I'm thinking about the different ways we can measure for our weight loss success. In this case, not measuring our bodies, but measuring what we take in to our mouths.
You know I Refuse to Diet and that diets don't work, so before you start thinking I'm just talking about a diet by another name, hear me out!
I'm not talking about measuring as a way of limitation--that would be a diet.
I'm saying we should measure because if we honestly look at what we are eating and drinking, most of us don't know what a "serving" is! By measuring we can train ourselves to what a serving looks like in our glass or on our plate, and to what a serving feels like in our bellies!
Of course we do not have to measure every morsel that goes into our mouths for the rest of our lives. On the other hand, it doesn't hurt to double check ourselves once in a while, especially if we find our clothes are getting a bit tighter and yet we feel like we have not changed our eating patterns.
Realize that what a restaurant serves is usually considerably more than a serving's worth, so we don't want to eat restaurant portions all the time. However, restaurants also measure what they serve. That way they know how many patrons they can serve and they can stay on their financial budget.
Measuring what we eat and drink can keep us honest with ourselves. It is another tool that we can use to keep our eating at a conscious level. It allows us to be in control and to make the choices about what we eat, and how much.
Give yourself a chance to have weight loss success by measuring--at least once in a while--to be sure you are heading down the right path and making healthy choices!
Showing posts with label making small changes. Show all posts
Showing posts with label making small changes. Show all posts
Tuesday, March 27, 2012
Tuesday, April 19, 2011
Weight Loss Success Comes from Small Changes Not Massive Overhaul
When we want to drop pounds we often think we have to make massive changes in our lives.
That thought alone is often enough to keep us stuck. We don't want to have to make these big, radical adjustments. Change can be scary and truth be told...it is hard to do.
It isn't will power, either. We are genetically programmed to follow routine. Oh there are some people who roll with change better than others. And there are areas that we may be okay with change and upheaval and other areas where the thought of change induces stress. And for most of us with weight loss challenges, changing our food and exercise routines seems like it is changing our entire lives. After all the time, energy and focus of our lives often revolves around food--the choosing, buying, preparing, cleaning up after on top of the eating of it.
To have weight loss success we do not have to make huge adjustments. In fact success is guaranteed if you focus on making small, small, small (did I say small?) changes that you can absolutely stick to.
How many times have you promised to "be good" and stick to this or that diet? And how many times did it work for a while, maybe a day or couple of days or even weeks...only to come crashing down on you because you just couldn't keep it up? That's what I thought.
That's because you tried to make too big a change. I know. I've done it too. Often.
That's why I finally declared I Refuse To Diet!!! And that made the difference.
Sure I've made changes in my eating, I make healthier choices more consistently. But I'm not perfect--and I don't have to be! And I didn't start off with radical shifts. I started off with a very small, laughably small change that I new would be simple to keep. In fact, it was so easy that part of me thought it wasn't worthy and it would take forever to lose the excess pounds! But I knew I had tried the other methods in the past and while I might have had short-term success it all came rebounding back like I had a homing beacon glued to my thighs.
So I started small. And it worked! So I added another small change. And so, and so on. In the process I have rebuilt my health; I lost almost 100 pounds in a single year; I can do more and more every day.
The irony was that when I thought 1-2 pounds a week was too slow and I had to find a faster way to lose weight, I stayed stuck as a morbidly obese person. Once I took the focus off the weight loss and instead focused on healthy choices (and deciding that I deserved a healthy body) the weight started to drop off.
Now when I hit a point where I am struggling, I go back to the basics. Where is my attitude and what small change can I make that I can stick to?
That thought alone is often enough to keep us stuck. We don't want to have to make these big, radical adjustments. Change can be scary and truth be told...it is hard to do.
It isn't will power, either. We are genetically programmed to follow routine. Oh there are some people who roll with change better than others. And there are areas that we may be okay with change and upheaval and other areas where the thought of change induces stress. And for most of us with weight loss challenges, changing our food and exercise routines seems like it is changing our entire lives. After all the time, energy and focus of our lives often revolves around food--the choosing, buying, preparing, cleaning up after on top of the eating of it.
To have weight loss success we do not have to make huge adjustments. In fact success is guaranteed if you focus on making small, small, small (did I say small?) changes that you can absolutely stick to.
How many times have you promised to "be good" and stick to this or that diet? And how many times did it work for a while, maybe a day or couple of days or even weeks...only to come crashing down on you because you just couldn't keep it up? That's what I thought.
That's because you tried to make too big a change. I know. I've done it too. Often.
That's why I finally declared I Refuse To Diet!!! And that made the difference.
Sure I've made changes in my eating, I make healthier choices more consistently. But I'm not perfect--and I don't have to be! And I didn't start off with radical shifts. I started off with a very small, laughably small change that I new would be simple to keep. In fact, it was so easy that part of me thought it wasn't worthy and it would take forever to lose the excess pounds! But I knew I had tried the other methods in the past and while I might have had short-term success it all came rebounding back like I had a homing beacon glued to my thighs.
So I started small. And it worked! So I added another small change. And so, and so on. In the process I have rebuilt my health; I lost almost 100 pounds in a single year; I can do more and more every day.
The irony was that when I thought 1-2 pounds a week was too slow and I had to find a faster way to lose weight, I stayed stuck as a morbidly obese person. Once I took the focus off the weight loss and instead focused on healthy choices (and deciding that I deserved a healthy body) the weight started to drop off.
Now when I hit a point where I am struggling, I go back to the basics. Where is my attitude and what small change can I make that I can stick to?
Monday, September 6, 2010
Love Is In the Air
It is fall and it is time for us to "go back to school" and learn to love ourselves.
Loving ourselves is crucial to attaining our health and fitness goals...we just cannot have permanent weight loss success if we hate our bodies, and by extension, ourselves.
Tall order I know. We have loads of practice hating ourselves. We deserve to cut ourselves a little slack and not expect to have overnight results.
We won't change from loathing ourselves to loving ourselves overnight any more than we will be 300 pounds one day and 150 pounds the next.
Both changes take time...but if we change the first one the second will naturally follow.
I developed a technique that helped me to learn to love myself...to be able to actually look myself in the eye and say, "I love you Laurie" and not feel like a big, fat liar!
I reveal this technique in my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth and in this month's topic on my website RefuseToDiet.com
I hope you'll join me as autumn brings out the bounty of love...and teaches us that small changes bring us big rewards in health, happiness and the slender bodies we deserve!
Loving ourselves is crucial to attaining our health and fitness goals...we just cannot have permanent weight loss success if we hate our bodies, and by extension, ourselves.
Tall order I know. We have loads of practice hating ourselves. We deserve to cut ourselves a little slack and not expect to have overnight results.
We won't change from loathing ourselves to loving ourselves overnight any more than we will be 300 pounds one day and 150 pounds the next.
Both changes take time...but if we change the first one the second will naturally follow.
I developed a technique that helped me to learn to love myself...to be able to actually look myself in the eye and say, "I love you Laurie" and not feel like a big, fat liar!
I reveal this technique in my book, Refuse to Diet: Weight Loss Success Starts with Your Mind...Not Your Mouth and in this month's topic on my website RefuseToDiet.com
I hope you'll join me as autumn brings out the bounty of love...and teaches us that small changes bring us big rewards in health, happiness and the slender bodies we deserve!
Sunday, December 27, 2009
Weight Loss is a Process...Thanks...Tips on Exercise for Losing Weight
I want to thank the folks who take the time to read my blog and let me know their thoughts and feelings about what I write, their questions and what is working for them.
For example I got a very nice email today from "Bonnie" today...who was thanking me for a post I wrote back in September...about how weight loss is not a straight line...
First--congrats on the 11 miles on the bike yesterday...I hope it was a fun and exhilarating experience and that you will continue to have fun moving your body.
Second--I am so glad you will be gentle on yourself for not working out today. If perhaps you were a bit sore from yesterday's ride and that's why you didn't work out today, then remember to stretch before the ride, and maybe make the ride a tad shorter next time!
I have found that why I try something new, or that I haven't done in a long time, it helps me to do the same exercise two days in a row.That may seem a bit odd, but maybe it is because the muscles are sore and tend to tighten up...so now you stretch them again. The BEST exercise for losing weight is any exercise...that you keep doing...whether it is the same exercise or different one...it is just about moving more...and if you hurt too much you are apt to not want to keep it up!
Celebrate your accomplishments...and keep making small steps in the direction you want to end up at and you will get there.
Does 11 miles seem like too much to you? That's okay...do what YOU can do easily and then just a tad more...even if that is walking to the mailbox.
It isn't about keeping up with Bonnie, or me, or your spouse, colleagues, or kids...it is about being the best YOU that you can...and to do that you have to start where you are right now!
It is easy to think about what we want to do, or what we used to do...and that can be a great place to start...as long as we keep it in our minds in a positive way and then use that to catapult us to taking an action that will get us where we want to be. Weight loss starts with our minds...not our mouths!
Thanks to Bonnie and to my other readers for keeping in touch and helping to inspire me every day!
My New Year's toast to you:
For example I got a very nice email today from "Bonnie" today...who was thanking me for a post I wrote back in September...about how weight loss is not a straight line...
...it reminds me its ok to have a detour but get back on track... I enjoyed reading it and I was reminded not to be hard on myself as I didn't work out today...I will move forward and remember I did 11 miles on the bike yesterday which was a first for me.
First--congrats on the 11 miles on the bike yesterday...I hope it was a fun and exhilarating experience and that you will continue to have fun moving your body.
Second--I am so glad you will be gentle on yourself for not working out today. If perhaps you were a bit sore from yesterday's ride and that's why you didn't work out today, then remember to stretch before the ride, and maybe make the ride a tad shorter next time!
I have found that why I try something new, or that I haven't done in a long time, it helps me to do the same exercise two days in a row.That may seem a bit odd, but maybe it is because the muscles are sore and tend to tighten up...so now you stretch them again. The BEST exercise for losing weight is any exercise...that you keep doing...whether it is the same exercise or different one...it is just about moving more...and if you hurt too much you are apt to not want to keep it up!
Celebrate your accomplishments...and keep making small steps in the direction you want to end up at and you will get there.
Does 11 miles seem like too much to you? That's okay...do what YOU can do easily and then just a tad more...even if that is walking to the mailbox.
It isn't about keeping up with Bonnie, or me, or your spouse, colleagues, or kids...it is about being the best YOU that you can...and to do that you have to start where you are right now!
It is easy to think about what we want to do, or what we used to do...and that can be a great place to start...as long as we keep it in our minds in a positive way and then use that to catapult us to taking an action that will get us where we want to be. Weight loss starts with our minds...not our mouths!
Thanks to Bonnie and to my other readers for keeping in touch and helping to inspire me every day!
My New Year's toast to you:
To your healthy, energetic, slender body--You deserve it!
Monday, November 30, 2009
Love and Trust Lead to Weight Loss Success
Support yourself in you goals to lose weight and gain health. Now and always. Especially now with the holiday season upon us.
Start by knowing you deserve to have a healthy, energetic and slender body. Learn to love yourself enough to know this! This positive attitude is essential to your weight loss success. It is a mindset change for many people who are overweight. We are very practiced at beating ourselves up over our weight, our appearance, our failed efforts to change. We have done it so often that we begin to believe that we cannot succeed...that even when we want to and promise that we will, we cannot keep those promises. We do not trust ourselves.
Gain trust in your abilities by making small promises to yourself--and then keeping them. Make them super easy to keep in the beginning so that you can and will keep them. Each time you keep a promise to yourself you are building a new pattern...and a pathway in your brain...a belief that you can do it.
Make this holiday season a glorious, healthy, and happy one. It starts with loving yourself--not beating yourself up for what you have done in the past...even if that past was just an hour ago, or 5 minutes ago. Love yourself in THIS moment.
Make one small promise that is loving and that supports your health goals--it could be to move the treats somewhere out of easy eyesight...it could be to do 1 jumping jack...it could be to walk 20 extra steps...it could be to drink 1 glass of water...it could be to look yourself in the mirror and say one loving thing about yourself...it could be to write down 5 successes you had today before you go to sleep.
What the promise is, or the size of the promise, is not what is important...it is the keeping it. So if you never drink water, don't make a promise that you will drink 8 glasses every day this week. Start with one glass. If you have trouble getting in exercise, don't commit to doing an hour, start with 5 minutes. If you don't like vegetables, don't say you will eat 5 servings every day, add in one.
Then, at the end of the day, look at yourself in the mirror and repeat the promise you made and say "I kept my promise to myself, I did ____!"
Good job! Be joyful that you kept your promise. If it was easy, then you can make a little bit bigger one tomorrow. If it was at all a stretch, you can keep the same one all week long.
If you didn't keep the promise, was it because it was too big? Or did you simply forget?
If it was too big, then make the promise smaller.
If you forgot, either make a promise that you can keep right away, or do something that will make it easy to remember--a big note, get help from someone to remind you, tie a string around your finger...whatever it takes.
It is by making and keeping small healthy promises to ourselves that we build trust. Building that trust helps us to feel worthy of good things. Feeling worthy is a start for loving ourselves. As we strengthen one, we strengthen them all...and we are on our way to permanent, healthy, weight loss success!
Start by knowing you deserve to have a healthy, energetic and slender body. Learn to love yourself enough to know this! This positive attitude is essential to your weight loss success. It is a mindset change for many people who are overweight. We are very practiced at beating ourselves up over our weight, our appearance, our failed efforts to change. We have done it so often that we begin to believe that we cannot succeed...that even when we want to and promise that we will, we cannot keep those promises. We do not trust ourselves.
Gain trust in your abilities by making small promises to yourself--and then keeping them. Make them super easy to keep in the beginning so that you can and will keep them. Each time you keep a promise to yourself you are building a new pattern...and a pathway in your brain...a belief that you can do it.
Make this holiday season a glorious, healthy, and happy one. It starts with loving yourself--not beating yourself up for what you have done in the past...even if that past was just an hour ago, or 5 minutes ago. Love yourself in THIS moment.
Make one small promise that is loving and that supports your health goals--it could be to move the treats somewhere out of easy eyesight...it could be to do 1 jumping jack...it could be to walk 20 extra steps...it could be to drink 1 glass of water...it could be to look yourself in the mirror and say one loving thing about yourself...it could be to write down 5 successes you had today before you go to sleep.
What the promise is, or the size of the promise, is not what is important...it is the keeping it. So if you never drink water, don't make a promise that you will drink 8 glasses every day this week. Start with one glass. If you have trouble getting in exercise, don't commit to doing an hour, start with 5 minutes. If you don't like vegetables, don't say you will eat 5 servings every day, add in one.
Then, at the end of the day, look at yourself in the mirror and repeat the promise you made and say "I kept my promise to myself, I did ____!"
Good job! Be joyful that you kept your promise. If it was easy, then you can make a little bit bigger one tomorrow. If it was at all a stretch, you can keep the same one all week long.
If you didn't keep the promise, was it because it was too big? Or did you simply forget?
If it was too big, then make the promise smaller.
If you forgot, either make a promise that you can keep right away, or do something that will make it easy to remember--a big note, get help from someone to remind you, tie a string around your finger...whatever it takes.
It is by making and keeping small healthy promises to ourselves that we build trust. Building that trust helps us to feel worthy of good things. Feeling worthy is a start for loving ourselves. As we strengthen one, we strengthen them all...and we are on our way to permanent, healthy, weight loss success!
Monday, November 16, 2009
Oh No! I Have to Lose 125 Pounds AGAIN!?!
Boy, is this overwhelming...there is so much to do...so far to go...how on earth am I going to achieve this goal?
I didn't gain 125 pounds overnight...and no, I won't drop it overnight, or in a weekend either...but where to begin? This excess has been accumulating for years and years.
This weekend I vowed to make huge progress...and by last night I was exhausted, drained and demoralized when my results did not seem to match my efforts...
I took a good look around and realized there is excess all over...top to bottom...I've always put on weight all over, but with extra padding going to my thighs.
This time the weight settled mostly in my basement...literally!
I have been gathering "stuff" for a long time...maybe because I moved so much as a kid and had to throw stuff away...but I have boxes and boxes of stuff that is cluttering my life.
I've watched shows and read books about how to handle it, and it is exciting, scary, overwhelming and liberating to watch as people like Peter Walsh (Oprah show clutter guru) help declutter viewers in a matter of days...kind of The Biggest Loser for your stuff!
Well, for me, trying to do this on my own was daunting and seemingly impossible.
This morning I woke up with a huge Ah Ha! This is so like losing weight...okay, I know other people have said the clutter in our homes can be a reflection of the clutter in our minds and bodies, but the PROCESS of getting rid of it is also the same...you can't just throw it all away in a weekend and expect the results to be permanent.
When I looked at losing 125 pounds of body fat it seemed overwhelming. I kept putting it off because it just didn't seem possible. I tried and failed, tried and failed, tried and failed so often that I began to believe I was a failure and that I would never have a healthy, slender body.
Weight loss success came when I changed my mindset. I began to believe that it just might be possible to lose weight and I chose to move towards HEALTH and make small changes that I could maintain.
The realization came that if I approach my basement clutter in the same way I can have success there, too! I'm moving towards health, freedom, and mobility. Some of that is figurative, but it is also literal. I've contemplated moving closer to my mom...but that thought is depressing when I think about all the c*&p I'd have to pack or get rid of...so by going through it NOW, bit by bit, I will gain the power and freedom to move if that's what is the right thing for me and her.
Instead of dieting, rather than focusing on the entire 125 pounds, or 125 boxes, I will celebrate each box...and if an entire box is too much, I will celebrate with each item that is removed from my house!
Whether you want to successfully lose excess fat or stuff...it takes mindset first, and small, consistent steps in the direction you want to go.
You CAN do it.
Celebrate every success.
It isn't a competition...it is about your life!
To healthy, energetic & slender bodies...and the houses they live in!
I didn't gain 125 pounds overnight...and no, I won't drop it overnight, or in a weekend either...but where to begin? This excess has been accumulating for years and years.
This weekend I vowed to make huge progress...and by last night I was exhausted, drained and demoralized when my results did not seem to match my efforts...
I took a good look around and realized there is excess all over...top to bottom...I've always put on weight all over, but with extra padding going to my thighs.
This time the weight settled mostly in my basement...literally!
I have been gathering "stuff" for a long time...maybe because I moved so much as a kid and had to throw stuff away...but I have boxes and boxes of stuff that is cluttering my life.
I've watched shows and read books about how to handle it, and it is exciting, scary, overwhelming and liberating to watch as people like Peter Walsh (Oprah show clutter guru) help declutter viewers in a matter of days...kind of The Biggest Loser for your stuff!
Well, for me, trying to do this on my own was daunting and seemingly impossible.
This morning I woke up with a huge Ah Ha! This is so like losing weight...okay, I know other people have said the clutter in our homes can be a reflection of the clutter in our minds and bodies, but the PROCESS of getting rid of it is also the same...you can't just throw it all away in a weekend and expect the results to be permanent.
When I looked at losing 125 pounds of body fat it seemed overwhelming. I kept putting it off because it just didn't seem possible. I tried and failed, tried and failed, tried and failed so often that I began to believe I was a failure and that I would never have a healthy, slender body.
Weight loss success came when I changed my mindset. I began to believe that it just might be possible to lose weight and I chose to move towards HEALTH and make small changes that I could maintain.
The realization came that if I approach my basement clutter in the same way I can have success there, too! I'm moving towards health, freedom, and mobility. Some of that is figurative, but it is also literal. I've contemplated moving closer to my mom...but that thought is depressing when I think about all the c*&p I'd have to pack or get rid of...so by going through it NOW, bit by bit, I will gain the power and freedom to move if that's what is the right thing for me and her.
Instead of dieting, rather than focusing on the entire 125 pounds, or 125 boxes, I will celebrate each box...and if an entire box is too much, I will celebrate with each item that is removed from my house!
Whether you want to successfully lose excess fat or stuff...it takes mindset first, and small, consistent steps in the direction you want to go.
You CAN do it.
Celebrate every success.
It isn't a competition...it is about your life!
To healthy, energetic & slender bodies...and the houses they live in!
Wednesday, July 8, 2009
Coffee: Love it or Leave it
I really, really, really like coffee. I mean, I love my coffee. I guess you could say I feel pretty strongly about coffee...
I had my first sips of coffee when I was just 2 years old. Drinking the drops left by adults visiting my parents made this laid-back kid just a bit (!) more hyper.
I didn't start a coffee habit at two, but I do believe the groundwork was probably laid back then.
My first espresso machine was purchased in the 1970s while I was in college. At one point I was literally quite addicted to coffee. I could have...no, it is more accurate to say I had to have...two large espressos (no little demi-tasse for me) before I went to sleep. Then in the morning two more to chase away the headache from lack of caffeine during the night.
I no longer drink such vast amounts of coffee. I have one cup...still, a very large one, not a "regular" mug...pretty much every morning. Occasionally I will have a second. As much as I love the flavor and the experience I know that my body doesn't react well if I have more than that so I resist the temptation to grab a third or fourth.
What has changed about my coffee habit is my consciousness--my mindset about coffee. I used to drink coffee all day long like it was water and as a fuel. Completely unconscious about the quantity I was consuming. It was a zero calorie drink...that was the excuse when I first started.
Of course that went out the window when I started adding milk to my coffee after a trip to Europe where I was exposed to cafe au lait, lattes and cappucinos.
The truth was I liked the flavor and I really liked the energy boost I got from the caffeine. I am still less than hyper and the jolt helped me feel more alive, more productive, more like everyone else in my family!
These days I savor my coffee much more. I don't just have coffee while I'm at my desk working. I enjoy the coffee in the morning. I may be reading...or watching a video...usually some positive affirmations or positive thinking...my personal development time. It is not so much about caffeine...I drink a blend that is very low in caffeine...I enjoy the taste, the feel of the coffee in my mouth and the smell as it reaches my nose just before the liquid touches my tongue.
Ahh.
I know that coffee may not be "the best thing" for me to drink, but my philosophy is that there are no forbidden foods. I know that if I deprive myself then I will tend to go overboard and binge down the road. So I choose to have these treats.
Coffee for me is a treat and a ritual...and a very conscious decision.
You may not like coffee...but there is probably something that you have been told you "shouldn't" have (even if you just told yourself that) but that you get a lot of pleasure out of.
Instead of making that off-limits, consider making it a very special part of your day. Or maybe it is a special once a week treat. Make it a celebration and savor every moment of it. Enjoy the tastes, the smells, the texture...as well as the experience. What steps do you take to prepare it? Incorporate those steps into the enjoyment process. visualize yourself enjoying the experience and allow yourself to anticipate it.
By elevating some simple pleasures in this way we give ourselves a more complete experience. We allow all of our senses to experience the event as well as the food or beverage. This enables us to be more fully satisfied with less than we would if just grabbed it by rote.
Bottom line, my suggestion is to love what you are drinking or eating. Savor it. Celebrate it. Or leave it alone!
I had my first sips of coffee when I was just 2 years old. Drinking the drops left by adults visiting my parents made this laid-back kid just a bit (!) more hyper.
I didn't start a coffee habit at two, but I do believe the groundwork was probably laid back then.
My first espresso machine was purchased in the 1970s while I was in college. At one point I was literally quite addicted to coffee. I could have...no, it is more accurate to say I had to have...two large espressos (no little demi-tasse for me) before I went to sleep. Then in the morning two more to chase away the headache from lack of caffeine during the night.
I no longer drink such vast amounts of coffee. I have one cup...still, a very large one, not a "regular" mug...pretty much every morning. Occasionally I will have a second. As much as I love the flavor and the experience I know that my body doesn't react well if I have more than that so I resist the temptation to grab a third or fourth.
What has changed about my coffee habit is my consciousness--my mindset about coffee. I used to drink coffee all day long like it was water and as a fuel. Completely unconscious about the quantity I was consuming. It was a zero calorie drink...that was the excuse when I first started.
Of course that went out the window when I started adding milk to my coffee after a trip to Europe where I was exposed to cafe au lait, lattes and cappucinos.
The truth was I liked the flavor and I really liked the energy boost I got from the caffeine. I am still less than hyper and the jolt helped me feel more alive, more productive, more like everyone else in my family!
These days I savor my coffee much more. I don't just have coffee while I'm at my desk working. I enjoy the coffee in the morning. I may be reading...or watching a video...usually some positive affirmations or positive thinking...my personal development time. It is not so much about caffeine...I drink a blend that is very low in caffeine...I enjoy the taste, the feel of the coffee in my mouth and the smell as it reaches my nose just before the liquid touches my tongue.
Ahh.
I know that coffee may not be "the best thing" for me to drink, but my philosophy is that there are no forbidden foods. I know that if I deprive myself then I will tend to go overboard and binge down the road. So I choose to have these treats.
Coffee for me is a treat and a ritual...and a very conscious decision.
You may not like coffee...but there is probably something that you have been told you "shouldn't" have (even if you just told yourself that) but that you get a lot of pleasure out of.
Instead of making that off-limits, consider making it a very special part of your day. Or maybe it is a special once a week treat. Make it a celebration and savor every moment of it. Enjoy the tastes, the smells, the texture...as well as the experience. What steps do you take to prepare it? Incorporate those steps into the enjoyment process. visualize yourself enjoying the experience and allow yourself to anticipate it.
By elevating some simple pleasures in this way we give ourselves a more complete experience. We allow all of our senses to experience the event as well as the food or beverage. This enables us to be more fully satisfied with less than we would if just grabbed it by rote.
Bottom line, my suggestion is to love what you are drinking or eating. Savor it. Celebrate it. Or leave it alone!
Tuesday, June 9, 2009
Weight Loss without Dieting Tip: Say Goodnight Gracie
You may not be old enough to recognize my homage to Grace Allen...but maybe you've been up late working or watching Leno or Carson...well here's a simple tip for losing weight without dieting--GO TO BED!
I don't mean sleep all day...I mean get a good night's sleep on a regular basis.
Studies show if you short yourself on sleep you are apt to pack on the pounds.
Is it the lack of sleep that causes the extra paunch? Or is it something else?
I'm no scientist, but my theory is that we tend to eat and drink more when we stay up late. Whether we are socializing, working late or just watching old George Burns reruns on television, consuming calories can help us stay awake longer--to the detriment of our waistline.
So, get some sleep instead of snacking and you'll be effortlessly be dropping calories and losing unwanted fat.
Now there's something to have sweet dreams about!
I don't mean sleep all day...I mean get a good night's sleep on a regular basis.
Studies show if you short yourself on sleep you are apt to pack on the pounds.
Is it the lack of sleep that causes the extra paunch? Or is it something else?
I'm no scientist, but my theory is that we tend to eat and drink more when we stay up late. Whether we are socializing, working late or just watching old George Burns reruns on television, consuming calories can help us stay awake longer--to the detriment of our waistline.
So, get some sleep instead of snacking and you'll be effortlessly be dropping calories and losing unwanted fat.
Now there's something to have sweet dreams about!
Friday, April 3, 2009
Confessions of a Reluctant Exerciser
It is a wet snowy, rainy morning.
To be honest, my hip hurts, my shoulder hurts, my back hurts and I don't really feel like working out
And I thought, I don't have to. I get to take a day off every week. I could take today off. And I almost did.
And then I said you--no, just be gentle with yourself and your workout. Do extra stretching. Walk inside since it is cold and snowy outside. Don't do some of the strenuous stuff you do a lot of days. Just some gentle walking and go for at least 15 min. Do 15 minutes and then if you want to stop, stop.
Think how much better you will feel because you have stuck to your routine of even just a little more exercising, a little more movement than doing nothing at all.
I am proud that I stuck to the word to myself. I made the commitment to better health and I am sticking with it--even when maybe I don't really feel like it. Yay me!!!
It doesn't take a lot of effort. It is the small changes and being consistent in implementing those small changes.
To be honest, my hip hurts, my shoulder hurts, my back hurts and I don't really feel like working out
And I thought, I don't have to. I get to take a day off every week. I could take today off. And I almost did.
And then I said you--no, just be gentle with yourself and your workout. Do extra stretching. Walk inside since it is cold and snowy outside. Don't do some of the strenuous stuff you do a lot of days. Just some gentle walking and go for at least 15 min. Do 15 minutes and then if you want to stop, stop.
Think how much better you will feel because you have stuck to your routine of even just a little more exercising, a little more movement than doing nothing at all.
I am proud that I stuck to the word to myself. I made the commitment to better health and I am sticking with it--even when maybe I don't really feel like it. Yay me!!!
It doesn't take a lot of effort. It is the small changes and being consistent in implementing those small changes.
Wednesday, March 11, 2009
Shop Around Before Joining a Gym
More on this series about exercising for weight loss
If you are considering joining a gym be sure to shop around. Things to look for include
If you are considering joining a gym be sure to shop around. Things to look for include
- Do they offer a variety of memberships that fit your financial and time budget? For example, some offer part-time memberships where you can go 3 times a week and save money.
- Am I comfortable with the people who are working out when I am most likely to be there? Some gyms cater to all women, and most gyms have a different client base at different hours of the day.
- Check out the locker rooms and showers--are they clean? Even if you don't want to dress there, it will help give you an idea about the cleanliness of the other facilities.
- Does the gym offer training on the equipment--if they don't, unless you are an expert already, don't spend another minute there!
- Does the gym offer classes that sound interesting to me--aerobics, spinning, yoga? Is there an extra fee to attend classes?
- Does the gym have personal trainers that I can tap into? Is there an extra fee?
- Does the gym offer child care if you need it?
- Does this feel like a supportive environment?
- Is the gym location convenient from home or the office?
- Look at what your City or Town has to offer--sometimes they have a gym or "recreation center" that will provide the services you want, for less money.
Tuesday, March 10, 2009
Exercising without a Gym
For those of you who absolutely do not want to work out at a gym, you still have plenty of options.
If you want to have companionship it will be up to you to seek it or invite it in...that could be friends, a loved one or a personal trainer who comes to your home.
Take time every day to stretch. Gentle stretches are key to good health.
And breath deeply--get some more oxygen into your body. This will help "stoke your furnace" and will assist in weight loss.
And listen to your body. If you hurt, slow down. If you are so out of breath you can't talk, drop the intensity down a notch. If you can sing and shout to the music, step it up!
If you are new to exercising then I encourage you to get a DVD to follow (I like the "Bounce and Shake" program available on this site).
If you want to try a few things out, see if your library has any tapes or DVDs that you can borrow.
If you like movement and have decent coordination, try some aerobics.
Prefer quiet and gentle movement, check out something in the yoga or Tai Chi area.
Set aside a time to exercise...since you will be accountable to yourself, write your commitment down--you'll be more apt to keep it!
If you are on a tight budget and are not sure what else to do, just move more. Get some shoes with good support for walking and start there.
A lot of shopping malls have walking programs...you can join others for free and walk indoors in a safe environment.
Even if you don't want to go outside because of weather or you are shy, you can walk inside your house or apartment.
Or put on some tunes and dance!
The most important thing is to move, to have fun and keep with it! Make a small commitment at first...build that into a habit and then grow that. These small changes will yield big results!
If you want to have companionship it will be up to you to seek it or invite it in...that could be friends, a loved one or a personal trainer who comes to your home.
Take time every day to stretch. Gentle stretches are key to good health.
And breath deeply--get some more oxygen into your body. This will help "stoke your furnace" and will assist in weight loss.
And listen to your body. If you hurt, slow down. If you are so out of breath you can't talk, drop the intensity down a notch. If you can sing and shout to the music, step it up!
If you are new to exercising then I encourage you to get a DVD to follow (I like the "Bounce and Shake" program available on this site).
If you want to try a few things out, see if your library has any tapes or DVDs that you can borrow.
If you like movement and have decent coordination, try some aerobics.
Prefer quiet and gentle movement, check out something in the yoga or Tai Chi area.
Set aside a time to exercise...since you will be accountable to yourself, write your commitment down--you'll be more apt to keep it!
If you are on a tight budget and are not sure what else to do, just move more. Get some shoes with good support for walking and start there.
A lot of shopping malls have walking programs...you can join others for free and walk indoors in a safe environment.
Even if you don't want to go outside because of weather or you are shy, you can walk inside your house or apartment.
Or put on some tunes and dance!
The most important thing is to move, to have fun and keep with it! Make a small commitment at first...build that into a habit and then grow that. These small changes will yield big results!
Labels:
exercise,
making small changes,
weight loss,
weight loss tips
Saturday, February 21, 2009
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.
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.
Friday, February 13, 2009
Weight Loss: Family Help or Hinder
Weight and family are a tough combo. Whether your family taught you unhealthy habits or contributed to your "fat genes", your family can and will have a huge impact on your weight loss goals--IF YOU LET THEM! This can be a help. Or a hindrance. It is really UP TO YOU!
Your experience with your family will be different from mine...and even different from that of your siblings (if you have them.) Even though we theoretically grew up in the same family, my brother's experiences were decidedly different from mine and so we have different experiences today when visiting.
The bottom line for any family visit is to remember that your family loves you. It doesn't always feel that way...and sure there are some families out there that are so dysfunctional that love is not part of the equation...but if you are visiting them I'm going to presume there is love involved!
Sometimes that love is expressed as unconditional support for your goals. Some families will bend over backwards to help you to eat healthy and move your body and happily join you on the adventure. Other families will be supportive but not be willing to change any of their routines. And then some families will be downright combative about any change--even if it is for your health.
How your family chooses to help may be wildly different as well. Sometimes in an effort to "help" my mother would comment on every bite that went into my mouth. We talked about that years ago--she understands that for me that was not helpful and I asked her for specific things that she could do to help me instead. That way she didn't feel judged too harshly and she felt like she was helping me, which truly was her intention all along.
Keep in mind, if you have been one way your entire life, then your family is used to dealing with that version of you. If you are making changes then it will take some education so they know what you expect--don't think they will KNOW how you want to be treated and what you need. They cannot read your mind...even though we think they should be able to!
The biggest thing to remember is that your results are strictly up to you. No blaming the families help or lack of help.
Your experience with your family will be different from mine...and even different from that of your siblings (if you have them.) Even though we theoretically grew up in the same family, my brother's experiences were decidedly different from mine and so we have different experiences today when visiting.
The bottom line for any family visit is to remember that your family loves you. It doesn't always feel that way...and sure there are some families out there that are so dysfunctional that love is not part of the equation...but if you are visiting them I'm going to presume there is love involved!
Sometimes that love is expressed as unconditional support for your goals. Some families will bend over backwards to help you to eat healthy and move your body and happily join you on the adventure. Other families will be supportive but not be willing to change any of their routines. And then some families will be downright combative about any change--even if it is for your health.
How your family chooses to help may be wildly different as well. Sometimes in an effort to "help" my mother would comment on every bite that went into my mouth. We talked about that years ago--she understands that for me that was not helpful and I asked her for specific things that she could do to help me instead. That way she didn't feel judged too harshly and she felt like she was helping me, which truly was her intention all along.
Keep in mind, if you have been one way your entire life, then your family is used to dealing with that version of you. If you are making changes then it will take some education so they know what you expect--don't think they will KNOW how you want to be treated and what you need. They cannot read your mind...even though we think they should be able to!
The biggest thing to remember is that your results are strictly up to you. No blaming the families help or lack of help.
Thursday, January 29, 2009
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:
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!
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?
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!
Monday, January 19, 2009
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!
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!
Monday, September 8, 2008
Cutting Calories in Small "Bites"
Sometimes when we decide we are going to drop a couple (or a lot) of pounds, we think we can do it overnight. Or that if we cut out a lot of calories all at once we will have greater success.
I've touched on this before, but it is so important to realize that the best thing we can do for ourselves and our bodies (and by example for our friends and family) is to make small changes that we can keep up!
Focus on cutting small amounts of calories out rather than reducing to 1200 or 1000 calories a day. It is much easier to do and be consistent with and the consistency is the key. Make it your goal to eat 100 fewer calories today and every day. It may not seem like much, but that 100 extra calories is what puts 10+ pounds on us every year.
By making small changes you barely miss what you cut out, so it is easy! Be gentle with yourself with this one and bump up the small changes over time. I know I didn't gain 100 pounds overnight, even though sometimes it sure felt like it!
Consistently making small changes you WILL see results. Seeing the results provides such a boost that you want to keep going.
I've touched on this before, but it is so important to realize that the best thing we can do for ourselves and our bodies (and by example for our friends and family) is to make small changes that we can keep up!
Focus on cutting small amounts of calories out rather than reducing to 1200 or 1000 calories a day. It is much easier to do and be consistent with and the consistency is the key. Make it your goal to eat 100 fewer calories today and every day. It may not seem like much, but that 100 extra calories is what puts 10+ pounds on us every year.
By making small changes you barely miss what you cut out, so it is easy! Be gentle with yourself with this one and bump up the small changes over time. I know I didn't gain 100 pounds overnight, even though sometimes it sure felt like it!
Consistently making small changes you WILL see results. Seeing the results provides such a boost that you want to keep going.
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