For quite sometime now, I have been saying in my blog that it is important to make your diet plan your lifestyle. I have said in the past that a diet becomes your lifestyle when the diet becomes a natural way of life as you go about your daily routine. I had a light bulb moment recently as I thought, yes, the thing to do to make your diet your lifestyle, but how does one go about doing that? Yes, you have to follow a weight loss plan that works for you, but as I have said before, your feelings, emotions and thinking need to be on board as well.
Give yourself a big pat on the back as you attempt to make a lifestyle change. Changing so many things about your life, what you have always known, how you eat, prepare food, exercise.... is huge. With the right thinking and planning it out; however, "you can do this thing" (You can do this thing is my own person mantra that I say to my self all the time since day one of starting the diet plan I am on!!!)
How can we mentally and emotionally change? In the world of therapeutic interventions, there is a type of therapy called Cognitive Behavioral Therapy. A type of "talk therapy" that is based on the theory that our ways of doing things are related to the interaction of thoughts, behaviors, and emotions. In Cognitive Behavioral Therapy, the therapist and patient will work on identifying and directly changing thoughts and behaviors that may be maintaining undesirable habits.
Basically, this means that if we change our thinking about something, we can change our ways, specifically, our not so good habits. So, my thinking here is that if we change the way we think and feel about being on a diet, we can change our habits and that can become a long term lifestyle change for better health and well-being.
What are ways we can change our thinking about going on , being on, and maintaining a diet plan? Here are some pointers on how to change the way we think about dieting.
-Convince yourself that you can be successful on your weight loss plan. Remove fears of failure and replace that emotion with the thoughts of how great you will feel when you start to see and feel real results.
-Switch from thinking about resistance and deprivation, the things we cannot have, to all the good things we can have on our diet.
-Change old food associations, habits, customs and what I call what we have been "rooted" in. For example, here in America, we are so used to going to the diner and having eggs, toast and potatoes for breakfast, or a burger and fries for lunch or dinner. Now, I have changed my old food associations to include an omelet without the potatoes and burger and salad for lunch or dinner. And I have no problem in asking for substitutions in a restaurant. This is my thinking that has changed, which have changed my habits, which has made my diet my lifestyle. I could not even fathom going back to my old ways of eating and my old, ingrained food associations.
-Educate yourself about your diet plan. Don't just sort of know it; really know it. What is the plan? What are the steps involved? What is the right approach? For many of us, myself included, thinking out, organizing and planning out a weight loss and exercise regime is a new way of doing things.
-Find new ways to cope. This can include talking to others in a support group, seeking out the advice of a nutritional counselor, and not being afraid to tell people (family, friends or others) you are dieting and you follow a certain plan for your health.
Creatively changing the way you think about dieting is creating a habit. You may not want to brush your teeth every night, but you do it anyway because you always do it right before bed; it's a habit. You can do the same thing with your weigh loss goals. When your diet becomes your lifestyle, it becomes easy, very satisfying and your natural way of going about your life.
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Wednesday, April 6, 2011
Thursday, March 31, 2011
How to Cultivate a Self-Motivational Mindset to Stay on Your Diet Plan
How you plan out your diet for weight loss success has two very important components. First of all, you need to find a diet that works for you and learn the nuts & bolts of the plan. That is, how the diet works, what kind of diet it is and the necessary planning and organizing you need to do to set yourself up! Most diet books and programs spell this all out for you. However, it is my thought that it takes more than just following a diet plan; it has been my experience that we must dig deeper than the the book or program and simultaneously develop the self motivational mindset to begin, follow and stay on a diet. Here are some points on how to be self motivated to stay on plan.
-What is your motivation? I feel we need to identify our true reasons for going on a diet. Think about all your right reasons for going on a diet. Think about all the right reasons you are doing this for yourself and not for anyone else. Everyone else will, however, benefit from all the great work you have done for yourself! You could even be a motivator for others to become more healthy too.
-Think of your weight loss plan as a lifestyle not a diet. Think in terms of this is a new way of living, going about your daily activities in the world and staying on track, slowly, for the long haul. The old adage "slow and steady wins the race" is a good attitude to have. Just like get rich quick schemes do not usually work, nor do unhealthy, crazy, lose a ton of weight, quick, fad diets neither. Look at ways you can make steady and consistent changes in your eating and exercising habits so that it just becomes a natural way of life. A diet becomes a lifestyle when it becomes a natural, everyday way of doing things!
-Place your focus on what you CAN have on your weight loss plan, not what you CANNOT have. We all have to align ourselves with more healthy choices when we decide to go on a diet. I choose to say align with healthy choices as opposed to resist bad food choices. There you have the more positive mindset that will encourage you to stay on plan, rather than the stress and downer of staying away from certain food choices and depriving yourself.
-Focus on the fact that you can stick to your weight loss plan in all circumstances. When you have the mindset to stay motivated while on your diet, you can do just that, not only at home, but when you go out to eat, travel, and get together with family and friends to celebrate a special occasion.
-Know that you can get movement and exercise in your daily life. I have to motivate myself everyday to get some exercise in my schedule. I tend to make myself do this by just saying, it's only 30 minutes out of my day to do something that is good for me. I could probably spend 30 minutes having coffee and reading the newspaper, but I realize exercise is also part of my commitment to a healthy lifestyle.
I do feel it is best to stay on a weight loss plan by keeping within a self motivated mindset! By using our minds to say on track as well as following a plan that keeps our bodies healthy, we have the winning combination to be the best "losers" we all want to be!!!
-What is your motivation? I feel we need to identify our true reasons for going on a diet. Think about all your right reasons for going on a diet. Think about all the right reasons you are doing this for yourself and not for anyone else. Everyone else will, however, benefit from all the great work you have done for yourself! You could even be a motivator for others to become more healthy too.
-Think of your weight loss plan as a lifestyle not a diet. Think in terms of this is a new way of living, going about your daily activities in the world and staying on track, slowly, for the long haul. The old adage "slow and steady wins the race" is a good attitude to have. Just like get rich quick schemes do not usually work, nor do unhealthy, crazy, lose a ton of weight, quick, fad diets neither. Look at ways you can make steady and consistent changes in your eating and exercising habits so that it just becomes a natural way of life. A diet becomes a lifestyle when it becomes a natural, everyday way of doing things!
-Place your focus on what you CAN have on your weight loss plan, not what you CANNOT have. We all have to align ourselves with more healthy choices when we decide to go on a diet. I choose to say align with healthy choices as opposed to resist bad food choices. There you have the more positive mindset that will encourage you to stay on plan, rather than the stress and downer of staying away from certain food choices and depriving yourself.
-Focus on the fact that you can stick to your weight loss plan in all circumstances. When you have the mindset to stay motivated while on your diet, you can do just that, not only at home, but when you go out to eat, travel, and get together with family and friends to celebrate a special occasion.
-Know that you can get movement and exercise in your daily life. I have to motivate myself everyday to get some exercise in my schedule. I tend to make myself do this by just saying, it's only 30 minutes out of my day to do something that is good for me. I could probably spend 30 minutes having coffee and reading the newspaper, but I realize exercise is also part of my commitment to a healthy lifestyle.
I do feel it is best to stay on a weight loss plan by keeping within a self motivated mindset! By using our minds to say on track as well as following a plan that keeps our bodies healthy, we have the winning combination to be the best "losers" we all want to be!!!
Wednesday, March 9, 2011
You Can Stay On Plan While Traveling!
Believe it or not, it is possible to stay on your diet and fitness plan while traveling. I do believe this because as I write this blog I am doing just that. Currently, I am on a business trip and before I return home, I will visit family over the weekend. While traveling for either business or pleasure, we are out of our routine that we have set up at home. Being away from that routine and what we are familiar with at home can destroy our weight loss plan if we allow it. But, hey, I'm not going let that happen!
Before leaving home, plan everything out in your mind. First, take a look at your goals for dieting while traveling and make decisions based on what you want to do regarding your diet. Secondly, walk through the scenarios of where you are going, how you are getting there, where you are staying and what you are going to do at your destination. Do this in order to determine what you need while traveling before you leave home.
Let's take this one point at a time:
Your diet goals while traveling:
-Do you intend to stay exclusively on plan? To me this would be the option that needs the most planning and see below for ideas about that. I will focus on this, as my goal is to stay on plan during my trip.
-Do you have plans to mostly stay on plan; yet cheat once in awhile? Again this choice would need planning and perhaps you could put in your mindset to moderately cheat. Then get back on plan.
-Do you desire to just go off your diet while away? This seems to be the easiest of all options while away. It would be imperative, however, to get right back on your weight loss plan when you do return home.
Where are you going? If you're in the USA, you know the kind of foods in restaurants you can order to stay on plan. It's easy to go to a grocery store and find the foods you need and to be able to read the nutrition labels if that is part of your program. Outside of the USA, that would take more planning for me. Understanding labels, cultural foods and the regulations of what I could take on an airplane would need a great deal of consideration.
How are you getting to your destination? I'll take a look at travel by car and airplane. By car, I feel it's easier to travel with your food supplies. Pack what you need to stay on plan. Pack a cooler to keep cold provisions cold and have everything on hand. Pack healthy snacks that will help you stay on track as you may not be eating according to your home routine or, so you won’t overdo it when you’re either dining out or eating meals at someone else’s home.
Flying, on the other hand takes more thought. Food wise, TSA security rules prohibit passengers from taking liquids (drinks) and gels (puddings, applesauce, peanut butter) in excess of 3.4 ounces through airport security checkpoints, but solid snacks like bananas, apples, nuts, celery sticks and healthy snack bars are OK. Pack those things in your carry-on and skip the airline's less than healthy limited snack choices. After you've passed through security, anything you buy at the airport may be brought onto your flight, take this time to stock up on bottled water and buy a salad or something to eat on the plane. I've noticed many airports have begun adding more healthy dining options to the standard fast food variety. While in flight, avoid alcohol and soft drinks, as both these choices can dehydrate you. Water is always the best for staying hydrated and on plan.
Where are you staying? Hotel? Condo/Apt.? House? Cruise Ship?
There are many kinds of hotels. Some include fancy business class with full service restaurants and bars, business travel hotels with refrigerators and microwaves and plain family style hotels. The last two usually have a free breakfast and it is nice to have a refrigerator/micro in the room. At this time, I am staying in a fancy business class hotel. No refrigerator/micro. (I think the idea is for the restaurants here to make $ and be of service to the business traveler). I knew this because I stayed here before, so I brought my cooler and my diet supplies. I simply planned ahead. I do use the restaurants here, but I am able to stay on plan in any restaurant.
When staying at a Condo/Apt/ House, it is easy to have all diet foods on hand and be able to cook them as you wish. You have the best control over your diet with this option.
On a cruise, food temptation is as abundant as the Midnight buffet, right? Whoa!! There are loads of bad, bad eats on these cruises, but the good news is that most cruise lines now offer lighter and healthier food choices with reduced fat, sodium and/or carbs. Carnival has a fleetwide "spa menu," while Princess offers "spa options" in its main dining rooms for cruisers who want to cruise; yet, stay on plan and make healthy eating choices.
What are you going to do at your destination? What kind of trip are you taking? Is it a hang around and do nothing vacation? Then to stay on plan you would need to get some exercise in. (more on that later). Going to Disney, an outdoor adventure, the beach are more active vacations, so that could be your exercise right there, built into your travel.
Lastly, trying to find the time and place to exercise while traveling is important. On long car trips or flights, you can take time to walk around a bit at stop overs or when you reach your final destination. Most hotels nowadays have gym equipment or you can take a walk or exercise in your room. These in room ideas may be helpful. Pack a resistance band or download an exercise program onto your MP3 player so that you can work out in your room If you are more low-tech, you can run or march in place in front of the TV for half an hour, make up your own exercises of jumping jacks, or do some stretches or crunches right there in your room. Be sure to know your surroundings if venturing outside your complex. It is always important to be safe and aware.
As far as sticking to your exercise regime on a cruise, cruises have excellent gyms, jogging/walking tracks. Really, there is no reason not to exercise if you have the motivation. Most cruises offer fitness classes (yoga, aerobics, etc.) that passengers can take on the cruise.
As you can see here it is quite possible to stay on plan and not sabotage your diet and weight loss goals when traveling. In my case, just because I'm traveling for business, then pleasure, I don't feel the need to go off plan. With planning, determination and organization, we all can travel and stay healthy.
Before leaving home, plan everything out in your mind. First, take a look at your goals for dieting while traveling and make decisions based on what you want to do regarding your diet. Secondly, walk through the scenarios of where you are going, how you are getting there, where you are staying and what you are going to do at your destination. Do this in order to determine what you need while traveling before you leave home.
Let's take this one point at a time:
Your diet goals while traveling:
-Do you intend to stay exclusively on plan? To me this would be the option that needs the most planning and see below for ideas about that. I will focus on this, as my goal is to stay on plan during my trip.
-Do you have plans to mostly stay on plan; yet cheat once in awhile? Again this choice would need planning and perhaps you could put in your mindset to moderately cheat. Then get back on plan.
-Do you desire to just go off your diet while away? This seems to be the easiest of all options while away. It would be imperative, however, to get right back on your weight loss plan when you do return home.
Where are you going? If you're in the USA, you know the kind of foods in restaurants you can order to stay on plan. It's easy to go to a grocery store and find the foods you need and to be able to read the nutrition labels if that is part of your program. Outside of the USA, that would take more planning for me. Understanding labels, cultural foods and the regulations of what I could take on an airplane would need a great deal of consideration.
How are you getting to your destination? I'll take a look at travel by car and airplane. By car, I feel it's easier to travel with your food supplies. Pack what you need to stay on plan. Pack a cooler to keep cold provisions cold and have everything on hand. Pack healthy snacks that will help you stay on track as you may not be eating according to your home routine or, so you won’t overdo it when you’re either dining out or eating meals at someone else’s home.
Flying, on the other hand takes more thought. Food wise, TSA security rules prohibit passengers from taking liquids (drinks) and gels (puddings, applesauce, peanut butter) in excess of 3.4 ounces through airport security checkpoints, but solid snacks like bananas, apples, nuts, celery sticks and healthy snack bars are OK. Pack those things in your carry-on and skip the airline's less than healthy limited snack choices. After you've passed through security, anything you buy at the airport may be brought onto your flight, take this time to stock up on bottled water and buy a salad or something to eat on the plane. I've noticed many airports have begun adding more healthy dining options to the standard fast food variety. While in flight, avoid alcohol and soft drinks, as both these choices can dehydrate you. Water is always the best for staying hydrated and on plan.
Where are you staying? Hotel? Condo/Apt.? House? Cruise Ship?
There are many kinds of hotels. Some include fancy business class with full service restaurants and bars, business travel hotels with refrigerators and microwaves and plain family style hotels. The last two usually have a free breakfast and it is nice to have a refrigerator/micro in the room. At this time, I am staying in a fancy business class hotel. No refrigerator/micro. (I think the idea is for the restaurants here to make $ and be of service to the business traveler). I knew this because I stayed here before, so I brought my cooler and my diet supplies. I simply planned ahead. I do use the restaurants here, but I am able to stay on plan in any restaurant.
When staying at a Condo/Apt/ House, it is easy to have all diet foods on hand and be able to cook them as you wish. You have the best control over your diet with this option.
On a cruise, food temptation is as abundant as the Midnight buffet, right? Whoa!! There are loads of bad, bad eats on these cruises, but the good news is that most cruise lines now offer lighter and healthier food choices with reduced fat, sodium and/or carbs. Carnival has a fleetwide "spa menu," while Princess offers "spa options" in its main dining rooms for cruisers who want to cruise; yet, stay on plan and make healthy eating choices.
What are you going to do at your destination? What kind of trip are you taking? Is it a hang around and do nothing vacation? Then to stay on plan you would need to get some exercise in. (more on that later). Going to Disney, an outdoor adventure, the beach are more active vacations, so that could be your exercise right there, built into your travel.
Lastly, trying to find the time and place to exercise while traveling is important. On long car trips or flights, you can take time to walk around a bit at stop overs or when you reach your final destination. Most hotels nowadays have gym equipment or you can take a walk or exercise in your room. These in room ideas may be helpful. Pack a resistance band or download an exercise program onto your MP3 player so that you can work out in your room If you are more low-tech, you can run or march in place in front of the TV for half an hour, make up your own exercises of jumping jacks, or do some stretches or crunches right there in your room. Be sure to know your surroundings if venturing outside your complex. It is always important to be safe and aware.
As far as sticking to your exercise regime on a cruise, cruises have excellent gyms, jogging/walking tracks. Really, there is no reason not to exercise if you have the motivation. Most cruises offer fitness classes (yoga, aerobics, etc.) that passengers can take on the cruise.
As you can see here it is quite possible to stay on plan and not sabotage your diet and weight loss goals when traveling. In my case, just because I'm traveling for business, then pleasure, I don't feel the need to go off plan. With planning, determination and organization, we all can travel and stay healthy.
Monday, March 7, 2011
The Emotional Side of Working Within a Diet Plan
It's time to give yourself a pat on the back if you have been working on your weight loss goals. I have come to realize, it takes so much from us both physically and emotionally to really work a diet plan. Weight loss effort does demand a great deal from us. While the goal of working within the framework of a diet is for the body to lose excess weight, I am absolutely convinced that mental preparation must be incorporated within the plan for an increased chance of success. There are many diets out there; yet, I feel these plans miss the mark if they do not address the real emotional needs of the followers!
While on a diet, we are actually making big changes to our lifestyle. Change can be a tricky thing; some of us embrace it, while some of us fear it. Some of us may have not even attempted to make a lifestyle change before. My theory, here, is that since we are working on changing our physical self, the mind and our emotions, or mental self must work on change too.
A big part of the emotional side of dieting has been (for me) overcoming certain issues of being overweight.
Overweight people often lack self-confidence and suffer from low self-esteem. I know that has been part of my battle when I was very overweight. I know I'm not alone in this because many studies have shown that overweight people have much higher probability of lacking self-confidence or happiness because of their weight. I'd say I lead a good life; yet, I was not really happy nor healthy with my over abundance of excess self.
So, how do we work on the emotional side of any given diet plan? Here are some points to consider:
-We need to become determined and focused on following a weight loss plan. I feel setting goals is a great idea but be careful not to set unrealistic goals and take a good look at your reasons why you want to lose weight both physically and emotionally.
-It is essential to make a routine based upon your weight loss plan. This includes planning the diet out, organizing your life to meet the needs of the diet plan, and finding ways to continually motivate yourself.
-Reach deep inside yourself to find that determination to succeed, mentally and emotionally in order to cultivate better confidence levels. Do this by aligning with the plan, making the best choices and eliminating any sabotage by self or from others.
-Be in competition only with yourself. Work on your plan at your own pace. Your body is unique, don't compare other's results to your own. You will however, feel great as you see your own results.
-From time to time, remind yourself of the benefits of a healthy lifestyle. While on plan, notice how good you feel both physically and emotionally. This increases the motivation for achieving your goals. I know there is a direct positive correlation to how well I'm doing on plan to how I'm feeling.
-Reduce stress of dieting by sticking to an exercise plan and utilizing the power of prayer or meditation.
-Seek out positive role models who are also trying to develop a healthy lifestyle and work with support groups who follow your plan too.
-Continually work on a positive attitude about weight loss, being on plan and your overall health.
Weight loss, dieting, maintaining a healthy lifestyle, and changing ourselves, inside and out, is a mental strategy as much as it is a physical one. Once we mentally conquer our body, we achieve even greater success over all.
While on a diet, we are actually making big changes to our lifestyle. Change can be a tricky thing; some of us embrace it, while some of us fear it. Some of us may have not even attempted to make a lifestyle change before. My theory, here, is that since we are working on changing our physical self, the mind and our emotions, or mental self must work on change too.
A big part of the emotional side of dieting has been (for me) overcoming certain issues of being overweight.
Overweight people often lack self-confidence and suffer from low self-esteem. I know that has been part of my battle when I was very overweight. I know I'm not alone in this because many studies have shown that overweight people have much higher probability of lacking self-confidence or happiness because of their weight. I'd say I lead a good life; yet, I was not really happy nor healthy with my over abundance of excess self.
So, how do we work on the emotional side of any given diet plan? Here are some points to consider:
-We need to become determined and focused on following a weight loss plan. I feel setting goals is a great idea but be careful not to set unrealistic goals and take a good look at your reasons why you want to lose weight both physically and emotionally.
-It is essential to make a routine based upon your weight loss plan. This includes planning the diet out, organizing your life to meet the needs of the diet plan, and finding ways to continually motivate yourself.
-Reach deep inside yourself to find that determination to succeed, mentally and emotionally in order to cultivate better confidence levels. Do this by aligning with the plan, making the best choices and eliminating any sabotage by self or from others.
-Be in competition only with yourself. Work on your plan at your own pace. Your body is unique, don't compare other's results to your own. You will however, feel great as you see your own results.
-From time to time, remind yourself of the benefits of a healthy lifestyle. While on plan, notice how good you feel both physically and emotionally. This increases the motivation for achieving your goals. I know there is a direct positive correlation to how well I'm doing on plan to how I'm feeling.
-Reduce stress of dieting by sticking to an exercise plan and utilizing the power of prayer or meditation.
-Seek out positive role models who are also trying to develop a healthy lifestyle and work with support groups who follow your plan too.
-Continually work on a positive attitude about weight loss, being on plan and your overall health.
Weight loss, dieting, maintaining a healthy lifestyle, and changing ourselves, inside and out, is a mental strategy as much as it is a physical one. Once we mentally conquer our body, we achieve even greater success over all.
Thursday, March 3, 2011
Off the Diet Wagon? Not as Commited to Plan? It's Time to Recommit!
As of late, I have been listening to people who said they were on a diet plan; yet, they have fallen off the wagon. Some folks have said they are "sort of" following their plan; yet, are not really paying attention to the nuts & bolts of the diet, or they are "cheating" a little too liberally.
If you find yourself in any of these situations, then it's time to Recommit Take the time to get back on track and get into your healthy lifestyle. The following are a few points to consider when taking the leap of faith back into your health and well-being.
-Choose or go back to a diet plan that you feel works for you. Review the plan again, plan it out, and organize yourself to meet the criteria of the diet. This may include, knowing how to work the plan, writing a shopping list, organizing your kitchen and pantry to accommodate your re-start.
-Don't dwell on past mistakes. Pick yourself up, don't be so hard on yourself and acknowledge the successes you have achieved. Move it out from there.
-Get back into moving more and work out a good exercise plan of action. Whether that be at home, outside or at the gym, be like Nike and Just Do It.
-Get it in your mindset to drink plenty of water and take your vitamins. These should be part of your plan.
-Rally the troops. Find a good support system either with family and friends or online.
.-Take time to reflect on all the benefits of recommitting to your plan, staying on track and why you want to follow a healthy lifestyle.
-Look over and set your goals again. That can be from how much weight you desire to lose, to having a better doctor and lab report, to fitting into that outfit for an important event happening in your future plans!
We all have slip ups from time to time. That is just human nature. But as easily as it is to fall off the wagon, it can be just as easy to recommit to get back on plan. Get into that mindset and you're there, back in the saddle again!
If you find yourself in any of these situations, then it's time to Recommit Take the time to get back on track and get into your healthy lifestyle. The following are a few points to consider when taking the leap of faith back into your health and well-being.
-Choose or go back to a diet plan that you feel works for you. Review the plan again, plan it out, and organize yourself to meet the criteria of the diet. This may include, knowing how to work the plan, writing a shopping list, organizing your kitchen and pantry to accommodate your re-start.
-Don't dwell on past mistakes. Pick yourself up, don't be so hard on yourself and acknowledge the successes you have achieved. Move it out from there.
-Get back into moving more and work out a good exercise plan of action. Whether that be at home, outside or at the gym, be like Nike and Just Do It.
-Get it in your mindset to drink plenty of water and take your vitamins. These should be part of your plan.
-Rally the troops. Find a good support system either with family and friends or online.
.-Take time to reflect on all the benefits of recommitting to your plan, staying on track and why you want to follow a healthy lifestyle.
-Look over and set your goals again. That can be from how much weight you desire to lose, to having a better doctor and lab report, to fitting into that outfit for an important event happening in your future plans!
We all have slip ups from time to time. That is just human nature. But as easily as it is to fall off the wagon, it can be just as easy to recommit to get back on plan. Get into that mindset and you're there, back in the saddle again!
Sunday, February 13, 2011
Get Your Heart Pumpin' For St Valentine's Day!
I went to the gym today to do my cardio workout. I noticed there were less people there today, mid-Feb, then were there the first of the year. Pretty typical, right? You know the drill: New Year's resolution to get in shape then, falling off the going to the gym wagon. This observation reminded me to blog about finding the motivation to get back into or even to start an exercise routine. A good exercise rule of thumb is 30 mins of cardio, 5 times a week.
Since it's St Valentine's Day, and we should all be lovin' on ourselves, I thought I would discuss the emotional benefits of exercising. Of course we all know exercising makes us healthier on a physical level; however, sometimes even that is not enough of a motivational factor to get people moving. My point as aforementioned: less people at the gym! So, let's look at why we would want to motivate ourselves to exercise from an emotional viewpoint.
Exercising on a regular schedule has been shown to oxygenate the brain and increase levels of neurotransmitters like serotonin. Serotonin regulates mood, therefore, physical activity has been shown to decrease depression and make us feel good.
When we commit to exercising on a regular basis, whether that means going to the gym, or doing something we enjoy that gets us moving, we have more self-confidence, less stress, and higher self-esteem than those who don’t put regular physical activity in their lives. With this increased self-confidence, that, makes our professional, personal, and social lives better.
Exercise calms our mind and helps us feel less stressed with ourselves and others, at work, in our social lives and at home.
When we exercise, that activity gives us time to gain perspective about our life. It gives us time to reflect and think about things. A wonderful emotional benefit of exercise is that we work off tension, which helps us think more clearly about our life situations.
Exercise helps us feel better about ourselves. We begin to look and feel healthier, which leads to a better life.
I know when I exercise, I feel happier and actually, I feel proud of myself for accomplishing something that is good for me. Exercise also helps me stay on plan; I don't want to undo all the healthy doings!!! We are more optimistic and happy as people who do exercise than people who lead sedentary lifestyles.
The emotional benefits of exercise keeps us motivated to live a healthy lifestyle. Exercise is more than just working out, it can benefit our mind, body, and soul. Get moving, you'll love yourself for that and Happy St. Valentine's Day!
Lynn
Since it's St Valentine's Day, and we should all be lovin' on ourselves, I thought I would discuss the emotional benefits of exercising. Of course we all know exercising makes us healthier on a physical level; however, sometimes even that is not enough of a motivational factor to get people moving. My point as aforementioned: less people at the gym! So, let's look at why we would want to motivate ourselves to exercise from an emotional viewpoint.
Exercising on a regular schedule has been shown to oxygenate the brain and increase levels of neurotransmitters like serotonin. Serotonin regulates mood, therefore, physical activity has been shown to decrease depression and make us feel good.
When we commit to exercising on a regular basis, whether that means going to the gym, or doing something we enjoy that gets us moving, we have more self-confidence, less stress, and higher self-esteem than those who don’t put regular physical activity in their lives. With this increased self-confidence, that, makes our professional, personal, and social lives better.
Exercise calms our mind and helps us feel less stressed with ourselves and others, at work, in our social lives and at home.
When we exercise, that activity gives us time to gain perspective about our life. It gives us time to reflect and think about things. A wonderful emotional benefit of exercise is that we work off tension, which helps us think more clearly about our life situations.
Exercise helps us feel better about ourselves. We begin to look and feel healthier, which leads to a better life.
I know when I exercise, I feel happier and actually, I feel proud of myself for accomplishing something that is good for me. Exercise also helps me stay on plan; I don't want to undo all the healthy doings!!! We are more optimistic and happy as people who do exercise than people who lead sedentary lifestyles.
The emotional benefits of exercise keeps us motivated to live a healthy lifestyle. Exercise is more than just working out, it can benefit our mind, body, and soul. Get moving, you'll love yourself for that and Happy St. Valentine's Day!
Lynn
Thursday, February 3, 2011
Score Points for Yourself by Staying on Plan For The Big Game!!
The Super Bowl has almost become an American holiday. Game day is all about football, family, friends, and food! Oh yes, and the commercials. Since the traditional fare and snacks at Super Bowl parties are not the best, healthy food choices, this may be a temptation when it comes to sitting down and watching the game.. We may not realize what we are eating in front of the television, we may be tempted to stick to traditional party junk foods, or there may not be the best food choices available at the party. When a get-together like the Super Bowl combines these scenarios, it can go badly for someone trying to stay on plan.
Here are some tips to help you stay on track, make or bring these healthy options when there is so much less than healthy party food around. Hey at least you will feel good about yourself by staying on your diet, even if your team is not doing as well!!
Instead of traditional Chips & Dip, have veggies cut up and whip up a low-fat homemade dip.
Instead of Buffalo wings or strips which are usually breaded & fried, have a healthier alternative such as marinated buffalo chicken, grilled and cut into bite-sized pieces with celery, make a buffalo chicken salad, or cut into chicken strips. Wings are ok , but have more fat and watch the breading or sweet sauces.
Instead of ordering pizza or having a lot of pasta, have a lower fat chili or healthy casserole
Instead of drinking beers and mixed drinks, have a drink if you like, but instead drink plenty of water, and make that sparkling or seltzer with lemon or lime for a change.
Super Bowl Sunday is not just about the game, it is about the party food too. Pass on the high fat snacks and take-out food like pizza and fried wings. Regardless of who wins the game, you’ll score points for yourself by staying on plan and making healthy choices.
Here are some tips to help you stay on track, make or bring these healthy options when there is so much less than healthy party food around. Hey at least you will feel good about yourself by staying on your diet, even if your team is not doing as well!!
Instead of traditional Chips & Dip, have veggies cut up and whip up a low-fat homemade dip.
Instead of Buffalo wings or strips which are usually breaded & fried, have a healthier alternative such as marinated buffalo chicken, grilled and cut into bite-sized pieces with celery, make a buffalo chicken salad, or cut into chicken strips. Wings are ok , but have more fat and watch the breading or sweet sauces.
Instead of ordering pizza or having a lot of pasta, have a lower fat chili or healthy casserole
Instead of drinking beers and mixed drinks, have a drink if you like, but instead drink plenty of water, and make that sparkling or seltzer with lemon or lime for a change.
Super Bowl Sunday is not just about the game, it is about the party food too. Pass on the high fat snacks and take-out food like pizza and fried wings. Regardless of who wins the game, you’ll score points for yourself by staying on plan and making healthy choices.
Tuesday, January 25, 2011
Stick to Your Weight Loss Plan Even with a Busy Schedule
I'm a busy person. You probably are too. You know the drill: work, home, family, social life, hobbies, interests, etc, keep all of us pretty busy. Today's blog is to talk about how to stay on plan even when we are very busy people. I know I may sound like a broken record, but the common denominator is to plan, plan plan everything you need to do in order to stay on your diet.
Shopping: I plan out my grocery shopping every week and schedule a once a week trip to the store. I know my plan so well, that I just go about the store and get what I need for the week. But the important thing is to plan this out. Since I have the attitude that my diet plan is my job, it is just a part of my job requirement. Consider developing a master shopping list to use and then, add things you might need for a new recipe or some new product.
Cooking: On my day off, I set myself up for the week. I cook things I need and freeze them if necessary. I wash and cut up any vegetables, fruits and organize snacks I need for the work week. The thing is to have your food in the house and readily accessible.
Going out to eat: A lot of people are busy and go out to eat quite a bit. When you know you are going out to eat, go online and look at the menu ahead of time. This way, you may pick your food out in advance and have a plan ahead of time. This reduces the chance of ordering something that is off the diet. This also helps to plan for substitutions if needed.
Order food grilled, roasted, baked or steamed, with dressings or sauces on the side. Order salads with no tortilla chips or croutons and with salad dressings always on the side. Since I follow a lower carb diet, I order extra veggies or a salad in the place of a starchy side. Also, ask for a box at the beginning of the meal and put half of the entree inside to take home ahead of time.
If you must order from a fast food place, make the best attempt to order a healthier food choice.
Exercise: to get my exercise in, I have to plan it out. I like to go to the gym because I like the professional machines and free weights there. If your schedule prohibits you from getting to the gym or if you do not like to go to a gym, have a plan to work out at home. There are many dvd's to put on and got music? Dance around the house for your exercise. You can plan to get outside too, for a walk, jog, a bike ride, or a hobby or activity that makes you move. Endless possibilities, but try to make them fun!!
A little extra planning, scheduling meal preparations, exercise and making your diet a lifestyle instead of a short term weight loss effort is key to your long term dieting success. Preparation and planning are essential to successfully meet your weight loss goals. By preparing as much as possible ahead of time you will never even miss less than excellent habits and choices, as you go about your busy life!
Shopping: I plan out my grocery shopping every week and schedule a once a week trip to the store. I know my plan so well, that I just go about the store and get what I need for the week. But the important thing is to plan this out. Since I have the attitude that my diet plan is my job, it is just a part of my job requirement. Consider developing a master shopping list to use and then, add things you might need for a new recipe or some new product.
Cooking: On my day off, I set myself up for the week. I cook things I need and freeze them if necessary. I wash and cut up any vegetables, fruits and organize snacks I need for the work week. The thing is to have your food in the house and readily accessible.
Going out to eat: A lot of people are busy and go out to eat quite a bit. When you know you are going out to eat, go online and look at the menu ahead of time. This way, you may pick your food out in advance and have a plan ahead of time. This reduces the chance of ordering something that is off the diet. This also helps to plan for substitutions if needed.
Order food grilled, roasted, baked or steamed, with dressings or sauces on the side. Order salads with no tortilla chips or croutons and with salad dressings always on the side. Since I follow a lower carb diet, I order extra veggies or a salad in the place of a starchy side. Also, ask for a box at the beginning of the meal and put half of the entree inside to take home ahead of time.
If you must order from a fast food place, make the best attempt to order a healthier food choice.
Exercise: to get my exercise in, I have to plan it out. I like to go to the gym because I like the professional machines and free weights there. If your schedule prohibits you from getting to the gym or if you do not like to go to a gym, have a plan to work out at home. There are many dvd's to put on and got music? Dance around the house for your exercise. You can plan to get outside too, for a walk, jog, a bike ride, or a hobby or activity that makes you move. Endless possibilities, but try to make them fun!!
A little extra planning, scheduling meal preparations, exercise and making your diet a lifestyle instead of a short term weight loss effort is key to your long term dieting success. Preparation and planning are essential to successfully meet your weight loss goals. By preparing as much as possible ahead of time you will never even miss less than excellent habits and choices, as you go about your busy life!
Monday, January 17, 2011
Develop a Mindset for Dieting Success
There are many diet programs available which are all designed for weight loss; yet, it is my belief one must dig deep inside and find inspiration when undertaking, and then continuing to follow a diet plan. What is that mysterious factor that ensures people will be successful when beginning and staying on a diet?
I have come to realize a big part of diet success is as much in our head as our body. It is the cultivation of a mindset that is an important deciding factor for anyone to succeed. With the proper mindset, anyone can be successful, especially during the initial phase of a program.
Success is contingent upon our thinking, or our mindset, when deciding to stick with a diet. It is my theory, when we can get our mind to be determined about success, then the body follows!
Here are some suggestions for developing a diet success mindset. I have used these points to foster my own personal dieting success.
-Always align your thinking with the positive, what you can have or do, instead of thoughts of restriction, resistance, or lack.
-Watch your associations with food by making new, healthier associations with your choices. One example is to make a healthy change by using your mind to associate a burger with a salad, instead of a burger and fries. Do this automatically and on a continual basis.
-Have an open mind to change. If you have not done so already, make the commitment to start a diet plan. Sign up at the gym, or do some kind of exercise you have not done before. And, make it fun!
-Always think in terms of self-confidence and worth as opposed to self doubt and fears. A great mantra is, I Can Do It. be in this mindset all the time!!
-Make it your mindset that your diet is your lifestyle and let people know this is the new you.
My mystery for success is that I finally found a diet plan that works for me. I want to keep on going with this plan because it makes my life better on a physical, emotional and personal level. What is your mystery? What have you found (beyond the obvious, for health, appearance) that really makes you commit to a plan? What are the deep reasons that keep you on track? I do want to know!! Share with me your thoughts on your success mindset in the comment section here! Thanks. Lynn
I have come to realize a big part of diet success is as much in our head as our body. It is the cultivation of a mindset that is an important deciding factor for anyone to succeed. With the proper mindset, anyone can be successful, especially during the initial phase of a program.
Success is contingent upon our thinking, or our mindset, when deciding to stick with a diet. It is my theory, when we can get our mind to be determined about success, then the body follows!
Here are some suggestions for developing a diet success mindset. I have used these points to foster my own personal dieting success.
-Always align your thinking with the positive, what you can have or do, instead of thoughts of restriction, resistance, or lack.
-Watch your associations with food by making new, healthier associations with your choices. One example is to make a healthy change by using your mind to associate a burger with a salad, instead of a burger and fries. Do this automatically and on a continual basis.
-Have an open mind to change. If you have not done so already, make the commitment to start a diet plan. Sign up at the gym, or do some kind of exercise you have not done before. And, make it fun!
-Always think in terms of self-confidence and worth as opposed to self doubt and fears. A great mantra is, I Can Do It. be in this mindset all the time!!
-Make it your mindset that your diet is your lifestyle and let people know this is the new you.
My mystery for success is that I finally found a diet plan that works for me. I want to keep on going with this plan because it makes my life better on a physical, emotional and personal level. What is your mystery? What have you found (beyond the obvious, for health, appearance) that really makes you commit to a plan? What are the deep reasons that keep you on track? I do want to know!! Share with me your thoughts on your success mindset in the comment section here! Thanks. Lynn
Friday, January 7, 2011
8 Habits to Develop for Successful Weight Loss
"First we make our habits, then our habits make us"
- Charles C. Noble
Since being on my diet plan for the past 15 months, I have noticed that I have developed healthier habits in my life because of this plan. I think that following a weight loss plan of one's choice is a great undertaking; however, there is more to consider than just going on a diet. Behaviourally speaking, when you do something over & over again, that thing becomes habitual. It is beneficial to cultivate healthy habits when you want to lose weight. Today's blog has a focus on developing eight healthy habits that will go hand and hand with your weight loss goals and plans.
1. Variety: I have found that I tend to eat the same thing for breakfast every morning. I don't mind that, but I feel it is a better habit to add variety to your menu. I have started to do this more and now it is becoming something I do all the time. One new thing I tried is jicama, a root like vegetable that has taken the place of potatoes for me. I'm also looking at new recipes in cookbooks to make sure I add more variety into my diet.
2. Food Log: I'll tell ya, I really don't like to do a food log, or food diary. I have gotten into the habit of writing everything I eat down and at what time I eat. Since I am on a plan where timing of foods is important, a food log keeps me on track. I also add water and vitamins taken and if I exercised to the log. To see this down on paper helps me to see how I am doing.
3. Planning: I cannot tell you how important it is to get into the mindset of planning. Weekly menus, grocery shopping, a time schedule and having what you need on hand is crucial to staying on plan. Also, plan to have a mindset of what you are to do if you find yourself going out to dinner, at a party or are traveling. Fostering good habits of planning will save you from sabotaging you and your diet.
4. Substitutions I am on a lower carb diet. I make food substitutions all the time. I make them at home, at restaurants and events. For example, I have sauteed spinach instead of pasta at Italian restaurants. I automatically say no rice, bread, potatoes, etc (may I have extra vegetables instead?) when dining out! This has become a second nature habit!!! This habit comes easily to me because I have been on this particular plan for such a long time now. I'll be truthful; I never had this kind of control in the past. I see now as I developed these habits, it just comes so naturally.
5. Healthy choices: I make the choice to exercise, to stay on my plan, to use truvia (sweetener) instead of sugar. I make my own salad dressings. I choose leaner meats and cheese than those higher in fat. I choose to live a healthy lifestyle because I know how good it feels to live this way.
6. Patience: Believe me, I'm not on any lose weight quick plan. I have developed the habit of patience to stay the course, slowly winning this race! I used patience to figure out this weight loss plan. I follow it religiously and can see and feel the results.
7. Exercise: I have learned that I need to exercise to lose weight. I make myself do it. It has become my "force of habit" to exercise more than I ever have in my life. I'll let you in a secret....I really don't love to exercise! But Nike tells me to "Just Do It" So I do what Nike says!!!
8. Long Term Lifestyle: I fully believe the diet plan I follow is my long term lifestyle for the rest of my life. I guess I said "I do" because I'm fully committed to my plan and I habitually do not waiver. I have made it my habit to follow the plan without cheating nor going off track. And, I do take this one step at a time, one day at a time.
It is my hope you can recognize the importance of developing good habits for your weight loss journey and begin to implement them in your daily life. I know the importance of changing bad habits into a good, healthy way of life changed my life and I know the same can happen for you.
- Charles C. Noble
Since being on my diet plan for the past 15 months, I have noticed that I have developed healthier habits in my life because of this plan. I think that following a weight loss plan of one's choice is a great undertaking; however, there is more to consider than just going on a diet. Behaviourally speaking, when you do something over & over again, that thing becomes habitual. It is beneficial to cultivate healthy habits when you want to lose weight. Today's blog has a focus on developing eight healthy habits that will go hand and hand with your weight loss goals and plans.
1. Variety: I have found that I tend to eat the same thing for breakfast every morning. I don't mind that, but I feel it is a better habit to add variety to your menu. I have started to do this more and now it is becoming something I do all the time. One new thing I tried is jicama, a root like vegetable that has taken the place of potatoes for me. I'm also looking at new recipes in cookbooks to make sure I add more variety into my diet.
2. Food Log: I'll tell ya, I really don't like to do a food log, or food diary. I have gotten into the habit of writing everything I eat down and at what time I eat. Since I am on a plan where timing of foods is important, a food log keeps me on track. I also add water and vitamins taken and if I exercised to the log. To see this down on paper helps me to see how I am doing.
3. Planning: I cannot tell you how important it is to get into the mindset of planning. Weekly menus, grocery shopping, a time schedule and having what you need on hand is crucial to staying on plan. Also, plan to have a mindset of what you are to do if you find yourself going out to dinner, at a party or are traveling. Fostering good habits of planning will save you from sabotaging you and your diet.
4. Substitutions I am on a lower carb diet. I make food substitutions all the time. I make them at home, at restaurants and events. For example, I have sauteed spinach instead of pasta at Italian restaurants. I automatically say no rice, bread, potatoes, etc (may I have extra vegetables instead?) when dining out! This has become a second nature habit!!! This habit comes easily to me because I have been on this particular plan for such a long time now. I'll be truthful; I never had this kind of control in the past. I see now as I developed these habits, it just comes so naturally.
5. Healthy choices: I make the choice to exercise, to stay on my plan, to use truvia (sweetener) instead of sugar. I make my own salad dressings. I choose leaner meats and cheese than those higher in fat. I choose to live a healthy lifestyle because I know how good it feels to live this way.
6. Patience: Believe me, I'm not on any lose weight quick plan. I have developed the habit of patience to stay the course, slowly winning this race! I used patience to figure out this weight loss plan. I follow it religiously and can see and feel the results.
7. Exercise: I have learned that I need to exercise to lose weight. I make myself do it. It has become my "force of habit" to exercise more than I ever have in my life. I'll let you in a secret....I really don't love to exercise! But Nike tells me to "Just Do It" So I do what Nike says!!!
8. Long Term Lifestyle: I fully believe the diet plan I follow is my long term lifestyle for the rest of my life. I guess I said "I do" because I'm fully committed to my plan and I habitually do not waiver. I have made it my habit to follow the plan without cheating nor going off track. And, I do take this one step at a time, one day at a time.
It is my hope you can recognize the importance of developing good habits for your weight loss journey and begin to implement them in your daily life. I know the importance of changing bad habits into a good, healthy way of life changed my life and I know the same can happen for you.
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