You’ve got this!
You’ve got this!
Bill Phillips was spot on when he made that statement several years ago. More than half of American adults today are overweight or outright obese. I get that people use food as a drug. It makes you feel good. It numbs whatever “it” is. It is a sense of control, in a crazy out of control way, if you know what I mean. I have struggled with using food to “medicate” feelings and emotions, but I ALWAYS notice a difference in how I feel, not only physically, but mentally as well, when I am eating right.
I can also relate to exercise being an antidepressant. When I went through my divorce, I made sure I exercised daily. Even though I felt like crap, I knew it was good for me. I knew mentally I needed that escape, that stress release. More importantly, my kids benefitted from it. I am pretty sure exercise was the ONLY thing that kept me sane … Ok, exercise and… Pinterest.
I honestly think that if people would just take a few minutes every day and get their bodies moving, even if it is just for 15 minutes, it WILL make a difference. Make the time… just walking out the door is the hardest part. You’ve got this!
Enough with the excuses. Get out of your way. What is it that is holding you back? Is is fear of failure? Is it fear of success? What happened in the past no longer matters. Today is a new day, so get back on track and move closer to your goals and dreams. Don’t let anyone tell you what you can or can’t do. YOU create the life you want.. All you have to do is believe, just DON’T stop believing! Decide what you want and go after it… Go after it with EVERYTHING you have! NEVER quit! You’ve got this!
I am approached daily by friends or family asking for advice on weightloss (and nutrition… and exercise). With so much information out there, so many different diets/programs, it can seem overwhelming and rather confusing. I’ve been there! Regardless of the plan you choose, there are rules that apply to weightloss. RULES… More like guidelines… I don’t like rules! Ha!
Implementing the following will definitely help you in losing weight.
1. It’s a lifestyle, NOT a diet. This isn’t a quick fix, it’s a way of life.
2. Get organized. If you fail to plan, you plan to fail. Structure your life and you’ll structure your eating. Create a healthy meal plan for the week, write a shopping list (and stick to it). Prepare meals and snacks in advance. A little planning means you avoid eating those yummy little gold fish or whatever it is your kids are snacking on.
3. Eat small. I’m talking portion control… It is vital for losing weight. Eat dinner on smaller sized plates and when eating out, split your meal with your date, or ask the server to box half of your meal before it even gets to your table. Check online menus, if available, for nutrition information ahead of time.
4. Leave food on your plate. (This one is really a continuation of #3) Leaving food on your plate can aid in taking control of compulsive eating. Many restaurants serve huge portions, sometimes enough for two or three people. Order menu items that contain fewer calories and eat a smaller portion. Bring leftovers home for another meal.
5. Never feel deprived. If you feel deprived, you will be more likely to binge. If you want a treat make it yourself and make it healthy.
6. Eat slowly. That way you will feel satisfied before you’ve eaten too much. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters are often overeaters, while slow eaters tend to eat less and are still satisfied.
7. Drink water. 6-8 glasses a day is ideal, or about a half gallon. Hunger is often confused with thirst and dehydration, so drink before you eat.
8. Enjoy your food. It is one of life’s greatest pleasures, not a punishment.
9. Move. Exercise is essential to weight loss. Schedule it into your day, just like an appointment and treat it like one. Take advantage of incidental exercise. Take the stairs or park farther out in the parking lot.
10. Get enough sleep. Structuring your sleep patterns will help regulate your metabolism. Tired people have increased ghrelin, a hormone which stimulates appetite.
11. Focus on what motivates you.. A note, a photo, or a quote. Keep it with you or in a place where you will see it often as a constant reminder of why you want to change, AND embrace that change. You can’t expect to do the same thing over and over and miraculously get different results.
Trust the process and remember, one pound at a time! You’ve got this!
We all feel like this, do we not? Rule of thumb: It takes 4 weeks for you to see results, 8 weeks for family/friends to see results, and 12 weeks for the rest of the world to see the results. Trust the process and keep going!