Hello beautiful people and Happy New Year to you! I hope you’re still out there since it’s been awhile that I’ve offered anything up to you… I’m still here!
2016 ended with a lot going on, not to mention the usual Christmas events and celebrations to prepare for. A big thing for me was finally having to move my dad out of his home into a personal care home in December as his Alzheimers had greatly progressed and he needed constant care.
Unfortunately, my 2017 started off with him passing away a few days into the new year. Even though we knew he would be leaving us soon, the finality is always something you still have to contend with.
Ah…kinda heavy stuff to start the year off with but life keeps moving… right?
Even with so much going on in my life, a new year always inspires me, gives me a fresh focus and vision with things I want to accomplish or try. A new year full of opportunities and goals to set. And trust me, I have new goals already set.
As usual I’ve heard from many people about their weight loss and fitness goals. That this is going to be “their year” for success. They are ready to get going on “the journey”.
And of course, all of the weight loss products are out in full force on every aisle in the store along with your neighbors who are pedaling stuff and are now experts on nutrition and health … I’ve said it once I’ll say it again… you don’t need any of that to be successful… save your money for new clothes…
it’s sounds old school but solid nutrition and some healthy movement are the only things that will give you life long success at staying healthy and fit.
Sooooo….you have good intentions. You’re ready. More importantly, you’re mentally ready to begin this process… and it IS a process. It’s not something you will achieve overnight but if you keep at it, will be a lifelong process of health and well being… it will just be what you do every day without thinking about it.
Where does one start? How does one start? Do you feel overwhelmed before you begin?
You aren’t alone. I remember multiple attempts before it finally “stuck”. What made it different for me? What got me moving in a permanent forward direction?
I’ll share a few things with you….
First, I had to just make a commitment to myself to do it. Not for my husband or kids or so I could wear skinny jeans . It has to be for you. This is your life, your body, you are responsible for taking care of it and keeping it healthy and well. Do it for you.
Own where you are and be honest with yourself. If you’re overweight you know it. It’s not a surprise. Be real and then get real with how you’re going to change it.
Set realistic goals.
Understand, no one, at all can do the work for you. I can offer someone tips, suggestions, food and exercise ideas etc but if they don’t follow through and do the work…well… then they go no where. What you eat, how much, if you get out for some exercise, it all falls on you.
Know that you will have a good and bad days. It’s important to just keep going. No quitting. No deciding nothing is ever going to change. You commit to one day at a time, hopefully making more positive choices than negative and you live the day you’re in.
Get honest with yourself and really examine your relationship with food.. why do you eat? what makes you reach for food? are there things that trigger you eating? Getting an understanding of food and how you interact with it will be helpful on your journey. For instance, one thing I identified early on, was that I came from a family of emotional eaters. Over time, I’ve really learned to rein that in, be aware of it, and have control over it.
Don’t let the scale be your judge and jury to your health journey. It’s a tool. It in no way reflects your overall health and well being. Use it carefully.. maybe just once a week. Note the numbers and move on. Things like losing inches, lab results (reflecting internal health), getting stronger, or faster and your mental well being aren’t reflected on the scale.
Start small. Start with one thing to change at a time. If you’ve never exercised maybe aiming for 2-3 times in a week would be a good starting place. If you always eat seconds maybe work back on not eating those. Learn to listen to your body…seconds really… are for our mouth and eyes…not our tummies which are usually satisfied.
Food. Don’t cut out everything you love and go on some restrictive diet that makes you want to quit in a week. Eat enough food to satisfy your hunger, no more. Eat when you get hungry. Don’t eat when you aren’t.
Work on eliminating junk type foods. Simple carbs should be minimal in your daily nutrition ( that means things like cookies, candy, soda, sugary drinks, boxed snacks/foods, chips, processed foods, baked goods , fast food etc)
Complex carbs… those found in fruits, green veggies, whole grains, beans/peas, sweet potatoes, oatmeal, pasta etc should begin to fill your plate along with protein and healthy fats.
Treats. I always tell people I’ve been successful by not restricting myself from things I love. I learned early on to really appreciate and savor a small treat over nothing at all. Literally, I could get a few chocolate kisses with my coffee at night and it satisfied the need for a sweet treat. It wasn’t anything that would sabatoge my work for the day and I didn’t ultimately go on some binge because I had overly restricted myself.
With a determined mind set, a willingness to change, the knowledge to take baby steps and progress slowly knowing change takes time, and making small changes in your nutrition and exercise program, 2017 will for sure be your year to achieve a lifestyle of health and fitness.
And the most important ingredient to your success? Don’t quit!