Posts Tagged ‘good’
Never forget that no matter what kind of goals you’re setting for yourself, you are perfect exactly as you are in this moment. Only from the place of “self love” and acceptance can we move toward what our true intentions are (not to mention our goals). Be good to yourself. Be kind to yourself. Love your body. You matter. (Every single ounce of you!)
Photo Source: Buddha Doodles
My friend Lisa Goldberg has invited me to speak at the Master Your Mindset and Create a Lighter Life Summit! I’m incredibly excited because, along with that invitation, I was offered the chance to extend to you the opportunity to all of you to listen in and watch for free.
Lisa asked yours truly and over twenty other well-known health and wellness experts to join in a discussion that will help you discover the real reasons why dieting fails – and how mindset techniques and strategies are the key to not only losing weight, but also maintaining a healthy lifestyle. These are people I know and trust (and learn from) – all of whom have overcome incredible challenges and have made it their life’s mission to help others do the same. You will feel inspired and ready. Not to mention fully equipped to meet and maintain your goals, free yourself from the dreaded “dieter’s mentality,” master your own mindset and change your life forever.
This telesummit doesn’t cost anything, but it will equip you with the skills and strategies can change your life (and health) for the better. If you’re searching for the secret to lasting health and getting off the diet rollercoaster forever, this opportunity is for you. And there’s no cost to anyone who wants to participate. (In other words, it’s completely free!)
Beginning November 28th, you’ll get exclusive access to an all expert panel as we equip you with invaluable skills and strategies which will help you:
• End the struggle with emotional eating and create a healthy relationship with food – and stop dieting or good!
• Have more confidence in your body’s progress and see real and lasting results
• Break down your barriers to health and wellness success
• Discover real solutions that are delivering lasting results for people like you every single day
• Learn the importance of mindset mastery in weight loss
• Find ways to let your perspective serve you, rather than being overtaken by it
• And much more…
All you have to do to participate (and benefit from all of the speakers – not just yours truly) is reserve your free “virtual seat” by clicking here
With the holiday season upon us, there’s no better time to stop settling for less in life than you deserve, start feeling good about yourself every day, and finally have the peace of mind and mental and physical health you’ve always wanted for yourself.
If you are ready to make a change, then I’ll “see” you at the Master Your Mindset and Create a Lighter Life Summit. (Between you and me, I already have every session booked on my calendar)!
Recently I’ve been reminded of a disturbing trend in the billion dollar diet industry—albeit one that has been pervasive for years. I refer to it as the “Light Switch Mentality” that’s being sold by many organizations, programs, books and so-called experts who proclaim that to lose excess weight, you (we) should be on a diet. But this kind of thinking often leads to the opposite of being on… Being off.
Certainly being on or off has become part of the dieting vernacular. But in my humble opinion, it’s a way of thinking that can potentially lead to more weight gain than weight loss. In fact, it’s while many of us with a dieter’s mentality are on our diets that we’re focused on when we plan on going off. It’s a mindset we’ve been sold as the way to success, when in reality, it can be the way to put on extra pounds.
As someone who started gaining excess weight around first grade, and whose parents immediately took me to a doctor who put me on a strict diet (yes, even at a very young age), I can attest to the fact that the on/off cycle contributed to my continuing to gain weight throughout my youth. Sure, I would take off a few pounds (when I was on). But then I would gain even more weight back (when I was off). By the time I graduated from college, I was clocking in at over 450 pounds. And this was after years and years of constant dieting—the very thing that was supposed to be helping me was actually doing more harm than good.
Thankfully, I was able to remove myself from this cycle after my home electronic scale started reading “ERR” (its internal code for error, since it was not programmed to register any weight above 400 pounds). It’s when I stopped thinking of “dieting” (and being on and off of one) and started embracing healthy eating that I began to make some real headway. Within a year’s time I had dropped most of my excess weight. And sure, I yo-yoed up and down the scale for a couple years after that. I was, after all, recovering from a lifetime of “on and off” behavior. But once I nailed it (reaching a healthy weight for my height and body frame), I’ve stayed at this weight for well over a decade.
But this is where I quickly bring up that damned light switch thinking again. Because many people who see my before pictures want to know my secret to losing over 250 pounds of excess weight without any kind of surgery or medication. They’re not too thrilled when I tell them the secrets are eating less, moving more, getting plenty of sleep and drinking enough water (AKA common sense). And they sometimes go onto register abject horror when I tell them I have to keep all of these mandates in mind even today (otherwise right back up the scale I’d go).
Successfully losing excess weight has nothing to do with a light switch. There’s never a time that we should be on or off. If we’re prone to gaining weight or if we choose to lose excess weight to benefit our mental and physical health, then it’s going to take some work. This doesn’t mean food plans can’t be extremely helpful. But whether we choose to have a salad for lunch or even if we opt to have some ice cream for dessert, we’ve got to always think about portion size and ingredient content (yes, even when it comes to the salad).
This doesn’t have to mean we are always on and never off. Instead, we can adopt new mindsets and start living life as healthy minded individuals. You know—like those those fantastical types who can eat half a donut and then declare they’re full. (Yes, even I’m dumbfounded by this kind of behavior to this day.) But what these people know that we do not, is that they can have another donut (or whatever) in due time. But those of us on the endless on/off cycle of dieting often think, “I will be on my diet tomorrow (or Monday or come January 1st),” so I better have eighteen donuts today.
On. Off. Not always helpful.
Healthy thinking. A move in the right direction.
And healthy thinking can include well made (meaning clean ingredient) treats that can be easily and moderately worked into our eating plans—whether we’re taking off excess pounds or simply maintaining a healthy body weight.
Although somewhat baffling, this can be triumphant news if we allow it to be. Thinking less of on and off can mean reduced shame and self-punishment (also part of many dieting cycles, mentally speaking). Fact is, you are beautiful at your current weight (inside and out). If you choose to get healthier and drop some of the excess weight, then do so in a fashion that embraces all that life has to offer and try leaving the on/off Light Switch Mentality behind.
At the risk of an eye roll or two, what do you have to lose?
Weight loss. Why is it so hard? The never-ending desire to lose weight no matter how much or how little. It seems so elusive and difficult for so many. No matter who I speak with, when I mention that I am a nutritionist, someone will always say, “I need to lose weight”. What I find so interesting that most people know what they need to do to lose weight. The problem is they just can’t do it. Here are 3 obstacles that usually keep people stuck and 3 solutions on how to move past them.
OBSTACLE #1: Mindless Eating
I find that most people lack an awareness of their habits and behaviors around food. Think about it. Do you know how many times you walk into the kitchen and open the pantry or refrigerator and grab something to eat, especially after dinner when you are no longer hungry? How about how many times you eat what’s left on your kid’s plate after you’ve finished your meal? Or how many times you walk by your co-workers desk and grab a handful of M & M’s, pretzels or whatever happens to be in the jar? These mindless acts of eating are often the stuff that people don’t even pay attention to and can’t understand why the weight is either coming on or not coming off.
Solution: Pay attention to whether you are experiencing HEAD HUNGER or STOMACH HUNGER. Do you think you are hungry or are you hungry? We all know what hunger feels like. Create an awareness of what goes in your mouth during the course of the day when its not an actual meal or planned snack. Once you start to become aware of how much extra goes in on a daily basis it will be easier to change this behavior and eliminate potentially hundreds of extra calories by the end of the week.
OBSTACLE #2: Restrictive Dieting
Going on a restrictive diet is the worst thing you can do to try to lose weight. Just thinking about possibly feeling deprived sends most people running for the nearest buffet table. These diets usually involve low fat or worse, fat-free processed foods. Restrictive diets are not maintainable long-term. This is a huge reason why people fail to stay on a diet plan and yo-yo diet. Low calorie diets or diets that remove food groups will, no doubt, set you up for an eating disaster because at some point you will go off the diet plan that you went on to lose weight.
Solution: Eat! Eat whole, unprocessed foods. Eat 3 meals and 1-2 snacks a day depending on how long your day is. Find good-tasting, healthy whole foods that you like and make you feel good both physically and mentally since our brain plays a huge part in our satiety. Be sure not to wait longer than 4-6 hours between meals and snacks. Buy a great cookbook and find ways to make your favorite foods healthy and delicious!
OBSTACLE #3: You Think it’s About Willpower
I hear over and over again “I have no willower” or “I wish I had willpower. If I did I would be able to stick to a diet and lose weight.” I am here to tell you that weight loss has little or nothing to do with willpower. Willpower, even if you did have it is short-term. It doesn’t last the rest of your life.
Solution: Change your way of thinking about food and eating. Focus on creating maintainable healthy habit changes that you can incorporate into your everyday life. The definition of a habit is: an acquired behavior pattern regularly followed until it has become almost involuntary. Once you adopt healthier habits you will never have to worry about having willpower.
[Lisa will share 3 more obstacles and 3 more solutions in a future post]
About the guest columnist: Lisa Goldberg is a nutritionist and weight loss coach with a Masters in Clinical Nutrition from NYU. You can register for Lisa’s FREE Right Mind, Right Weight Online Summit by clicking here. Lisa is a Certified Nutrition Specialist and a Certified Dietician/Nutritionist licensed by New York State since 2001. Lisa specializes in personalized weight loss coaching, emotional eating, mindful eating, lifestyle and habit/behavior change. She helps her clients create the changes they desire so they can lose weight for good. Lisa also counsels clients on overall wellness, restoring health from chronic disease states, sports nutrition, and vitamin supplementation. Lisa has her private practice in New York City.