What Weight Loss Challenges Do You Face?

It doesn't matter whether you want to drop 10 pounds or 100, you face challenges to losing weight. After all, if there weren't any challenges to weight loss, you would have already accomplished it, right?

Our challenges are often similar...but definitely each of us faces sets of challenges that others do not. For example, if you travel a lot for business that has a unique set of challenges to it. Likewise if you are a stay-at-home mom with young kids who are finicky eaters that has its own set of challenges. Moms with active teens have some of the same challenges, but a host of other ones.

One of the keys to losing weight successfully is knowing where you are...that includes identifying challenges you face so you can have a plan on how to deal with them...but it starts with identifying them!

What are the challenges you face regarding your health and fitness or weight loss goals?

Remember, your list will be different from mine and from your friend's, your spouse's, your sister's. There are no rights or wrongs here...if it is a stumbling block for you--big or small--write it down.

If you are feeling a bit stumped, here are some very common challenges that can help get your own list jump started.

• Not liking to exercise
• Craving carbohydrates (sugars, breads, pastas, etc)
• Lack of time—to exercise, to prepare healthy meals, to eat foods that are good for you
• Having to fix meals for others and not wanting to prepare different foods for yourself
• Traveling for business or pleasure
• Believing you lack self-discipline or willpower
• Hating to fail
• Physical limitations due to pain or body size
• Feeling self-conscious
• Emotional attachment to food

Take time today to really notice when a challenge comes up.

Go ahead and write in the comments box what your weight loss challenges are!

Then come back tomorrow and we can look at how your can face those challenges.

Are You Trying To Lose More Weight?

One of my readers asked me an interesting question..."Are you trying to lose more weight or are you happy being healthy?", and as it would happen I was discussing this with a friend earlier today...isn't it grand how things work?...but that's a topic for another blog!

So here is the long answer...as I am prone to do.

I am very happy with being healthy. That was, and is, my number 1 goal. I feel better, am able to do pretty much everything I want to do, I am off all medications...hard to ask for more than that!

I am not trying to lose weight...I am just doing what it takes to be healthy. In small increments. It does not consume my life...or my day.

In response to that, my body will seek whatever is the best level for it. Which may be to stay where I am, but for now I do appear to be continuing to decrease my fat and increase my muscle at a gradual rate.

Do I want to drop even more fat? (I think is the bottom line question)...yes, maybe, sometimes, no...hunh???

Most of the time I am pretty happy where I am. I can buy clothes in "normal" stores. I can eat whatever I want, etc, etc, etc...all that good stuff.

That being said, I would be less than honest if I didn't admit that from time to time I look in the mirror and think..."hmmm, another 10 pounds would be good," "wow, that knee is looking fat today," or "geeze louise, I wish my upper arms didn't flap around in the breeze so much."

I pretty much recognize that those days it really has nothing to do with my weight...it is the old emotional baggage that was behind why I put on weight in the first place.

So on those days, I choose (usually) to be gentle with myself, nourish my body with good and healthy food, move my body around and do something that will nurture my spirit too.

What I will NOT do is panic, beat myself up, or go on a massively restrictive diet or engage in a punishing exercise routine. I know from experience that those methods do not work for me.

Do I ever fantasize about having 6 pack abs? Sure! I also dream about what it would be like to have size 6B feet or to look like Christie Brinkley. Ain't gonna happen!

While I can't actually ever have B width feet or look like a super model, I could have the abs...if I really wanted them. For me the trade off in time and energy and limitations that it would take to get 6 pack abs just isn't worth it. I have lots of other things I want to do with my life that are MUCH more important. So, I put it into perspective and ask myself, "What do I really want?" 6 pack abs doesn't even make my top 100.

So that's the question I would have you ask yourself--what do YOU really want? If you really want 6 pack abs--then go for it! Find the right coach (that would not be me!) and pursue that goal with a passion. If on the other hand, you want to be healthy and finally be a weight that allows you to live your life, have the energy to do what you want to do, feel good while you are doing it and not have to be a slave to diets or a prisoner to food any longer...then stick with me, kid and Refuse To Diet!

Does This Recession Make My Butt Look Fat?

Not that we didn't have plenty of obesity in this country when the economy was doing better...it is well-known that when the economy goes downhill, our collective weight rises.

Why is that and what can we do about it?

There are two big factors at play that cause recession weight gain.

1. Stress (fear, anxiety...) When we are concerned about losing our jobs, our money, our homes, one thing we can do that is relatively inexpensive is eat.

Our feeling like we do not have control over what is going on around us leads us to take control in other areas...and for many people that means to eat.

Food is a major way in which we were comforted as kids...everyone has a favortie comfort food...mine happens to be ice cream...it is a knee-jerk reaction to reach for the cream when I feel stressed (or sad or a myriad of other emotions.)

2. Costs. Simple carbohydrates are filling and cheap. So we eat lots of breads, pastas, sugary baked goods and potatoes. While these foods are not off our food plan forever, they are higher in sugars and they will actually make you want to eat more of them and other carbohydrates. So in the end (bad pun, I know) it doesn't really save money...especially not if you consider having to buy larger clothes or the affect on your health.

I remember the dreaded "Freshman 15" when I went to college. Especially amongst the girls, it seemed like an epidemic...freshman year everyone seemed to gain at least 15 pounds.

This was for a lot of the same reasons.

When we are uncomfortable in a situation we will eat for emotional reasons rather than what our body needs for health.

So what can we do to insure we don't add pounds during these times? Tomorrow I will share some stress busters that I use on a regular basis!

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.

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!

Surviving the Holidays Without Gaining Weight

Is it possible to get through the holidays without gaining weight?

Not only is it possible to "get through" them, we can actually ENJOY the holidays and not blow up like a balloon in the Macy's Thanksgiving Day Parade!

How do we do that?

• One key component is setting the intention that you can and will do that.
• A second is to make the plan that will support the intention.
• Third is to follow through by acting on the plan.

Maybe you are asking yourself "why on earth did I start a diet right before the holidays?"

Or maybe you have been on your health journey for a while and this is the first major challenge you are facing.

Or perhaps you have been on the path for a long time and know that you could use some extra support during the dark days of winter and many eating opportunities ahead.

No matter where you are on your road to health, take a minute to congratulate yourself for making the decision to improve your life. That is HUGE!

It is possible to have success even at this time of year. Check in tomorrow when I talk about setting the intention!

Setting Weight Loss Goals Made Me Fat

Many people will tell you it is really important to set goals for your weight loss. Like most goal setting advocates, they say you should specify how much you will lose by what date.

I disagree. OK, maybe setting goals didn't make me fat, but setting them didn't make me weigh less, either.

My experience with specific weight loss goals is they don't inspire me. In fact, I have a long history of failed goals when it comes to losing weight and getting depressed because of them.

Weight loss is not an exact science and I found that to be the frustrating part.

Putting the pressure on myself to lose 5 or 10 pounds in a month has never worked. First of all, it feels like a diet. That immediately sets me off into deprivation!

When I focused on the pounds I did lots of things that weren't good for me.

For starters, I became obsessed with the number on the scale. Obsessed to the point I would weigh myself every day--sometimes more than once a day.

I also went into what I call "term paper mode"...you know, if the term paper is due in a month you don't have to start working on it the first week or two, right? So rather than changing my habits for the long haul, I was only focusing on the "due date"...not good.

Unlike school, where I could stay up all night and cram for the test or write that paper, no last minute study sessions would make up for the ice cream I ate earlier in the month because I had time to work it off. So, I became depressed, discouraged and ate more ice cream.

Thus a vicious cycle was created. I was frequently heavier at the end of my goal period than I was at the beginning. Maybe not the first 5 pound goal (although my goals were usually bigger than that) but once I met that goal I celebrated--with food--and set myself back.

My advice--DON'T set specific weight loss goals. To successfully lose weight and keep it off, requires a complete change in habits. Weight loss goals instill a sense of temporariness. Go for something more permanent!

Rather than have a specific number of pounds my goal is to be healthier every day. I make my decisions based on that single goal and that works for me. I'm down over 90 pounds, so I must be doing something right!

The Mind as an Ally in Reaching Ideal Weight

Who can say "self-sabotage?" Just about everyone who has ever wanted to change the shape their body is in--whether that is to drop fat, gain muscle, increase endurance or some combination.

Self-sabotage is not an inevitability however. How do you combat it? By using the power of your mind in your favor.

One of my favorite ways of getting my mind to be my ally in my health journey (as opposed to my enemy) is to use affirmations. Sometimes my affirmations are about my body size or condition or physical appearance. Other times I will use affirmations about my health, or my level of energy. I also use affirmations about behaviors--either eating and/or those revolving around physical activity.

It is important when using affirmations to say ones that feel good to you. They don't have to be "true" (yet...they will be true if you keep it up!) but they can't feel bad. In other words, if you say "My body is slender and beautiful" and your inner voice is saying, "no it isn't, I'm fat and ugly" then it is time to try a different affirmation.

If I'm in that sort of negative mood, I consciously look for an affirmation that feels good (or at least better!) It might be "I have ample energy to go for a long walk this morning" or "I make healthy choices in selecting the food I eat today" or "I enjoy eating healthy food" or "I am open to improving my health every day."

It really comes down to how I feel--if I feel bad I tend to overeat. So my goal is to feel good and empowered in my health. I realize that the world is full of choices and I want to feel good about making decisions that support my health goals. Sometimes that means I will make the same choice over and over. That is how a new habit is made. Pretty reasonable, since to get fat I made the same unhealthy choice(s) over and over!