And you may be beating yourself up about it.
But telling yourself how horrible you are truly is NOT helpful—and it could very well end up making you feel so bad about yourself that you unknowingly sabotage your future efforts to lose weight.
It will probably go something like this:
You feel fat. You may even feel desperate to lose weight. Every time you feel how tight your clothes are, all you can think about is how much you hate your body.
You know you need to diet and exercise so that you can drop some weight, but it’s the end of the year, right? Why start now?
You make a New Year’s Resolution to lose weight. You decide that on January 2nd you are going to start dieting and exercising.
Between now and then you keep eating, and eating, and eating. You are trying to cram in every food you love to prepare for months of hunger and deprivation.
You feel bloated, headachy, and slightly sick.
And you hate yourself even more. You feel ashamed that you’ve let your weight get out of hand—again.
On January 2, you force yourself to work out and you start a diet that drastically cuts the amount of food you’ve been eating.
Each day gets harder and harder.
Maybe your diet lasts for a day or two, or for a week or two, or maybe you are even successful at meeting your goal.
And then you feel your control slip.
You just can’t maintain the rigid diet and exercise “rules” you’ve set in place. You’re tired of being hungry. Your tired of feeling deprived. Your tired of feeling like you aren’t fully living your life.
Before you know it, you’ve regained the weight you’ve lost—and then some.
This time next year, you find yourself putting “losing weight” at the top of your list of New Year’s resolutions—again.
It’s time to say, “ENOUGH!”
There is another way! And you don’t have to follow rigid rules, feel hungry and deprived to get the body you want. (Honestly!)
The first tip is to ease up on the self-criticism.
This makes sense when you think about the the foundation principle that Energy Attracts Like Energy (also known at the Law of Attraction).
If you spend all your time thinking about the fact that you don’t have the body you want, you are actually creating more life experiences where you are unhappy with your body.
Begin using this Universal Law to work for you instead of against you!
Start today by focusing on what you can appreciate about your body. By focusing on what is working and what you do like, you will create more opportunities to appreciate and love your body.
The second tip is to ease up (just slightly!) on the food intake.
This is not the last time you will be able to eat your favorite foods. (I promise!) When you take off the pressure of “never being able to eat this again!” there is not the frenzy to shove everything in now before the “diet deadline.”
Eat what actually feels good. What you really want in this moment. What you can really savor.
There is more than enough. There is plenty. You can still eat your favorite foods AND lose weight.
Taking the self-imposed pressure off means you will eat less, enjoy more, and start the year maybe not quite as heavy and physically hung-over as you would be otherwise.
You will feel better and have some momentum going on January 2, so beginning to implement some healthier eating doesn’t come as such a shock to your system.
The third tip is to take baby steps.
If going to the extreme of implementing rigid rules and drastically reduced calories is going to make you feel deprived and resentful—and ultimately send your efforts to create the body you want on the skids—then why go that route?
What if instead you committed to eating a little bit healthier today? Or getting in a 10 minute walktoday? And you celebrated what you did, instead of what you didn’t do? Would making that same commitment be a little easier tomorrow? What would your wellness journey look like next week? Next month? In six months?
“A journey of a thousand miles must begin with a single step.”
Lao-tzu, Chinese philosopher (604 BC – 531 BC)
What step are you willing to take on your wellness journey today?
When you just keep taking those small steps, it’s not too much time before you have achieved your New Year’s Resolution and have created the body—and lifestyle—you want!
Together we can do it!
Transform Your New Year’s Resolution
to Lose Weight!
Make 2013 the Year
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January 2, 2013, 8 p.m. USA Eastern
In this content-rich seminar you’ll discover:
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- Why Your Weight is Still a Struggle for You and How to Break the Rebound Weight-gain Cycle Once and For All
- The Surprising Power You Have to Successfully Lose Weight and Improve the Life of You and Your Family
- 3 Easy Tips to Transform Your New Year’s Resolution and Turn it into a Reality
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Simply register by filling out the form at loveyourwayslim.com/transformyourresolution/ and you’ll receive access to this free call.
How are those New Year’s Resolutions coming? Are you still plugging away or have they been put aside to show up on next year’s list?
One of the things that can cause people to pass on meeting their wellness goals is the overwhelming feeling that can come from trying to go from chip-eating coach potato to food-measuring athlete all at once.
There really is no rule that says you have to change all of your behaviors at once to succeed.
Three years ago, for various reasons I went from a runner to a walker to not doing any exercise at all. During that period of inactivity, I didn’t curb my eating and pretty quickly reached my heaviest weight ever.
I found myself starting over with exercise and losing weight—again. And it didn’t feel good.
It actually took some mental preparation and the support of a friend to overcome the inertia to get out of bed and start exercising. At first, all I did was walk. I didn’t even look at my diet. I just focused on getting out of bed every morning and moving. That is what I counted and celebrated as success.
To begin, I set a minimum goal of 10 minutes a day, and then I went up to two hours a week. Slowly and steadily, I increased my exercise goals until I was back up to a fitness level that felt good. By then, I had only lost 5 pounds and I knew it was time to take on the eating.
And even that was a process of cutting back on portions and making better and better choices. Heck, I’m still looking for ways to eat cleaner and healthier. (If you had told me three years ago that I had to drink protein shakes with spinach in them, I would have quit in in horror. Now that’s something I want to do, but it was something I had to build up to.)
Yes, it took me a year to lose 34 pounds and get back into great shape. But at the end of that year I was a lot happier having slowly and steadily made those small decisions towards a healthier lifestyle than to try to do too much at once and give up, only to be faced with the same goal and results a year later.
What small decision can you make today that will move you towards a healthier lifestyle? Do that for a week and then look for another tiny step to make. Do that consistently and you will build momentum and achieve your goals. Do that consistently and next January 1 you will be celebrating your success rather than being faced with the daunting decision to start over once again.
Together we can do it!
Photo by anankkml / FreeDigitalPhotos.net
“I don’t really like vegetables.”
Until recently, this was a thought that I believed to be true. I had lots of evidence. Over my lifetime there has been a veritable trail of vegetables that I had eaten and thought, “Blagh.”
My New Year’s resolution to improve my nutrition meant more fruits and vegetables. The fruit I was down with. Heck, I even adore some of the summer vegetables. But January? As far as I was concerned, January is the peak of the winter-vegetable doldrums.
When I shared my goals for 2012 with my Life Coach (yes, us coaches have coaches because we know the power of coaching!), I boldly stated my limiting belief about vegetables. She asked me a key question that helped me shift my perspective about vegetables just enough that I was able to see a path around this obstacle.
Her brilliant question was, “How could you make eating vegetables more fun?”
I determined that I could look for some new recipes. And I also could push past another limiting belief I had about drinking anything green and add some spinach to my protein shakes.
It turns out that I love vegetables! I especially love my Green Protein Shakes. Who knew that spinach, banana, vanilla protein powder, and cinnamon could taste so good? (Well, I guess lots of people did, but I had to overcome that limiting belief myself.)
How often do we limit ourselves because of an opinion, judgment, thought, idea, or past experience that we just assume is true?
For instance, how many of you have ever heard, “You have to clean your plate because there are starving children somewhere in the world?”
Do you think that’s a limiting belief?
How true is it that your cleaning your plate is going to benefit any of those starving children?
How can that belief actually be harmful to you?
- Cleaning your plate teaches you to disregard your body’s guidance that it’s had enough.
- Eating too much food is at the heart of being overweight, which has serious health consequences.
- People are often concerned about wasting food. Extra food will either go to waste in the garbage or will go to waste in your body. You can either waste it, or you waist it.
- It contributes to a lack mentality. The feeling that “there isn’t enough so I have to eat more than I need.”
A lot of times, helping people see the flaws in their thinking is enough to help them move beyond it. But changing a long-standing belief system can impact underlying values.
If you’re upset by the idea of not cleaning your plate, what are the values you have that may be being challenged?
- If it’s wanting to help those in need, what would be a more constructive action than cleaning your plate? Maybe donating to charities that feed the poor?
- If the value is being sustainable, maybe you’ll want to start a composting system?
- If it’s really just fear or lack, then maybe you have some work to do about trusting the abundance of the Universe?
Whenever you notice a thought that is holding you back in any way, ask yourself if that thought is still true. Unless it is a Universal Truth—a thought that is true no matter what, no matter who, and no matter when—what is it that you need to do to shift it?
All it takes is challenging those limiting beliefs just enough so that doors open, paths unfold, and obstacles disappear.
Together we can do it!
Photo by Stuart Miles / FreeDigitalPhotos.net
Yesterday, I made a long list of things that I want to achieve in 2012. Chances are, you may have made a resolution or two, as well.
Right now, you may be fired up to get to the gym, or to start that new diet, or to begin the process for whatever it is you have decided to change.
If so, woo hoo! Deciding to change is a huge step. Let’s harness that positive energy you are feeling right now and keep it going!
One way to do that is to look at your thoughts, feelings, and beliefs and see if they are supporting your new actions, or if they will soon be sending your positive intentions off the road and into the bushes.
For instance, how sustainable will your commitment to workout be if you are thinking thoughts like:
- “I hate exercise.”
- “I hate to sweat.
- “I have to work out perfectly everyday or there’s no sense in doing it.”
- “Exercise is no fun.”
- “I am hating every moment of this.
Those kinds of thoughts will drive your exercise plan right off the road and into a tree!
How do they make you feel? How much do they fuel your belief that you can meet your goal versus you can’t? What direction are they pointing you in?
Chances are if you’re thinking thoughts like these, you aren’t going to be able to jump right away to the idea that, “exercise is fun and you love it.” How honest does that feel? So begin by easing up on your thoughts just a little bit.
- “This may be hard, but I really want to meet my goal.”
- “I know when I get this done I’m going to feel better.”
- “I can do anything for 10 minutes.”
- “I don’t have to be perfect, but I do need to be consistent.”
- “As I build up my endurance with this, I’ll be able to try new activities, and maybe I’ll find one that I really enjoy.”
- “Each small step I’m taking is moving me closer to my goal.”
- “I don’t have to love it to do it.”
- “My desire to reach my goal is bigger then how I feel about exercise.”
- “Once I get this done, I don’t have to think about it again today.”
- “I want to do this because I want to be healthy, fit, and lean.”
Easing up a little on your thoughts feels better and fuels your positive beliefs that you can do something.
Aligning your thoughts, feelings, and beliefs to support your actions is like making sure your car is in drive, you have a solid hold on the steering wheel, and you have plenty of gas in the tank as you ease down on the gas pedal.
What can you do to notice if your thoughts, feelings, and beliefs are moving you where you want to go? If they aren’t, what can you do to begin to change them?
Together we can do it!