Cicide1, thank you so much for these posts, they are exactly what I need to hear and keep in mind while going through this journey. I have been very in tune to my frustrations and mood swings while adjusting to my life style change. You have given us great tips to keep in mind and I appreciate that alot. I can see why now your other teams have been so successful. In your previous post you had a list of things to ask yourself so I did and here is what I came up with which are still in process of changing as I am.
* Sitting at a desk - 6 hours with a few stretch periods - will exercise at desk to help me stay with my goals.
* Sitting in a car - 30 minutes tops as I have been walking places instead of driving lately!
* Sitting in front of a TV - 1 maybe 2 hours a day this past month and I love it!
* Sitting in front of a computer - same as desk one as that is my job description but I try to get up alot.
* Eating out at restaurants - none anymore I love cooking my own foods.
* Drinking alcohol - none never liked it
* Eating fast food or junk foods - haven't in 3 months and I love the way I feel now.
* Staying up late/not getting enough sleep - I have been changing my sleeping habits and getting 8 hours of sleep now, and it feels great!
Now, how much time do you spend:
* Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, - 3 hours or more a day and I love it
* Doing cardio exercise - 1 hour 5X's a week and love it!
* Strength training for all muscle groups with challenging weights - 3x's a week, just started this and find its extremely hard as I am using muscles I never used before! LOL!
* Preparing your own meals and snacks and eating fruits, veggies and whole grains - 1-2 hours a day and I love it and can tract what I put into my body.
* Reading food labels - doing it now everyday, I am even getting my husband to look at the label now when before he didn't care and wasn't sure why I did either.
* Tracking your calories - EVERYDAY! I have sparkpeople to thank for this as I wouldn't be able to do this on my own. So thank you!!
* Sleeping - 8 hours and feeling energized in the morning so I can start another productive day!
* Dealing with stress in a healthy way - everyday I keep in mind this and try to incorporate dealing with stress in a manner that will not sabotage me and my new way of life. If I am changing my body and working hard at it, then I should also change the way I deal with stress! So thank you for giving me the reason to look into what I do everyday and how I can change the way I do this to benifit me and my family in a positive way!
Thank you for this post. Some of my friends and I have named our "committees". By "committees" we mean the negative self talk that resides in our heads. My committee's name is Frank. So when I begin to feel like this or acting like this my friends will tell "Frank" to stop. It helps as an eye opener.
Though virtually everyone experiences stress, sometimes the way we react to stress amounts to self sabotage! Weíve all found ourselves being impatient with people or taking out frustrations on innocent bystanders, or causing unnecessary conflicts and mental stress because stress is clouding our judgment. And while some people find themselves creating this type of drama in their lives occasionally, others make this self sabotage a way of life, continually creating additional mental and emotional stress for themselves without being aware of their own role in this! The following are some of the most common ways that people create mental and emotional stress in their own lives. Carefully think about whether any of these self sabotage techniques apply to you, so you can make simple changes to reduce significant mental and emotional stress from your life. Being ďType AĒ: People who move through the world in a Type A pattern of behaviour typically rush frantically and treat others with hostility, among other things. If you react to life in a Type A manner, youíre probably bringing unnecessary emotional stress to relationships with aggressiveness. You may be missing simple solutions to problems because youíre rushing so much that you donít pay close enough attention to details, and thereby creating bigger problems. The Type A pattern also typically brings health problems somewhere down the road. To assess your level of Type A behaviour patterns, take the Type A Personality Quiz, and youíll find an assessment and useful resources to help you stop the self sabotage. Negative Self Talk: Sometimes, the enemy is inside your head in the form negative self talk. The way we talk to ourselves, while generally formed during childhood, can follow us through our lives and colour each experience like a ray of sunshine or a dark cloud surrounding us and blocking our vision. Those whose self talk tends to be negative may attribute malevolent intent to others when none exists, interpret potentially positive events as negative and missing important benefits, or create a self-fulfilling prophecy by believing that their stress level is more than they can handle. If you suspect that you habitually use negative self talk in your daily life, itís not too late to learn positive self talk. By keeping a journal and using other tools to become more aware of your inner voice, using positive affirmations and surrounding yourself with positive energy, you can turn things around for the better, and experience much less mental and emotional stress in your daily life. Poor Conflict Resolution Skills: Do you tend to act aggressively with people when simple assertiveness will work better? Or do you passively let others walk all over you because you donít know how to say no? Conflicts with others are generally a part of life, but how we handle them can actually strengthen relationships, or can cause loads of additional mental stress for all involved, and create bigger conflicts that take on a life of their own. Interestingly, many people who act aggressively arenít fully aware that theyíre doing harm in their relationships, and arenít familiar with a better way of handling things. To get a better idea of how you react to conflict, take the Assertiveness Quiz, and youíll get an assessment of your conflict-resolution style and resources at the end. You can also get ideas on how to handle conflict by reading my 10 Best Ways to Handle Conflict and 10 Worst Ways to Handle Conflict. Pessimism: If youíre a pessimist, you may see things as worse than they really are, may pass up opportunities to better your, overlook solutions to problems, and cause yourself mental stress in many other ways as well. Pessimism is more than just seeing the glass as half-empty; itís a specific worldview that undermines your belief in yourself, brings poorer health outcomes, fewer positive life events, and other negative consequences. (Read this article for a more detailed explanation of the traits of pessimists and optimists, with research on the benefits of optimism.) Because the traits of optimists and pessimists are specific and slightly elusive to someone who doesnít know what to look for, many people with pessimistic tendencies are completely unaware of it and view themselves as optimists. To know your tendencies, take The Optimism Self Test, and get an assessment of your explanatory style and find resources for how to become more of an optimist. Taking On Too Much: Are you overscheduled and overstressed? You may be taking on too much, and putting yourself under undue pressure because of it. Whether itís because youíre a type A type person or because youíre not sure how to say no to othersí demands on your time, you can put yourself in a state of chronic stress if you habitually take on more than you can handle. To assess your level of balance, take the Lifestyle Balance Quiz to see if you may need a change.
When it comes to weight loss, the buzzwords you might hear are: lifestyle and change...as in, you need to make one to be successful at losing weight. It may seem like losing weight is a simple goal--do some exercise, go on a diet and voila! But, if it were that simple, I'd be out of a job and you'd be too busy working out to read this.
While magazines and infomercials make it seem effortless, losing weight takes hard work and that often means changing different aspects of your life like, how you spend your time, how you schedule your day, and how/what you eat. If the way you live doesn't allow for these changes, how far will you get?
What's Your Lifestyle Like?
The reason lifestyle is so important is because how you live determines your choices and these choices decide how healthy you are and whether you're on the road to weight loss. So what is a healthy lifestyle? The typical components include not smoking, eating healthy foods, exercising and keeping the body at a healthy weight. Where do you fall on the healthy lifestyle continuum? First, figure out how much time you spend doing the following:
* Sitting at a desk * Sitting in a car * Sitting in front of a TV * Sitting in front of a computer * Eating out at restaurants * Drinking alcohol * Eating fast food or junk foods * Staying up late/not getting enough sleep
Now, how much time do you spend:
* Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, * Doing cardio exercise * Strength training for all muscle groups with challenging weights * Preparing your own meals and snacks and eating fruits, veggies and whole grains * Reading food labels * Tracking your calories * Sleeping * Dealing with stress in a healthy way
If you spend more time doing the things in the first list than the second, it's time to reevaluate your priorities and decide what you really want for yourself. Living healthy means spending time and energy on your body--moving it around and paying attention to what you put into it. Staying in an unhealthy lifestyle means you can avoid expending energy, time and effort...but at what cost?
"A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor the bread it has earned - this is the sum of good government."
"I predict future happiness for Americans if they can prevent the government from wasting the labors of the people under the pretense of taking care of them. " Thomas Jefferson
Stress and Self Sabotage are common and we are all
familier with feeling fat or upset so eating more junk food. Good news thou, knowledge is power so the more you learn about yourself and others, then the more you will be aware and able to change old style habits.
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