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!

Exercise Adjustments

Exercise is a key component to successful weight loss and optimal well-being. The first day of a new exercise plan is often fairly easy, because you are motivated and your adrenaline keeps you going longer than you thought you might be able to go. The second day is usually more difficult, because you may experience some muscle soreness as a result of the first day's workout. But you can usually stay motivated to accomplish that second workout. The third day tends to be even more challenging, with more muscle soreness, but do your best to get through that third day, and then give yourself a day of rest. That's right. It's OK to take a day or two off from exercise, especially when you are just getting started. Listen to your body, and take a day or two off when needed. Just get back on track again, so that you can achieve your weight loss and health goals!

Write an affirmation right now:
I listen to my body's need for rest, while staying committed to my exercise plan. My next planned workout is (exercise type and duration) at (time) on (date).

Diet Adjustments

Despite a well-designed meal plan, there may be times to adjust what, when or how much you eat. Here's how to do it without blowing your diet. The key is to listen to your body's hunger and fullness signals very carefully. Sometimes hunger may actually be thirst, so when you find yourself "hungry" in between planned meals, try a no-calorie beverage, and see if that helps. However, your body may be telling you to adjust your food intake, adding more to your meals so that they last longer. Carbohydrate is digested to quickest, protein next, and then fat. Fat in a meal slows the entire digestive process down, so adding a few grams more of healthy fat to your meal can often keep you satisfied for a longer time. Don't be afraid of fat! Healthy fats like olive oil, or foods with healthy fats like avocados, eggs, nuts and salmon can be good additions to your diet. Experiment with different combinations of foods on your meal plan, and find those which give you the most energy and staying power. Also, find your "ideal snack" -- something that has about 100-200 calories that you can have in between planned meals, so that you aren't ravenous at the next meal time. The extra calories as a snack will be worth it, to prevent a binge that could be double or triple that amount. No meal plan is perfect -- commit to making adjustments to your diet so that it works best for you.

Write an affirmation right now:
I listen to my body's hunger and fullness signals to make adjustments to my diet. Based on my body's feedback, the adjustment I intend to make today is (list).

Your Weight Is More Than A Number

How often to weigh in, and what to do if the number goes up!

Thin Begins Within

Today while I was walking, I felt like I was already 111 pounds!

Why Do You Intend To Lose Weight?

The WHY behind your weight loss goal is the most important aspect of the goal! When you are crystal clear about the WHY, then you can stay motivated to achieve your goal, even if things get tough. Your WHY must be infused with EMOTION, something positive that pulls you forward. Your WHY must be an OUTCOME that is important to you, something that you desire more than anything. Your WHY must be essential to some STATE of your being. For exmple, I am PASSIONATE about achieving my weight loss goal, because BEING MY IDEAL WEIGHT is essential to my HEALTH AND WELL-BEING.

Write an affirmation right now:
I am (emotion) about achieving my weight loss goal, because (outcome) is essential to my (state).

Weight Loss New Year's Resolution

It's that time of year again... What are your New Year's Resolutions? Would you like to lose weight this year? Be specific! Would you like to lose weight, or lose weight and keep it off??? How much weight would you like to lose -- 10 pounds, 20 pounds, 50 pounds or more? Be clear! Would you like to lose weight, or do you intend to lose weight??? When do you intend to achieve your weight loss goal, and how? Do you have an action plan? Many say that diets don't work. But they do work -- until you stop the diet! So, be sure that your action plan achieves the weight loss you intend, and that you can maintain your action plan for long-term success!

Write an affirmation right now:
I intend to lose at least (#) pounds on or before (date), and I easily achieve this goal by (action plan).