and I am able to fully enjoy the experience. Even if the item I want to eat has no nutritional value at all.

If the desire is coming from fear, then I find I am not satisfied...I could stuff myself with the food and still not feel satisfied. That's because I cannot get love, satisfaction or fulfillment when I base it in the lack of love!

The path to permanent weight loss is to eat (and to move) out of love for ourselves. This may take longer than a crash diet...but in the long-run it really doesn't! And we have the benefit of our health improving over time rather than be subject to the roller-coaster ride that accompanies the crash diet!

This is a life-long path of learning and reprogramming. I've had a lot of years of experience at eating without love. It is likely that I will face challenges on this path of growth and change and when I do, if I face those challenges from a loving place then I know I will succeed. So when I stumble, I will love myself back up onto the path of health. I will support myself in my efforts and know that I did my best at that moment in time and that every time I do my best I make it easier and easier for me to be my best the next time!

Affirmation:

I love myself as I am today. Because I love myself I take care of my body and make healthy choices. I know that I am doing my best and being my best becomes easier and easier. Thank you for my healthy body and the healthy choices I make.

Weight Loss is Not a Simple Math Equation

Thank goodness! Math is not my strong suit! LOL!

There are lots of "experts" who maintain that losing weight is simply a matter of expending more calories than you ingest. That's a fancy way of saying eating less than you burn!

It is possible that it is that "simple" on a short-term, basic, theory kind of level.

However, personal experience (mine and that of millions of other folks around the world) proves that this math equation is not the long-term, real solution.

Yes, to have our optimum health we must make choices in what we eat that support our health. Our bodies need certain vitamins and minerals and nutrients in order to survive--and to thrive. (I vote for thriving!)

Yes, to have our optimum health we must move our bodies. By challenging our muscles and our bones we improve our strength, our flexibility, our circulation. All these challenges give us improved health for our entire lives...not just from a losing weight stand point.

Sometimes, even when we are doing these things we do not lose weight. I think that may be one of the great mysteries on earth! Each of our bodies is unique. That means what is the right balance for me might not work for you and vice versa. The right number and type of calories to be eaten for my body type and temperament to achieve ideal weight and health might lead to another person being overweight or underweight.

That is why we have to start by loving ourselves and listening to our own bodies.

Tomorrow we'll talk more about listening...

Kicking Cravings to the Curb

Fourth in a series on controlling cravings!

Today's Success Tip:

Have a Success Plan

Everyone has different "triggers"...foods or events that bring cravings full-force into our lives--no matter how much we have been working to control them.

The best offense is a good defense! Know your triggers, whether it is an approaching deadline, visits with family or specific foods, and have a plan that you will institute when you feel challenged and vulnerable.

Your plan should be one that works for YOU. Make a list of activities that give you a sense of peace or power, being loved and valued, strength and control, or things that take your mind 100% to a different place.

The other tips we've talked about like affirmations, meditation, exercise, etc all help to keep the cravings down...and they can all be a part of your success plan. Have a few affirmations that you can use specifically in these circumstances, for example "Any cravings I have are an old habit and they are fleeting. My health goals are stronger than any craving."

Set yourself up for success! Put your plan into action! Don't wait until you have given in to temptation and you feel bad about yourself...that just sets you up for a downward spiral.

Is your plan to talk and vent and get the feelings out with a support buddy (sometimes that is all it takes!) Is the plan to take a brisk walk to get your mind off the situation? Or is it to cuddle with a favorite pet or loved one, so you feel loved and supported? Maybe you feel best just being able to spend 5 minutes looking at a beautiful flower--then do that! Do you have a hobby that takes you to a different place--then do that, even if it is only for a few minutes. Play a favorite song on your iPod.

What is in your Success Plan?

Today's Tip to Curbing Cravings

Continuing the series on cravings--and getting control over them!

Today's Success Tip:

Exercise

I definitely include some gentle exercise every day.

I will often incorporate my affirmations into my workout. That helps keep me positive and moving!

When I first decided that I WOULD and COULD lose weight, I weighed 100+ pounds more than I do now. My knees hurt. My back hurt. The idea of exercising was painful--so I decided I would do what I could and not worry about if it was "enough"!

I bought the DVD of Isoflex movements--simple "bounce and shake" exercises that I could start to do in only 15 minutes a day!

I then modified even those simple movements (because even they were too hard for my obese body at the time!).

I actually started doing the exercises sitting on the couch or edge of the bed. In fact some of them I did while I was laying down so there was absolutely no pressure on my back or knees.

When I could, I added walking to my routine. I started with frequent, short walks...sometimes to the mailbox was all I could handle.

Now I do these exercises for 30 minutes every day and I go for a long walk in nature at least once a week, in addition for frequent walks in my neighborhood. I love that my body feels better, I have more stamina, and I can exercise without pain!

See the sidebar if you want to get the Isoflex DVD that helped me. Otherwise check out some other gentle exercise tape or DVD. Don't start with kickboxing!

Getting Cravings Under Control

I have found that since I've changed my habits and no longer routinely feed myself sugar, caffeine and refined carbs that my cravings have dropped--to practically zero!

Not that it necessarily happens over night! So if you are just starting your journey to improved health, over the next few days I'll give you some tips and tools that I've used in my success. Use one or all!

Today's Success Tip:

Make the decision that you are in control--and don't be afraid to ask for help!

I started losing weight when I made the CHOICE and decided that I could.

Even though I had struggled numerous times in the past, I decided in my heart that this time would be different and that I was willing to receive help from all sources to accomplish this goal.

This help can come from God/the Universe/Angels or it can come from doctors, or supportive friends, books...and even other bloggers!

Please feel free to contact me through this blog for support. I believe in positive thinking and action...and I know that seeing someone have success helps me to know that I can, too! Let my success give you that assurance!

Am I Moving in the Right Direction?

How do you know if you are taking the right steps to achieve your health goals? The great teachers all tell us to tap into our feelings and they will tell us if we are moving toward or away from the goal.

So whether you get the guidance from angels as Doreen Virtue says, the Teachings of Abraham through Esther Hicks, affirmations from Louise Hay, Meditations with Wayne Dyer or Life Makeovers with Cheryl Richardson (or any of the other wonderful teachers out there) or you happen to read something that feels right and true to YOUR heart and spirit...listen and it will steer you true.

My dad always used to say, "If you take a step and it feels good, you must be headed in the right direction." What he wanted us to understand was that we needed to measure our progress against an inner compass, using our feelings, our comfort level, and our knowledge of ourselves as the ultimate guide.

I've spent most of my adult life trying to hear that inner voice above the noise around me...It says softly that happiness is as simple as having something to look forward to in the morning...It says, in a low murmur I sometimes have to strain to hear, that now is the time to have fun.

~Linda Weltner, No Place Like Home

Let me remember to listen to (and hear) that inner voice as it reminds me to follow my bliss--to look forward to my healthy body, my increased energy and all the other wonderful changes I am experiencing! It is time for FUN--I can move my body in ways that I couldn't before and I am having fun. Thank you, thank you, thank you!

Puffiness, Bloat and Feeling Fat

Yesterday I mentioned that I noticed a few more fine lines on my face because I have less fat to fill out the skin...

I used to wonder when I would hear people say "I feel fat--I weighed 2 pounds more this morning and my clothes are tight"....I just couldn't fathom being able to actually feel 2 pounds!!!

But I am noticing that I am more sensitive to any puffiness or bloating that may occur. This could be from eating a bit more salt than normal, not getting enough sleep, or having an allergy to something in the environment. Because my body is less "swollen" in general (in other words, I'm not as fat as I was) the difference is more noticeable to me now.

I suppose this is really a mathematical thing (math? me? wow...I was an art major after all!)

But let's think about that for a sec...when I weighed roughly 300 pounds, if I swelled up an extra 3 pounds, that was only 1% of my total body weight. Now if I swell up that same 3 pounds it is more than 2% of my total body weight. So the affect is twice as much...no wonder I feel it more now.

This feeling/sensitivity is a good thing. It alerts me to when I have eaten something that my body doesn't particularly like, or that I'm not taking care of my body. It will also be a tool in my weight loss belt to keep me from getting out of control with food and gain weight back.

I love the idea that I will notice a 2 or 3 pound shift and it will make me uncomfortable enough that I will make an extra effort to pay attention and make the little changes that I might need to make in order to get back on track. How much better to have that alarm bell go off at 3 pounds than 30!

Size is Relative, Beauty Comes in All Sizes

Look, I'm never going to be a size 2--and that's okay. My bone structure and muscle mass does not lend itself to that size.

Right now I'm a size 16. My ideal body is a healthy size 12. Over time with my positive attitude and the changes I have made and continue to make to my lifestyle I will get there. But that isn't really my point.

My point is that we are all made differently. I happen to come from sturdy stock...I don't think there were any lithe royalty in my lineage. My ancestors were farmers and the like. And a lot of them were poor. So my build was very useful. I am strong..."strong like booll"...oh how I wish accents worked in blogs....anyway, my body strength I'm sure came in handy. Maybe we didn't have a bull (or cow or horse) and had to pull the plows ourselves. I could have done that.

We can learn to appreciate our differences. I used to be envious of the delicate boned beauty pageant types, or people like my best friend who had long legs that seemed to reach her arm pits. This did nothing to help me. All it did was diminish my own sense of worth. It was no more beneficial than it would be to be jealous that someone had green eyes or blonder hair.

By appreciating our differences we can better love ourselves. There are things that tall leggy gals can do that I can't (like be a Rockette, for one!) and there are things that I can do that the showgirls can't. Guess that makes us even. Not the same, but even.

One of the greatest lessons I got on beauty in all its varieties was when I was working at the swimming pool as a very fat lifeguard (I was fat, but I was strong and fast in the water!) I saw people of every size, shape, color and shade. And I learned to see how beautiful they all were.

It took me a while to learn to see the beauty in me...but once I did, amazingly, that is when I started to drop my fat shell!

Now I'm learning to be the best that I can be. Not the skinniest. The best. That may mean that by some people's standards I will always be "large"...that's okay...if I were a latte, I guess I would be a venti!

Social Networks and Obesity and Health

We've all heard the phrase "birds of a feather flock together"...well this is an old-fashioned way to talk about social networking. Today we call it Law of Attraction!

Social networks typically mean a group of people who gather together...who spen time in each others' company...for the purpose of having fun--socializing.

When we do this, typically we seek out people with whom we have something in common...

What does this have to do with obesity and health? All too often, we will associate with others who are of similar size and/or have similar health habits. If you love junk food, you might not have much in common with a person who is a total health food nut. Of if you don't exercise, your path might cross that of a fitness buff.

Our task is to broaden our scope of friends as we narrow our girth! Surround yourself with people who are generally happy and healthy and it will increase your chances of being happy and healthy, too.

Scientists have actually documented this phenomenon and claim that these habits are actually "contagious"...so if you don't want to "catch" unhealthy habits, minimize your time around people who participate in them and increase your time with people who have healthy habits.

If you are having trouble locating people in your area to support your healthy lifestyle, go ahead and check out some of the social networking trends online--like this blog, and places like Facebook, and forums. Finds groups of like-minded people who will support you in your goals!

Find Proof and Believe it is Possible to Lose Weight

The first place to start in changing your belief about your ability to lose weight is to begin to believe that maybe, just maybe it is possible for anyone to lose weight.

How do you get to believe that it is possible? Start by gathering proof!

I can help with that, because I am proof that it is possible. I have lost over 100 pounds...75 of those pounds in little over a year!

In September, I met through the internet a woman who has lost 130 pounds--she is proof it is possible.

In October I was at a conference and I met 2 other women who have each lost 100 pounds, so they are more proof it is possible.

And those are the people who have lost 100 pounds and more! I have personally met dozens of people who have lost 5, 10, 20, 30 or 40 pounds. They are even more proof that it is possible.

Take those pieces of evidence and add your own...focus on the success stories rather than the failures. Look at the magazines that are supportive -- you know the ones with the lady on the cover who has dropped half her weight! Read blogs, go to forums and even watch shows like The Biggest Loser for more social proof that it is indeed possible.

Willpower is not the Answer

If willpower were the answer, I would never have gotten to be over 100 pounds overweight. Or at least if I had, it wouldn't have hung around for so long.

I had lots of willpower...I stuck to lots of diets, did lots of exercising.

Willpower alone is not enough.

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not." James Gordon, M.D.

If and when you are ready to change, there is help! You do have to make the decision that you want to change and get the help.

I'm here to tell you that losing weight and keeping it off is possible! And it won't take willpower when you have the right support--emotionally and chemically!