Committed Or Just Interested ?

commitment

 

Habits.

I talk a lot about habits mainly because in the context of successful weight loss and making a lifestyle change, developing new ones to replace negative ones are key to a permanent change.

Habits are often ingrained in us from a life time, whether they are good or bad. When it comes to our eating behaviors and exercise  a firm hand often has to be taken to those habits if we want to move into more positive choices.

WHY is it so hard? That topic comes up often with people I talk with and most recently with my client.

In discussing her week and some of the difficulties she had her response was “I know what to do in my head, why do I go back and do what I know I shouldn’t do?”

Oh indeed. Why do any of us ? Why are we pulled back into a poor choice when we ( intellectually) know better and have even been doing better with more positive habits, yet, in a moment, we seemingly skip right back to what we know.

Why? Because it’s comfortable and familiar to us. Because it’s easy, it requires no effort to bounce back to the old and familiar. And once there, it can almost be a sandpit to crawl out of again and begin our forward progress. The key thing is to crawl out and keep moving forward, not give up and allow ourselves to be sucked back into the negative habits we seek to change.

I can say that because there are times I can still do the same things.  I understand what that’s like. I do get those struggles.

To change negative habits requires a willingness to commit to the journey. To own it. To allow ourselves not to make excuses to go back to old ways. Yeah, we will slip, but there must be a determination and ownership to want that change and not stay where we are.

I read this today and it’s just so true. I’ve never thought of it quite like this, but it’s true.

  Are you “interested” in a healthy lifestyle? Or “committed” to having a healthy lifestyle ?

Yeah. Just think about that for a moment.

When you’re interested in doing something you only do it when it’s convenient.

When you’re committed to something you accept no excuses, only results. You follow your established rules and get it done.

The difference between interested and committed is a big jump to permanent success.

If you approach weight loss and your health journey in the light of when it’s comfortably convenient, you can see where you will encounter constant setbacks.

You must make a commitment that takes you beyond just being “interested.”

Committed means being willing to be honest with yourself, where you are and addressing what needs to be done.

It means not justifying reasons why you allow yourself to keep eating or drinking things that don’t contribute or lead to your goals

It means not finding other things that are “more important” to do than purposeful exercise. Or coming up with reasons to not do it.

I’m NOT saying you’re going to take it and get it immediately. You won’t.

Habits take time to change. If you have a lifetime of doing the same things, they won’t change over night.  It will require a consistent commitment to making it happen. That means in good days and bad days you keep going with the intention of improvement.

Those habits you’ve developed of going through a drive thru for fast food? or buying coke and candy at a gas station? Or eating seconds even when you aren’t hungry? Or procrastinating on getting some exercise in? Or watching tv with a bag of chips or whatever treat ? Spending that hour or more in front of the tv or computer?

You’ve trained yourself to do those things and you can train yourself to do new things. Really.

I recently went on a road trip. It’s about 4 hours of driving. I usually take a little bag with a few healthy snacks and some bottled water. As I was grabbing the water I saw a carton of blackberries that I decided to toss in too.

A couple hours down the road I was nibbling those and washing them down with water. This isn’t how I used to do trips. I might make a run in to a convenience store for some chips or candy. It’s been a work in progress that my thinking is different now… I made a commitment to wanting to live healthier and that has carried through in lots of areas of my life.

I just don’t want to do that anymore. I feel better about myself making good choices.

This has taken time.. and a reshaping of negative habits for improved ones…. and a commitment to being the strongest and healthiest I can be.

If you get with it and stay with it each day you will make progress. Understand tough times will come and you will feel discouraged. Hang in there and stay strong.

Commit to the process, don’t just be interested in it.

COMMITMENT-MEANS-STAYING-LOYAL-TO-WHAT-2

Have you truly committed to wanting to live a healthier lifestyle through activity and good nutrition? Or are you interested in the idea of it ?

 

 

 

Weight Loss 101

weight loss

It happens.

You get on the scale and the numbers start spinning like a slot machine in Vegas.

You wait for the final tally to show up. If only it would spit money out at you when it finally stopped.

Ugh… why is there this huge distance between where you are now… and where you want to be ?

And worse… how did you get to this point ?

You feel defeated before you get started.

I remember. I relate. It seemed so very far away to get to where I wanted to be.

That’s what we all struggle with isn’t it ?

I hear from so many of you. You want to get lose weight and get healthy but you aren’t sure where to start…it’s overwhelming! Overwhelming ’cause we just want to get to our destination over night and that won’t happen… we have to get back the same way we got where we are now…. slowly and steadily… just in reverse now.

I’ll throw out a few little tips that helped me… maybe it will be helpful to you too.

First, getting your nutrition under wraps is the most important thing. Know what you eat and how much you are eating.

It’s easy to think you ” don’t eat that much” when in reality, you could be eating more than you realize. Those calories ( liquid and food) add up. Or in a reverse way, maybe you’re restricting your calories to much making it harder to lose. This is also where it’s so crucial to understand the calorie needs your body has each day.

Logging your food and drink for a week or so will give you a visual idea of what your daily intake looks like. You can do it the old fashioned way by writing it down or use several of the current apps that are available to track your food and exercise.

I have used an app called Lose it! and others use one called My Fitness Pal. Both can keep track of your foods and how many calories you are consuming in a day. You won’t need to do this forever but do it long enough to understand your food consumption and see your eating patterns.  Make sure you log everything you eat and drink.

Good nutrition is really key to long term weight loss. Exercise is important but if you don’t have a good base with healthy nutrition it won’t matter how much exercise you do for long term benefits.

Also, consider what you buy at the store and bring home. If you have trigger foods, and they aren’t there, you can’t get them if you have a craving. Buy healthy foods, you’ll eat healthy foods and so will your family.

I have a huge weakness for salt and pepper kettle potato chips. I know if they come home, it’s all over. My husband teases me that once in awhile won’t hurt me. Perhaps, that’s true. But do I need them ?

Seriously, once that bag is open…. I’m like an addict.

So yeah, think about what you buy and the impact it will have on you at home. Get serious with what you buy and consider the value of it for you and your family.

Eating well is your first line of defense to losing weight successfully and you will see the best results when you shape up your nutrition. Not only that, but your overall health will benefit too.

Another thing I found helpful was only setting 5 lb. goals for myself at a time. I turned it into a game… I can do anything if I can make it a game or make it playful. So I would just tell myself… “ok, just focus on moving from the “0” to the “5”…. and I moved along in those 5 lb. increments till it really started to add up.

Focusing on 5 lbs. at a time was totally manageable. I could handle that. It takes that huge daunting goal and makes it easier to achieve.

Try it…. It builds your confidence that you can accomplish what you set out to do.

As you bring your nutrition in line, it will be important for you to consider what exercises you can do to support your weight loss goals.

Keep in mind, our bodies need movement for wellness, not just to help with weight loss. Purposeful exercise also helps us mentally, emotionally and spiritually, in addition to physically.

Decide what you can do. What works for you. I will encourage you to look at a variety of activities, first, to prevent boredom. Second, a variety of activities can work all muscle groups overall shaping and building your body to be more defined and strong.  I honestly think I’ve stayed with working out because I found things I could be passionate about and because I had different activities it allowed me to mix things up when I wanted to.

If you are self motivated you might find working out at home fits your needs. I love not having to go somewhere to workout… my time is important so to just go for a run, pedal off some miles, or out to my building for strength days is a huge bonus to me.

However, you might need the motivation of being in a gym setting, or having a workout partner ( iron sharpens iron kinda thing 😉 Perhaps a personal trainer might be what gets you on track.

Know your needs and what will help you be most successful to stick with it.

In summary….

Log your food/drink intake for a week or two until you have a good idea of your food patterns (the how, what, and when of your eating )

Make healthy food choices that you keep in your kitchen.

Set 5 lb. goals at a time.

Select a physical activity that you can be passionate about and look forward to doing.

Remember, slow and steady will reap long term lifestyle changes =)

D