January 2019

 

Dear Time for a New Strategy,

 

Let me just say, I'm not an expert in the fitness and weight loss field but I've learned enough about the typical mindset patterns of human beings. And these patterns apply to losing weight, too.   So first, stop dieting! The all-or-nothing thinking is not serving you, it relies on will power and sets you up for failure. 

 

• Shift your focus from deprivation and judgment to self-worth. This year, decide to focus on total wellness- body, mind and spirit. This means, first and foremost, be nice to yourself. Don't expect perfection. Take one day, and even one hour at a time. If you stray from making a healthy choice on Wednesday, refrain from bingeing and shaming and throwing in the towel until after the weekend! Instead, right then and there, ask yourself, "What is one, small healthy choice I can make right now?" How big or small that healthy behavior might be doesn't matter- just do something that strengthens you. Then forgive yourself for eating the cheesecake and move on.  

   

• Forget about losing weight. Focus on being a healthier you, feeling clearer, and more energized- and more comfortable in your skin. Pick a daily focus and make it something doable. Make that choice something that can create momentum- for example, you might start the day with a green juice or smoothie or prepare healthy meals, soups or snacks a day or two in advance.  Be a collector of ideas for healthy choices you know you could stick to.

• Refrain from fad diets, popular "programs" that you haven't significantly and independently researched and long term juice fasts.  These are not sustainable (or often affordable) ways of living your life.  Not to mention, they contribute to the dangerous dieting roller coaster.  It's one thing to do a re-set for a few days, but consider a life-long shift in lifestyle and most of all, mindset.   There are plenty of "experts"  out there and tons of conflicting information.  Remember, you are the expert - Listen to your body and your intuition and it will tell you what works for you. 
  

• Make your goals achievable and then build on them.  Keep free weights by the TV and a set in your bedroom. Challenge yourself to do even 5 minutes during commercials or just before you jump in the shower. Don't make exercise this big deal that you have to create a ton of time for- Just set a goal for 15 minutes on the treadmill (or exercise of your choice). If that's all you get to, great. Let it create momentum for more healthy choices.   On those days you have more energy, challenge yourself to add more time.   Some days, you'll find that you make it to 30 or 45 minutes or even an hour just by tricking your brain to do more in just 5 minute increments.   Before you know it, you've developed some healthier habits that you actually stick to and you'll feel stronger than ever.  Bottom line- shoot for what you can do, instead of these lofty goals that lead to excuse making like being too tired or not having enough time.  Just doing something is better than doing nothing.
  

 

• Look for small ways to decrease unhealthy habits just a little at a time. For example, if you're a coffee drinker, decrease the sugar by just a teaspoon and cut the cream some. Spend a week or two getting used to just that and then continue to decrease a little again. Just as important, look for things to add to your typical diet, versus just taking away.   Organic steel cut oatmeal, a fruit smoothie, avocado toast with sea salt or a spinach salad- But make it something you enjoy and look forward to versus dread eating.   Over time, you'll be shocked at how your taste buds begin to crave healthier fare.

• Instead of relying on will power, rely on strategy. Figure out those crucial moments when you are most vulnerable to unhealthy choices and strategize ways to stay ahead of yourself.    Ask for help. Get support. Sign up for yoga or spin classes, hire a trainer, or get a work-out buddy who can share accountability.  Make simple shifts and trade one vice for something that still satisfies a craving- like organic fresh popped popcorn for that potato chip binge during nighttime TV.  A sweet potato/avocado brownie recipe in place of the processed/high sugar fudge brownies- don't knock it until you try it- healthier options do have a way of growing on you.
  

 

When you fall, dust yourself off, stand back up and start again. In that moment. Because you love yourself that much- and because your health is important to you. Who cares about the number on the scale. Who cares how many times you failed. Care about the number of times in a day you are grateful for the strong, healthy choices you have made and will continue to make. Keep your focus on moving forward, creating momentum in small ways and over time, gaining strength in sustainable, baby steps.   Consider meditation, mindfulness exercises and deep breathing. Keep setting new goals and re-evaluating what's working and not working without all the self-judgment, because in the end, it will not be your food and exercise choices that will lead you to success- it will be your mindset.  

 

So BELIEVE you are worthy.  

Because self-sabotage and shaming are SO 2018.