Posts Tagged ‘progress’
Create a lighter life
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)!
Scaling new heights
I make no secret of being put on strict diets since the first grade – and then continuing the tradition of different types of diets (the tried, the true, the super wacky) even after I was old enough to fully be in control of what I ate. The one thing they all had in common (besides me cheating on every single one)? They all included the key component of weighing one’s self – whether it be once a day or once a week. Thus, I quickly associated whatever number the scale was showing me with either success or failure. Nothing else mattered except that almighty number on the scale. And as that number increased over the years (to 450 pounds and more), I gave the scale more and more power. Talk about a false prophet.
This obsession with weighing myself to track my ‘progress’ (define that how you will) culminated one morning after graduating from college with my then digital scale registering no number at all. Instead, I found the scale reading, “ERR.” As many of you know, I later discovered in the scale’s manual that ‘ERR’ was the scale’s code for “Error,” as that particular scale didn’t register any weight in excess of 450 pounds.
Although a sobering experience, many more years would pass before I just stopped eating so much – and finally got my binge eating under control. Looking back, I realize that the scale was providing more than just a snarky editorial comment with ‘ERR’. It turns out I was putting way too much emphasis on what the scale was registering, when at over 450 pounds, my breathlessness and general shortage of good health (not to mention miserable social life and total lack of self worth) was already telling me everything I needed to know. I was giving the scale too much power – and this continued even into recent years, long after I’d taken and kept off over 275 pounds.
Finally, about four years ago (even after keeping most of the excess weight off for years), I realized just how much power (mental and otherwise) I was still giving the scale. If the scale was registering a higher weight, I was crushed (and this would lead to some kind of action that would further defeat my self-esteem). If the scale registered a lower number, then I was in a good mood, had pep in my step and would easily choose salad over a milkshake. But the scale was my mood setter to be sure. Thus, I picked the scale up off my bathroom floor, wrapped it in a plastic bag (to protect it from dust) and shoved it under my bed.
That’s right… I decided to just stop weighing myself… And the results were incredibly freeing.
Suddenly, I wasn’t defining myself by a number. Instead, I was getting in touch with what my clothes felt like when on. Was I fitting into my “skinny” clothes without the threat of popping a button and putting someone’s eye out? Was I feeling robust and energetic even after eating a meal? Or tired and lethargic? Without the scale to rely on, I was finding all sorts of feedback about my weight, my health and (most important of all) my attitude. To say the experience has been freeing is an understatement.
And yes, there are days the jeans are a little snug. So I amp up the exercise and add a little more vegetables and fruits to my eating repartee until the clothes are looking and feeling good again. For me, this has become a much better barometer for staying in shape than numbers on a scale that could send me into total depression were it to register 180 instead of 175.
In fact, I consider the scale such a potential downer to my self-esteem, that these days even when I weigh at the doctor’s office, I insist on keeping my eyes closed and tell the nurse to write my weight down on the chart and not to announce it. Is this a little extreme? Who the heck cares? I used to weigh over 450 pounds and now I don’t. So I think I’m allowed to be a little extreme. And I think you’re allowed to be, too!
Now, I’m not saying that using the scale to track your progress as you get rid of excess weight can’t be a good marker of your progress. But I do urge everyone reading this to think of the scale as just one tool in the battle against obesity. Do not make it your be all, end all in terms of how you’ll feel for the rest of the day, mentally. Body weight can be affected by so many different things (your hydration levels, your recent sleep patterns, salty foods you might have consumed, stress, etc.).So don’t put all of your worth into a number (whether it be higher or lower).
Think instead about how your tight jeans feel. Are they looser? Can you breathe when you sit down? And speaking of breathing, how do you feel when you’re out and about? Are you moving easily and without any shortness of breath? Are people noticing the twinkle in your eye? Do you find yourself smiling more? These are all indicators of your success and, quite frankly, mean a heck of a lot more than whatever number that scale’s registering.
So whether you follow suit and put away your scale forever, or decrease your weigh-ins from once a day or week to once a month or intervals even further apart, I urge you to take away the power that you (we!) have given the scale all these years. The number its registering has absolutely no reflection on who you are as a person. And, like me, you just might find that paying attention to other indicators proves to be a healthier – and happier – way to track your fabulosity.
Do you have a love/hate relationship with your scale? Or a tape measure? Or some other tool you’re using to battle the bulge? I’d love to hear all about it. So please – post away (or a-weigh, as the case may be).
Photo Source: Momastery
When we lose, we gain
Too often when dieting, we focus on what we’re giving up rather than what we’re (for lack of a better word) gaining. In fact, medical research has shown that we don’t even have to reach our goal weight before our bodies will begin to benefit from the healthy perks that can come about after losing just 7 to 10% of our body weight.
In a compelling writeup on WebMD, Kathleen M. Zelman, MPH, RD, LD reports that best selling author David Katz, MD, MPH, Director of Yale University’s Prevention Research Center and the Yale Preventive Medicine Center confirms, “’Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications.”
In fact, Katz confirms on WebMD that 90% of all diabetes, 80% of heart disease, and 60% of cancers are preventable with healthier lifestyles and normal body weights.
Researcher Catherine Champagne of the Louisiana State University’s Pennington Biomedical Research Center reports to WebMD that “We have seen a consistent pattern in our weight loss studies that when patients lose 5%-10% of their body weight, they lower blood pressure, reduce LDL [AKA “bad”] cholesterol, improve glucose tolerance, and in general, lower the risk for cardiovascular disease.”
Champagne went onto tell WebMD that some doctors have reported that they have successfully taken patients off blood pressure and cholesterol-lowering medications after the patients lost small amounts of weight.
Article author Zelman goes onto suggest that we consider how much harder it would be to climb stairs or simply to walk if we were carrying around a backpack filled with 5- or 10-pound bricks. Now imagine how much lighter we would feel without the backpack. That’s the feeling we could get from losing as little as 5 pounds or 10 pounds.
Zelman also recommends that we think in terms of “progress,” rather than “perfection.” This translates to ignoring stricter diets along with the dated notion that I takes “All or nothing” to truly achieve success on a diet.
Zelman also reports that Dawn Jackson Blatner, RD, of Northwestern Memorial Hospital Wellness Institute, affirms that “Anyone who actively makes healthy lifestyle changes will begin to see and feel the improvements in 8 to 12 weeks.”
To conclude her insightful article, Zelman includes five simple health tips from Katz that you can read by clicking here.
So next time you start thinking about what you’ve given up (food-wise) or what you’re doing without (treat-wise), focus in on the medical benefits that you’re going to gain by eating healthier and moving more. And, it turns out, you won’t have to necessarily reach your goal weight to start feeling – and enjoying – the perks.