Attitude for success - Part II

Attitude for Success - Part II

Reward your behavior, not your weight.

Most of us are used to rewarding ourselves and being rewarded by others for losing pounds, rather than for altering our behaviors and actions.
If you successfully TRANSFORM YOUR THINKING by creating a system of rewards for the positive changes you make, rather than the numbers you see on the scale - you are more likely to succeed long-term.

Make your rewards based on your ability to stick to your goals, and on your changes in thought. When you are able to go through an entire day without self-defeating thoughts, you deserve a non-food reward.

It is important to remember that your thoughts guide you to action, whether they be positive or negative.  If you are self-depreciating (negative) in thought, your behaviors will be unproductive, and you will become discouraged easily.

If, on the other hand, you acknowledge small accomplishments:  more positive self-talk, increased activity, eating more nutritionally balanced meals, feeling healthier, feeling stronger, then your behaviors will reflect that.
You will be more encouraged to continue exercising, you will find it easier to resist food temptations, and you will gain self-esteem—not because you are losing weight, but because you are managing your life and your body in a way that is responsible and worthy of praise—and the weight loss that follows will be but a side effect of the behaviors in which you engage.

Reward your behaviors - not your weight.

Weight loss (long-term) is a side effect of better habits.

Attitude for success

An Attitude for Success! Part I

Do you alternate between being “good” at sticking to a sensible eating plan and being “bad” when you slip? It’s a frustrating but common cycle for most of us, especially when we consider the self-defeating attitudes that labeling and acknowledging our “badness” create when it comes to food.  Many psychologists know that behavior modification strategies--rather than diets--can help us break this self-defeating cycle and make lasting lifestyle changes.

Beliefs >Thoughts >Feelings >Behaviors > Outcomes

What is behavior modification? It begins with a change in self-talk and thought, which helps us change our attitudes about our eating, our bodies, and our weight, which helps us change our behavior. In terms of weight loss, our behavior will be reflected by how we feel inside, which will be reflected in how we appear on the outside. When we feel good about ourselves, we can’t help but be attractive to others. THIS is the ultimate goal—to feel better about ourselves inside, so that our bodies and personae will reflect confidence and light to others.

Be Supportive, Not Critical.
People lose weight at different rates. Weight may drop off quickly at first and then plateau, or vice versa. Your body composition may change, although your weight may stay the same.  The important thing is that long-term healthy behavior gets results.
Reassure yourself that you are working hard and remember that hard work pays off. Don’t judge your progress by your weight; instead, acknowledge that during the day or week you engaged in behaviors that will be rewarded down the road.

This is an emotionally healthy start.  Have a great day.

Avoiding the same old mistakes

As you can see from the chart below, a typical dieting cycle seems to begin with the frustration and frantic decision to lose weight.  However, a closer and more complete observation will reveal that between “Fall off the wagon” and “decision to lose weight” there are numerous “OLD YOU” habits that resurface.

We are creatures of habit and how we think forms our habits – hence – who we are.  Generally, when we reach a certain level of disgust, then and only then do we react with the proclamation of “Diet” in an attempt to reverse the habits that have formed.  The stages of change are commonly known among researchers and marketers know them as well.  Just because you want to change does not mean that you will.  If you do not utilize a staged approach you increase your risk of returning to old habits and continuing with the cycle of weight gain – weight loss – weight gain. 

Simply put, we gain weight because we either overeat, under move or both.  There is no denying this and no amount of excuses or justifications can change this.  My experience tells me that most people “graze themselves fat” or are “occasion gainers” meaning they eat “really great” most of the time and their occasional indulgences are too much to overcome through their (lack of) movement. 

Do not fall into the mindset that you are a gross, overeating slob. This is not the case.  Do not mentally demean yourself and belittle your efforts towards success. Most people gain 1 -3 lbs. per year.  That is a calorie miscalculation of 10 – 30 calories average per day.  The drastic, restrictive and short-term methods that many of us choose to follow when we become disgusted with our “OLD YOU” habits are a recipe for continuation of the weight gain/loss cycle.  Realizing the changes that you can make and live with is essential to lifelong weight loss success.  You must be able to live by the resolutions necessary to reach AND maintain your goal.   Choose your changes wisely.  Be proactive and base your choices upon a Vision and Reasons.  The Reactive method you have repeated is a main culprit in your gradual but continual weight gain through the years.

The weight gain cycle is slow.  

The weight loss cycle is slower.  

Try not to make it more difficult by making and  repeating mistakes.

What is the best cardiovascular exercise to lose weight?

What's the best cardiovascular exercise to lose weight?

• The simple answer is anything that you will enjoy doing.
• Many exercise participants create undue stress for themselves trying to find the "magic exercise" that burns the most calories in the shortest period of time. The reality is that this is only a short term solution. Your body is incredibly adaptive which requires you to change your workout (both Cardio and Resistance) on a regular basis.
• A suggestion would be to start with the exercise that you enjoy the most and manipulate/increase the intensity for 3-4 weeks. There are multiple ways to alter intensity within a cardio workout.  
• You could:
• Go slower for 1 minute then faster for one minute and repeat/
• You could increase the resistance for a short time and force your body to work harder - repeat.
• Begin to manipulate the time and intensity during these workouts.
• At that point you will be ready to change your mode and force the body to start adjusting to something new. This will keep you burning the most calories in every workout.
• Switch from your current machine to something different.
• Treadmill to Elliptical
• Elliptical to Stair Climber
• You get the idea...

Same = Same

Change = Change

Change your workout frequently.  Your fitness results will improve.

Avoid repeating your mistakes

Avoid repeating your mistakes

As you can see from the chart below, a typical dieting cycle seems to begin with the frustration and frantic decision to lose weight.  However, a closer and more complete observation will reveal that between “Fall off the wagon” and “decision to lose weight” there are numerous “OLD YOU” habits that resurface.

We are creatures of habit and how we think forms our habits – hence – who we are.  Generally, when we reach a certain level of disgust, then and only then do we react with the proclamation of “Diet” in an attempt to reverse the habits that have formed.  The stages of change are commonly known among researchers and marketers know them as well.  Just because you want to change does not mean that you will.  If you do not utilize a staged approach you increase your risk of returning to old habits and continuing with the cycle of weight gain – weight loss – weight gain. 

Simply put, we gain weight because we either overeat, under move or both.  There is no denying this and no amount of excuses or justifications can change this.  My experience tells me that most people “graze themselves fat” or are “occasion gainers” meaning they eat “really great” most of the time and their occasional indulgences are too much to overcome through their (lack of) movement.

 

Do not fall into the mindset that you are a gross, overeating slob. This is not the case.  Do not mentally demean yourself and belittle your efforts towards success. Most people gain 1 -3 lbs. per year.  That is a calorie miscalculation of 10 – 30 calories average per day.  The drastic, restrictive and short-term methods that many of us choose to follow when we become disgusted with our “OLD YOU” habits are a recipe for continuation of the weight gain/loss cycle.  Realizing the changes that you can make and live with is essential to lifelong weight loss success.  You must be able to live by the resolutions necessary to reach AND maintain your goal.   Choose your changes wisely.  Be proactive and base your choices upon a Vision and Reasons.  The Reactive method you have repeated is a main culprit in your gradual but continual weight gain through the years.

The weight gain cycle is slow.  The weight loss cycle is slower.  Try not to make it more difficult by making and  repeating mistakes.

 From:   90 Days to a New You WORKBOOK

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