Monday, June 30, 2008
Day #1
Doing great!!! Awesome day with a great workout and healthy eating. If every day could be this good I would be thin and healthy in no time!
Sunday, June 29, 2008
Am I a Mental Case?
I ran across this article while I was looking at some weight loss stuff on line. I have long thought that the battle with weight is more mental than physical. This article goes over this fact. I love the part where it talks about being grey rather than black and white. There are so many days when I say, well I already messed up so I might as well call it good for today and start fresh tomorrow or Monday. Being grey can help me with this!
Psychologist Alexa Altman shares her ideas to keep you emotionally fit! Learn how your mind and emotions play an important role in weight gain or loss.
Long-term weight loss success
The one question that people often ask me is, "What are the psychological factors that lead to long-term weight loss success?" Clearly, there is not one answer, nor is it the same for every person. However, my clinical experience and observations made from my work with contestants last season have led me to believe that there are many psychological similarities amongst the successful losers. As you read about these psychological factors I encourage you to examine your strengths and weaknesses. When you notice an area of particular strength, take a moment to assess how this has helped you in attaining a healthier mind and body. It is helpful to acknowledge what you are doing well and what is working. When you notice an area of particular weakness, notice how this may be limiting your success or contributing to unhealthy behaviors. How can you begin to build or strengthen one of these areas?
The top 5 psychological factors that contributed to long-term weight loss success.
1. Stay connected to personal goals
What is your intention? To stay on course you must first know what the course is and what the finish line looks like. If you were running a race, wouldn't you want to know how far you had to run, the course map, how to train and what equipment is required? It is important that your goals be realistic, clear and measurable.
Successful "Biggest Losers" write or look at goals daily.
2. Create and expand support.
If our social environment resembles a dry, hot, barren, desert, we will have a difficult time growing and developing. We need a rich and fertile environment to grow. We are social beings that require social connection and support to maintain our health and vitality.
Successful "Biggest Losers" developed and nurtured their social network.
3. Gray thinking
Most of us think in black and white. I am "good" or I am "bad". We divide our world into nice and neat categories. (This behavior reduces an overwhelming amount of information and processes it into more manageable pieces). This is a set up for disaster, in that one small mistake becomes a failure.
Successful "Biggest Losers" don't interpret a small slip up as a failure; they get back on the horse right away.
4. Utilize resources
If I told you that you were about to go on the longest journey of a lifetime, you would want to pack your bag and make sure you had enough clothes, water, food, etc. Resources are anything that contributes to your success and wellbeing. There are no extra points awarded by doing this alone. It is necessary to establish what resources will be needed for success. Do you need a nutritionist, fitness instructor, support group, food journal, online support, recipes, or psychotherapist?
Successful "Biggest Losers" utilized and developed new resources.
5. Identify problems early
What is getting in the way? Is it emotional eating, depression, anxiety, recent losses, work stress. Do you want to address the big roadblock right in the middle of your path, or continue to walk over and around it? What do you gain by continuing to avoid what might be sabotaging your success? This is an opportunity to make real life changes.
Successful "Losers" identify emotional roadblocks and ask for further support, referrals to mental health professionals, or referrals for medication.
This list is meant for you to begin acknowledging what has contributed to your success and celebrate the gains you have made. If you notice there is an area that you believe needs further attention, don't beat yourself up about it. This is an opportunity for you to expand and enrich your life.
Psychologist Alexa Altman shares her ideas to keep you emotionally fit! Learn how your mind and emotions play an important role in weight gain or loss.
Long-term weight loss success
The one question that people often ask me is, "What are the psychological factors that lead to long-term weight loss success?" Clearly, there is not one answer, nor is it the same for every person. However, my clinical experience and observations made from my work with contestants last season have led me to believe that there are many psychological similarities amongst the successful losers. As you read about these psychological factors I encourage you to examine your strengths and weaknesses. When you notice an area of particular strength, take a moment to assess how this has helped you in attaining a healthier mind and body. It is helpful to acknowledge what you are doing well and what is working. When you notice an area of particular weakness, notice how this may be limiting your success or contributing to unhealthy behaviors. How can you begin to build or strengthen one of these areas?
The top 5 psychological factors that contributed to long-term weight loss success.
1. Stay connected to personal goals
What is your intention? To stay on course you must first know what the course is and what the finish line looks like. If you were running a race, wouldn't you want to know how far you had to run, the course map, how to train and what equipment is required? It is important that your goals be realistic, clear and measurable.
Successful "Biggest Losers" write or look at goals daily.
2. Create and expand support.
If our social environment resembles a dry, hot, barren, desert, we will have a difficult time growing and developing. We need a rich and fertile environment to grow. We are social beings that require social connection and support to maintain our health and vitality.
Successful "Biggest Losers" developed and nurtured their social network.
3. Gray thinking
Most of us think in black and white. I am "good" or I am "bad". We divide our world into nice and neat categories. (This behavior reduces an overwhelming amount of information and processes it into more manageable pieces). This is a set up for disaster, in that one small mistake becomes a failure.
Successful "Biggest Losers" don't interpret a small slip up as a failure; they get back on the horse right away.
4. Utilize resources
If I told you that you were about to go on the longest journey of a lifetime, you would want to pack your bag and make sure you had enough clothes, water, food, etc. Resources are anything that contributes to your success and wellbeing. There are no extra points awarded by doing this alone. It is necessary to establish what resources will be needed for success. Do you need a nutritionist, fitness instructor, support group, food journal, online support, recipes, or psychotherapist?
Successful "Biggest Losers" utilized and developed new resources.
5. Identify problems early
What is getting in the way? Is it emotional eating, depression, anxiety, recent losses, work stress. Do you want to address the big roadblock right in the middle of your path, or continue to walk over and around it? What do you gain by continuing to avoid what might be sabotaging your success? This is an opportunity to make real life changes.
Successful "Losers" identify emotional roadblocks and ask for further support, referrals to mental health professionals, or referrals for medication.
This list is meant for you to begin acknowledging what has contributed to your success and celebrate the gains you have made. If you notice there is an area that you believe needs further attention, don't beat yourself up about it. This is an opportunity for you to expand and enrich your life.
Friday, June 27, 2008
Wagon, what wagon?
Ok, so you are probably thinking that I fell off the wagon. Well, I guess in a sense I have. I have still been pretty conscience about what has been going in my mouth but I haven't been very vigilant. It is amazing how fast it all happens. Two weeks ago Neeley and Kayla had an acting camp every day that week that was right during my aerobics class. Then last week I had a family party and a funeral during my aerobics classes and this week Neeley had recital during one day and we were at the cabin the rest. Ok, so I know these are merely excuses. I realize that. I guess I need to come up with some back up plan for those days when I really can't make it to my class. Summer just seems so crazy. But you know, I always manage to make time for other important things, so I need to take time for myself to exercise. I am noticing some changes though. I have been eating less and more aware of what I am eating. In the past it was whatever, now I am actually thinking about things. I know this journey will be long but if I just keep plugging away at it, I can make it.
Well I now have a new incentive to kick start me back into action! I just joined a biggest loser club with a group of ladies. We are having a six week competition for who can lose the greatest percentage of body weight. Each person is putting in $20 and the winner takes all. If you are interested in joining let me know. Everyone is welcome and the more the better, it just makes my grand prize that much bigger! My goal is to lose 12 pounds. That's two pounds a week and 14% weight loss! We start June 30th and end August 11th. Times a ticking!
Good luck ladies!
Well I now have a new incentive to kick start me back into action! I just joined a biggest loser club with a group of ladies. We are having a six week competition for who can lose the greatest percentage of body weight. Each person is putting in $20 and the winner takes all. If you are interested in joining let me know. Everyone is welcome and the more the better, it just makes my grand prize that much bigger! My goal is to lose 12 pounds. That's two pounds a week and 14% weight loss! We start June 30th and end August 11th. Times a ticking!
Good luck ladies!
Monday, June 2, 2008
It's not as difficult as I make it out to be!
Resisting sweets has always been my down fall. I look at the cake on my counter and think, well I just can't let that go to waste. As if it is not being wasted in my body. Go figure my logic. Anyway, lately I have been trying to stay away from desserts to get my body off of this sugar high. I have had a slip up or two but I am starting to realize that it really isn't a big deal to just skip it. I think in my head how horrible or sad it would be not to have this or that, but then when I actually stay away from it, I realize it really isn't that big of a deal. I just didn't have it. I walked away and I lived right through it. The times I have done this I have felt so liberated. It is like this guilt is just melting away and I feel empowered like I can conquer this weight thing! When I give in it seems like I can't get enough of it. It is like crack or something. Then I feel yucky, both from eating it and thinking about the fact that I ate it. I am slowly becoming more aware of how my eating habits effect that way I think and feel. I like the healthy me much better!
Subscribe to:
Posts (Atom)
