Rest and Weight Loss

An important part of making progress is actually taking time off! The body needs time to regenerate itself into its new, leaner form. During exercise, muscle fibers are fatigued and need to be rebuilt. The body engages in rebuilding all of its cells during times of rest, especially sleep. Don't be surprised if you feel more tired and need more sleep recently after starting a new weight loss and exercise plan. Your body's craving for rest is healthy! Trust your intuition and give your body the rest it needs. You don't have to exercise to burn fat! The body is always burning fat, even during sleep. Of course, exercise increases the amount of fat the body burns, so it is a helpful part of any weight loss plan. But don't feel guilty if you take a day or two off from exercise. Rest and rebuild your body!

Write an affirmation right now:
I am in tune with my body's need for rest. When I rest, my body is regenerating itself into its new, leaner form!

Dealing With Weight Gain

No weight loss plan can possibly result in a steady weight loss every single day. There will be days when the number on the scale may jump up one, two, three or more pounds. If this happens, it is important to realize that this weight gain is not fat gain! In order to gain a pound of fat, you would have to consume an excess of 3600 calories beyond your body's daily needs. Sudden weight gain is related to the body's retention of fluid, which can occur for many reasons, such as a larger than usual intake of salty foods. This weight gain is temporary! Don't be discouraged by sudden jumps up in weight. Remember to observe overall weight trends for an entire week. Stay on your healthy path of weight loss, and the results will follow!

Write an affirmation right now:
Any weight gain is temporary. My body is steadily losing weight.

Healthy Weight Loss Habits

Reflect upon the factors that led to weight gain you have experienced in the past. Overeating? Binge eating? High-calorie food intake? Slow metabolism? Not enough exercise? These are just a few habits that can create weight gain over time. Once you are aware of what caused your weight gain, then you can create healthy weight loss habits in their place. Think of small changes that you can make to create a new, healthy habit. For example, if you have not been getting enough exercise, then park farther away when doing errands, take the stairs instead of the elevator, and do more household chores to increase your activity level. Then, you can build on this by starting an easy exercise program. The key is to make small changes that lead to lifelong healthy weight loss habits!

Write an affirmation right now:
I now release the old, unhealthy habits that led to my weight gain. I am creating new, healthy weight loss habits, beginning with my first step: (list).

Look 10 Pounds Thinner!

Forget about weight-loss gimicks that promise to make you 10 pounds thinner... instantly. Those quick-fixes can be dangerous, and do not work on a long-term basis. But you can look 10 pounds thinner by changing the way you dress! Most people who are overweight tend to wear clothes which are oversized and loose-fitting. These styles are not flattering for any body type! To create a slimmer look, wear solid colors on top and bottom to elongate the torso, wear belts to trim the waistline, and use bright colors to accent your best features. Go through your closet today, and find at least five outfits that make you look your slimmest and best.

Write an affirmation right now:
I choose outfits which are (style), so that I look my slimmest and best.

Weight Loss Demons

Your weight-loss program is going great! You are making lifestyle changes in your diet and exercise habits, and you already see great results! Or... maybe not enough. You are tempted to go on a more restrictive weight-loss plan to see the immediate results you desire. Or... maybe too much. You are tempted to "cheat" on your weight-loss plan because "you deserve it." These are the two "Weight Loss Demons" -- RESTRICT and INDULGE. Be aware of their presence in your mind, and learn how to "talk back" to these "demons," so you can stay on a healthy path.

Write an affirmation right now:
There is a "weight loss demon" trying to sabotage my efforts, saying: (restrict/indulge message). I deny this message. It has no power over me. I say instead: (affirmation)!

Weekly Weight Loss Review

Was there an overall weight loss during the past week? What is working, and what needs to be changed? What are new intentions for the upcoming week?

Beyond The Number On The Bathroom Scale

What is the best way to measure progress? When the goal is weight loss, of course the number on the bathroom scale is the obvious choice. But is your intention to lose weight, or to lose weight and keep it off? If it is the latter, than it's important to evaluate your success beyond the number on the bathroom scale. What were the unhelpful habits that led to your weight gain? What new, healthy habits have you been practicing? How has your lifestyle changed? What improvements do you notice? For example, more restful sleep, less indigestion, greater energy, fewer cravings, enhanced mental clarity, decreased mood swings? Record all of the ways that you are making progress -- beyond the number on the bathroom scale!

Write an affirmation right now:
I am grateful for (improvements), and I know more positive results are on the way!