Take in the Whole Perspective

There are many ways to gauge progress when we are losing weight.  Obviously, the number on the scale is a big indicator.  We can't argue with the hard facts.  However, we are more than a number.    

We can assess improvement in other ways.  For example, healthy habits around food planning, consistent meal times and consuming more "single ingredient" foods represent a huge step in the right direction.  The more we practice these healthy eating habits, the more likely we are to put food in its rightful place.  We then influence the scale downward.

Another way to check progress is by noticing how we feel--physically and mentally.  Good food makes us feel good.  It gives us energy and keeps physical hunger at bay.  We don't get indigestion or heartburn from healthy foods.  Some people notice that they sleep better when they eat better.  That counts.

Let's not forget losing inches.  No amount of weight loss will produce toning.  We have to exercise to achieve this.  If we are losing inches, we know we are making progress.  The scale will eventually catch up.  A pound of muscle is dense, tight and smooth looking.  A pound of fat tissue is bumpy, lumpy and spreads all over.  

How about managing stress by proactively getting ahead of it?  This is a key skill in weight loss too because stress releases cortisol in the system.  Cortisol weakens the immune system and makes us crave junk food and retain belly fat.  By exercising, meditating, practicing hobbies, engaging with trusted friends and family and getting quality sleep, we learn to manage stress without food or drinks. This too is a big win.

Long term commitment is also a way to measure progress.  The longer we practice a healthy lifestyle, the more progress we achieve--the better we feel--the better we look--the happier we are.

We INFLUENCE the scale.  We do not control it.  We control our behavior.  Take a good look at your behavior this week.  What are the signs that you are in charge of where you truly want to go?  Take stock with full perspective.  

Myths about Weight Loss

There are many myths about weight loss that keep us from achieving our goals.  A few of the damaging myths I hear include the following:

1) Weight loss is too hard.

2) Adult metabolism is keeping me from losing.

3) I can't do it because I'm surrounded by temptation all the time.

I am still taking inspiration from the Rio Olympics where the athletes worked SO hard to achieve their dreams of performing at their peak on the world's stage.  A big part of their success comes from the positive mental rehearsing they had to do, in order to work so hard, for so long.  We can use that very same tool to stay focused and positive in our own lives.  We can silence the negative thoughts that get in the way.  This is so important because what we think energizes what we do.  Our thoughts becomes our words.  Our words become our beliefs.  Our beliefs become our actions.  Our actions become our habits, routines and lifestyle.

Let's start at the beginning. WHAT DO YOU WANT?  Think about this long and hard.  What do you REALLY want to come from weight loss efforts?  WHY IS THIS SO IMPORTANT TO YOU?  This is also key.  If you have reasons to change your behavior, then you have motivating personal power to do the work.  HOW CAN YOU REBOUND FROM SETBACKS?  This matters.  No path to success is free of set backs--that's not normal or realistic.  However, you can recover from minor setbacks--and even major setbacks by deciding that you will.  That's it.  You go back to the beginning and ask the loaded question:  WHAT DO YOU WANT?  

Showing up for your life is work.  No doubt about it.  It is effort and energy to achieve personal goals.  However, the reasons behind these goals make the work manageable.   Work is not always fun. If it were, we would not call it work.  Our ancestors weren't afraid of hard work.  They didn't know anything else.  Life was difficult and physical for them.  There were few instantaneous rewards or instantly gratifying moments.  In our modern world, we have become accustomed to "McQuick" efficiency for practically everything.  The rub is that McQuick efficiency is not realistic when it comes to self improvement.  It takes time to gather the courage to make a change and to "show up" for your life.  It takes passion and discipline and effort.

This week, focus on showing up for your life.  Focus on the effort it takes to be successful with your food, fitness and fulfillment.  Imagine your success.  Expect to achieve your success.  Love your precious moments knowing that YOU did it because YOU wanted to.  

Focus on the Positive and Stay Focused

One of the best ways to achieve success is to focus on the positive instead of dwelling on the negative.  It sounds simple, but it is not always easy.  For all kinds of reasons, many of us fixate on the things that aren't going well while we diminish the significance of the things that are going well. In the past, this was an evolutionary technique that kept us alert and alive--expecting to defend against disaster.  Our lives are no longer teetering on the edge of life or death.  We can choose to be optimistic about our future and our success.  By doing so, we can create the motivation and sustain the momentum we need to keep going despite the bumps in the road.

Since it is Summer Olympics time, I have been watching these incredible athletes who have sacrificed so much to compete for a chance at an Olympic medal.  These athletes are super-human in their drive, focus, ability, athleticism and never-fail attitude.  When these athletes are being interviewed, they make it look easy.  That's only because we are seeing them at the pinnacle of their success.  We are not watching the grueling years of training they endured, the set backs like injury, surgery, rehabilitation they suffered, or the sacrifices their families made to make their training possible.

We can take a page from these athletes and remember that life is not always perfect no matter how much you'd like it to be.  We can remember that learning from life's experiences is a valuable tool that provides lessons for the future.  We can choose to focus our thoughts on the success we'd like to achieve instead of the mistakes we made.  We can gather the support of our friends and family and even coworkers to keep moving forward.

Bumps in the road are inevitable.  They are a small part of the journey not the end of the journey. Bumps keep us humble and can even redirect our efforts.  The important thing is to remember that focusing on the positive will keep us from dwelling on the negative.  That positive attitude will provide the energy and momentum to keep pursuing our dreams.  We can choose this.  We can win.

 

Take Care of Yourself by Planning Ahead

One of the best ways to take good care of yourself is to plan ahead.  There are certain eventualities that are nearly guaranteed to occur in the course of any given day.  Eating, sleeping, working, taking care of our family, exercising, etc. we know we need to organize our day so that we are able to "get it all in."

Speaking of eating, we need to stop and consume food--at regular intervals--to give our bodies energy, to satisfy hunger, to charge the metabolism and to become satisfied.  About every three hours or so, our bodies need a boost.  A snack is often a bridge between meals as well as the pause that refreshes.  Between breakfast and lunch, a snack might be fruit or veggies or yogurt.  The afternoon snack between lunch and dinner, however, often needs to be more substantial, satisfying and composed of a protein, whole grain carbohydrate and maybe even a healthy fat.  Half of a turkey sandwich on wheat bread with avocado, tomato and cucumbers could do it.  A peanut butter whole wheat wrap with thin sliced apples would also fit the bill.  This afternoon snack needs to give us energy and solve a hunger problem so that we can power through the afternoon til dinner.  If there are after work activities, this snack becomes even more important.

Sometimes a snack can also be a treat.  When we planned for it and have room in our SmartPoints for it, something special might be just the thing.  The trick here is to plan ahead--it's a way of taking good care of yourself.

Healthy living is a daily effort.  While we can't be perfect, we can get smarter about making sure our meals and snacks deliver.  It's nice to know that we have something nice to look forward to.  A container of cut up strawberries is all I need to get through the morning.  It keeps me on track and away from spur of the moment urges that tempt when healthy options aren't available.

There are many ways to take good care of yourself.  Having snacks available at all times is one of them.  Be prepared.  Find yourself satisfied.  Find yourself happier with more energy.  

Slow Down and Notice

One of the most helpful ways to calm down and destress is to literally slow down and notice what is happening.  By using all of our senses, tapping into our feelings and watching our breath as it moves in and out of our bodies, we can become grounded into the present moment and let go of worry.  The buzz word of the day is "mindfulness" which just means that we slow down long enough to be grounded in the present moment with no regret over the past and no anxiety over the future.  There is no judging with mindfulness.  We just notice things like feelings, body signals, emotions.

I was once dating a guy a long time ago, and we were supposed to go away for a weekend to attend a wedding.  Before leaving for the trip, I was at my gym taking a shower and shaving my legs.  I kept nicking my legs as I thought about not wanting to go to the wedding and the weekend.  I remember thinking about what would happen if I just didn't show up at his house and get in the car and go?  I wasn't in touch with my feelings enough at the time to realize that my body signals (frustration and nicking my legs...) and my thoughts (I don't want to show up...) were telling me something.  At the time, I didn't want to listen.  I went to that weekend.  It was very stressful.  I wasn't happy and didn't enjoy it.  It was very disappointing.  A week or so later, we broke up--no surprise.  

Sometimes giving ourselves permission to listen to what's going on in a judgment-free zone with a wealth of compassion is all it takes.  Mindfulness means we notice--not that we take super-hero action.  We have to practice this because technology and the fast-paced world we live in keep us in a hyper-alert responsive state to the next email and the next problem and the next to-do list.  

I am a dog walker of my girl, Pippa.  She is a 20 pound Terrier mix rescue dog.  I walk her several times a day for 20 minutes or more in spring, summer, winter and fall.  She slows down long enough to notice everything.  I may not realize a squirrel or rabbit, but she does.  I may not notice the sound of a truck backing up, but she does (she's a rescue dog who moved up to Minnesota from Missouri in a truck).  She knows what our neighborhood smells like.  She sniffs everything.  She wants to be outside no matter what the temperature is.  I certainly notice how the day feels on my skin because we stay outside a while.  I have seen my neighbors gardens, home improvement projects and felt their sprinkled grass on my feet.  After a walk with my canine companion, I am more grounded and more patient and more appreciative of here and now.  It is a canine lesson in mindfulness.

This week, give yourself permission to slow down and notice what is going on around you.  Give yourself permission to take the "slow lane" and be present and aware of how you are feeling, how you are doing, what you are thinking.  Give yourself permission to let thoughts and feelings surface knowing that it doesn't mean you have to fix anything or make up for something--you can simply notice first.

Make time to take time.  Your life and health are worth it.