Tuesday, September 15, 2009
Tips For Getting Started With A Successful Weight Loss Program
Losing weight takes more than desire. It takes commitment and a well thought out plan. Here's a step-by-step guide to getting started.
* Step 1: Make a commitment.
* Step 2: Take stock of where you are.
* Step 3: Set realistic goals.
* Step 4: Identify resources for information and support.
* Step 5: Continually "check in" with yourself to monitor your progress.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Many people find it helpful to sign a written contract committing to the process. This contract may include things like the amount of weight you want to lose, the date you'd like to lose the weight by, the dietary
changes you'll make to establish healthy eating habits, and a plan for getting regular physical activity.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes. Post these reasons where they serve as a daily reminder of why you want to make this change.
Step 2: Take stock of where you are.
Consider talking to your health care provider. He or she can evaluate your height, weight, and explore other weight-related risk factors you may have. Ask for a follow-up appointment to monitor changes in your weight or any related health conditions.
Keep a food diary for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that's what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Finally, think about aspects of your lifestyle that can help you lose weight. For example, is there an area near your workplace where you and some coworkers can take a walk at lunchtime? Is there a place in your community, such as a YMCA, with exercise facilities for you and child care for your kids?
Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and to control your high blood pressure, some short-term eating and physical activity goals might be to start eating breakfast, taking a 15 minute walk in the evenings, or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are:
* Forgiving (less than perfect)
For example, "Exercise More" is not a specific goal. But if you say, "I will walk 15 minutes, 3 days a week for the first week," you are setting a specific and realistic goal for the first week.
Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you'll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason - maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different - what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn't mean running is the best option for you. Try a variety of activities - walking, swimming, tennis, or group exercise classes to see what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.
Step 4: Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes
can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.
Joining a weight loss group or visiting a health care professional such as a registered dietitian, can help.
Step 5: Continually "check in" with yourself to monitor your progress.
Revisit the goals you set for yourself (in Step 3) and evaluate your progress regularly. If you set a goal to walk each morning but are having trouble fitting it in before work, see if you can shift your work hours or if you can get your walk in at lunchtime or after work. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.
I got this information from :
... Cheerio ~ Dee ~
Sunday, September 13, 2009
Tom Venuto's - Four Core Beliefs That Highly Fit and Lean People Have about Food (...from the book: The Body Fat Solution)
I consider a person's beliefs about health to be sacred, so I am not going to suggest that you take on any specific beliefs unless you feel comfortable in doing so... However, there are several key beliefs about food that I've found to be extremely valuable to help develop the type of relationship with food that optimizes health and fitness. Following are the four beliefs the four beliefs and an affirmation for each one.
1.) Food is for building material
"Food is construction material for the body. I will become what I eat, as food literally becomes the cells, organs, and tissues of my body."
2.) Food is for Fuel
"Food is fuel... I will be as energetic as the fuel I put into by bodily engine."
3.) Food is for nourishment
"Nutritious foods contain everything I need for perfect health."
4.) "When I feed myself nourishing food on a consistent meal schedule, it stokes my metabolic furnace."
I've discovered that nearly all highly fit and lean people hold these or similar beliefs.. "Food is fuel", for example, is a very powerful and important belief for a fitness-seeking person to process. I don't remember ever meeting a highly fit and lean person who didn't believe this.
Adopting these types of beliefs could transform your relationship with food. These are also unemotional beliefs about food. They're essentially saying, "it's just food."... They strip away the intense feeling we tend to associate with food. As you begin to adopt, affirm and imprint these beliefs into your nervous system, food begins to lose its emotional pull over you and you start to feel compelled to eat the right foods for the right reasons.
There is a catch, however, to de-emotionalizing your relationship with food. If you lived your life only believing these four things about food, you might easily develop the physique of an athlete or fitness model. But without having some other beliefs that ensure balance and long-term happiness, you might be depriving yourself of the appropriate use of one of life's great enjoyments and the social rewards that go along with it.
... that will be next: "Ten Beliefs and Affirmations About Food for Balance, Happiness, and Long-Term Success!
... in the meantime, 's... keep making it
~ Dee ~
Monday, September 07, 2009
... Well this is the last and final step of the 5 week "emotional eating" exercise...
STEP 5: ESTABLISH New Beliefs About Food and the Right Reasons for Eating
One of the most powerful strategies for ending emotional eating or any other undesirable habit is one that few people consider: Examine your beliefs about food and what food means to you and, if necessary, change them.
What is it that makes certain eating behaviors possible for some people but unthinkable for others? It's not that some people have superhuman willpower that lest them easily say "NO" to every temptation. When a behavior violates your strongest beliefs, there is no temptation. For example, what keeps a vegetarian from eating meat? If she has spiritual and humanitarian reasons for her choice and she's fully aware of those reasons, then it's not hard to avoid meat; eating meat would feel totally incongruent, maybe even repulsive.
Most people are totally unaware of their beliefs about food and how they affect their behaviors and decisions. a surefire way to know a person's belief is by looking at their results. As the proverb goes, "By their fruits you shall know them." You can also uncover a person's beliefs by listening closely to their language.
BELIEFS and The POWER OF METAPHOR
In many of the mind-body healing disciplines, it's believed that people express what's going on in their bodies in the form of body talk, also known as somatic metaphors, for example, "pain in the neck," "It makes my blood boil," "I don't want to hear it," and so on. Whether or not you believe that a somatic metaphor could actually cause a disease (psychosomatic illness is up to you.)
I believe that metaphor is a language the unconscious mind can understand, so by changing the metaphors you use to describe your body and the food you eat, you can help initiate a change in your belief systems and subsequently your behaviors.
If you believed your body was a temple or a divine gift, would you desecrate it by poisoning it with junk food? What if you said your body was like a high performance sports car? Do you think you might fuel it differently? If you believed your body was a lean, fat-burning machine, how do you think it might affect your attitude toward training? How would it change your response to adversity if you described yourself as a warrior? Most people don't realize that innocent labels and nicknames can actually change behavior and mold and identity. If you're going to label yourself anyway, why not choose empowering labels?
When it comes to food, I've discovered that fit, lean and healthy people have a unique set of beliefs about food and a distinct set of metaphors they use to describe food and what food is for. The ones I've heard most often include;
• Food is fuel
• Food is the best medicine
• Food is construction material for the body
• Food stokes the fire of metabolism
• Fruit is nature's candy
• Lean protein is the lean muscle builder
• High-fiber foods are nature's Roto-Rooter
I've never met anyone who talked about food with this type of language exclusively, who had a challenge with inappropriate eating or excess body fat. Think about it. When you look at it this way, food is no longer problem, food is the solution and you become driven to eat the right foods rather than avoid food.
If you use metaphors to describe the food you eat, write them all down so you become more aware of them. Discard the negative ones and keep the positive ones. If you don't use any yet, make a list of all the metaphors you could start using today that would influence your attitudes, belief, and behaviors in a positive way.
IDENTIFYING AND REPLACING BELIEFS ABOUT FOOD THAT LEAD TO EMOTIONAL EATING
Let me emphasize again just how important this fifth step of belief change really is, because awareness alone is not enough. it's one thing to raise your awareness, but you can become conscious of destructive emotional eating behaviors and still feel powerless to stop them. Where the real change takes place is in your beliefs, because your beliefs and other unconscious programs are the core drivers of your behavior.
If you want to change a behavior, you need to change the beliefs that mobilize the behavior. Your taks is to uncover your beliefs about diet, nutrition and food and bring them into conscious awareness. This requires a little bit of brainstorming and your should take your time and list as many of your food beliefs as you can think of.
Here is an example list:
• Breakfast is the most important meal of the day
• Food is for energy
• I deserve a good cheat meal on the weekends "IF" I had a good week
• It's important to avoid artificial chemicals
• It's good to eat as organic as possible
• High protein is important for building muscle
• It's impossible to eat the right foods when I'm traveling a lot
After you have your beliefs on paper, then separate them into two categories:
Ask yourself, "does believing this move me "toward" (...empowering) my goal or "away" (...limiting) from it?"
... can you pick out the belief in this list that could be counterproductive? the one that stands out is: "Impossible" to eat right while traveling"... and would clearly create a bottleneck in making progress... replacing this belief with: "PRE-TRIP PLANNING and PREPARATION" is the key to changing this belief and seeing real progress.
** Remember, replacement is the key, not removal, so always choose and write down the empowering new beliefs you want to put in place of the old ones.
NOTE: the past 5 weeks has been a roller coaster of emotions for me, some good some bad... I have been successful on some days and others not so successful... but I have learned an important lesson in this... that this is not a process that can be mastered in 5 weeks or even 10, at least not for me... but the good thing is that each setback will teach me more about myself and how to eventually overcome those roadblocks that are preventing me from reaching my goal... My "inner" challenge is to "really believe" that I can lose this weight and reach my goal...
... tomorrow: "FOUR CORE BELIEFS THAT HIGHLY FIT AND LEAN PEOPLE HAVE ABOUT FOOD"...until then, keep making it happen
~ Dee ~
Sunday, September 06, 2009
... here is a photo of what I fixed for lunch after my bike ride!
This is a quick dish that I made up...
1.5 cups of Al Dente brand, "Red Chili Fettucine" (42 carbs - 2 fiber = 40 net carbs) 240 calories
In a microwave steamer I steamed the following:
• 4 cups of organic baby spinach
• 1 cup sliced mushrooms
• .5 cup roasted red bell peppers
• 3 sun-dried tomatoes, julienned
• 4 - 2 Tbsp servings of thick and chunky salsa (10 calories per serving and 3 carbs per serving... (40 cal, 12 carbs)
• 1 link, sliced thin: Lou's Famous Chicken sausage.. "Mild Italian, Peppers and Onions" (... no nitrites)... 130 cal., 7 gms fat , 15 prot.
... to complete it, I mixed in the salsa, onion powder, a couple of drops of Mongolian Fire Oil and a little cracked black pepper... mmmm, quick and delicious...
Cal: 410 (... I didn't factor in the veggies, I will have to figure that out later..)
Fat: 7 grams (... from the chicken sausage)
Carbs: approx: 60 net carbs
Fiber: approx: 5
Protein: 15 grams
NOTE: I allowed myself more carbs for lunch because I rode my bike for 104 mins. and burned 703 calories... the rest of my carbs for the day will consist of fibrous, green veggies and maybe a serving of fruit, like strawberries, along with a protein...
... what did you fix for lunch?... ~ Dee ~
Get An Email Alert Each Time JAZZID Posts