Reinforcing Your Good Habits

If you want to make healthy habits stick, science shows that reinforcing your habits by pairing something you like with something you are learning to like makes it far more likely to keep happening.  Think of going to a fun exercise class because you go with a friend.  It's a double win because you not only get the exercise (accomplishment)--but you also get the social time (accomplishment).  The healthy habit becomes reinforced over time because it feels so good to be doing what you wanted in the first place.  Remember when you had recess in school?  It was fun for a few reasons: 1) you get a break from schoolwork; 2) you get to be outside; 3) you get to be with your friends and blow off steam.  Now, picture going to recess by yourself.  You get the break, and you get to be outdoors, but you are alone.  That wouldn't be nearly as worthwhile.

Whether you are trying to be more active or eat balanced meals, this week consider what it takes to really make it feel funner, less chore-like, more spirited.  Maybe you join a fitness challenge or a sign up to walk/run a 5K?  Maybe you watch your favorite tv show while you walk the treadmill?  Maybe you play great music while you chop and look at recipes or clean the house or do the laundry?  Whatever it may be, take the drudgery out of your good healthy habits and insert fun and reward and see what it does for making your lifestyle feel even better. 

The Little Things

Sometimes we don't give ourselves credit for the little things we do on a regular basis.  Instead, we focus on the big, glorious achievements, but those don't come along all that often.  The daily tasks of eating well, packing snacks, filling up on more fruits and veggies, going to the gym AGAIN, getting your steps in AGAIN, filling your water bottle AGAIN may not feel like a big win at the time, but adding these routines up over time, they become healthy habits and a healthy lifestyle.  That is a glorious major achievement.  And, if you happen to be someone who always packs snacks and drinks lots of water, maybe you forgot that this wasn't always your normal behavior.  You had to learn to do these things, remind yourself until they became the habits you may presently take for granted. 

Good health is created one meal at a time, one moment at a time, one workout at a time, one good night's sleep at a time, one mindset shift at a time.  Good healthy habits become the foundation you build your day on, and they reward you.  You feel physically better.  You feel mentally clearer.  You feel more positive self esteem because you are actually doing what you set out to do.  This is a momentous occasion, and you benefit from giving yourself credit for your efforts.  By focusing on what you are doing well and acknowledging how it makes you feel, knowing that you are succeeding can keep you inspired to keep going. 

This life is not for the faint of heart.  Pause every so often and give yourself credit for showing up for yourself, your dreams, your health.  Re-experience those good feelings that come from recognizing the life you enjoy is the one you choose, day in and day out. 

One Good Thing For You

I often hear members tell me that they are overwhelmed with life, their job, their family, finances, etc.  At times like that, it can be extremely challenging to simply get through the day, let alone improve your life, your weight loss, your healthy habits, your gym attendance, etc.  At times like that, all the power of your desire is beaten down by life forces beyond your control.  Instead of giving up entirely, managing expectations is the next best thing.  It is the difference between feeling good about one small thing so that you can get through.  That one small thing can be taking the stairs once or drinking more water or asking for an apple with your sandwich instead of chips.  But that one small effort in the midst of a storm means you are still, no matter what, keeping yourself accountable to yourself.  Sometimes that can feel like the biggest victory of all.

On the other hand, when times are not so busy or stressful, you can do all those other things like set manageable goals that are relevant and doable and and specific and timely and worth your effort.  You can find accountability buddies.  You can grocery shop on a full stomach and meal prep and freeze for the future.  You can go to exercise class and socialize afterwards and feel superhuman.  You can meditate and clear out clutter and be proud that you only possess items that bring you joy.  Yes, all that is possible.  Just not every day and not necessarily every week.  

Life is a journey worth living, full of twists and turns and temporary pit stops that no one had in mind.  Yours, mine and everyone else's.  That's normal.  Cultivating the courage of spirit to simply put one foot forward just because you deserve, at the very least ONE GOOD THING FOR YOU is heroic.  

With Valentine's Day coming up tomorrow, take a moment to consider the courageous moves you have made for yourself that have meant everything to you, in your heart.  Let there be one good thing for you that you recall and relive.  Let that fulfillment be your one good thing for you.  

Establish a Healthy Pattern of Eating

Everyone wants to be healthy--the number one new year's resolution is to be healthy.  For many, being healthy means weight loss, weight maintenance over time and being physically active and engaged in life.  That's a tall order for anyone because life is full of unexpected twists and turns.  That's where having a positive mindset--knowing that a healthy pattern of eating, exercising and being engaged over time is the goal.  Perfection is never the goal because that is a standard that most likely cannot become a pattern--and it gives undue attention to all or nothing thinking which is the opposite of a healthy pattern of thinking.

The World Health Organization and the USDA recommend that we all eat foods that are lower in calorie and higher in volume and nutrients for weight loss and weight maintenance.  For WW members, that means the zero point foods which include the following food groups depending which color you are following: fruits and veggies; lean proteins and protein substitutes like beans, lentils, tofu, eggs and even whole grains like oatmeal, quinoa, whole wheat pasta, air popped popcorn (yes, popcorn is actually a grain).  These foods have low likelihood of overeating because of their filling factors.  However, zero point foods are not zero calorie foods, and they are not all you can eat foods.  All you can eat mentality establishes an UNhealthy pattern of eating. 

The challenge for many of us is to keep these foods in rotation in an interesting and novel way.  We get stuck in our recipes or go to easy options because they are so convenient, and we already know the points values, but that leads to boredom in our belly and in our taste buds.  Because there are so many recipes online, on you tube and on connect, it is well worth your time to discover something delicious that satisfies and doesn't break the points bank. 

A few facts to remember: 1) We are not looking for a zero point day.  We need the nutrients and variety of pointed foods too.  2) If you are following the program by the guidelines and not getting results, check to see if you are overeating zero point foods.  It's possible.  While you don't have to track, measure or count zero point foods, your WW app will tell you what a "right size" serving is, and that may be a clue.  3) Food is meant to nourish and provide energy and keep us from feeling hungry.  It is not meant to solve emotional problems, cope with boredom or procrastination.  OUCH.

Try something new this week.  A recipe, an ingredient, a new method of preparation (baked fruit is my favorite zero point go to).  See what spicing up your menus might do for your outlook.  They go together.  If your body is satisfied, your mind says "ahhh...yes, this healthier pattern of eating is worthwhile."