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!!!
Thursday, March 31, 2011
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!
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