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).