Tag Archives: successful weight loss

head

5 Steps to a healthy you – starts in your head

Making lasting lifestyle changes really does start in the head.  A house isn’t built with random placement of studs.  It takes a good foundation, a well thought-out design and careful construction.  Similarly, building a healthier you takes planning and good groundwork so that you will succeed.  If you follow these 5 steps, you will have a good foundation for building an awesome path to great health!

1. First you have to know what you really want.

What’s bothering you now about your current self and what do you need to change?  Most of my clients tell me initially they just want to lose weight.  I try to get beyond that.  With a little more probing I hear things like:  wanting to be able to look in the mirror with pride, being able to move more easily, gaining more confidence or having more energy.  Our emotions drive our behavior.  The more you connect with the emotions around making lifestyle changes, the more you will be able to resist the pull from old unhealthy habits.

2. Have a plan for obstacles

If your mornings are rushed, plan to make your breakfast and even lunch the night before.  If driving by a certain fast food place is a trigger, then take another route.  If seeing candy, chips, donuts or other junk food is a temptation, then find a way to get your work and home environment to support you.  If you know watching TV leads to snacking, then watch less TV and maybe go to bed earlier.  Do you come home famished in the afternoon?  Keep a snack size almonds in your car.  If you know a vacation or business travel is coming up, search on-line for restaurants that serve healthier preparations or buy healthy snacks like fruit and nuts once you arrive so you don’t go overboard when you eat out.  Know your patterns and triggers and make a plan.

3. Start small

Most people are overambitious by doing too many changes at once.  It can be overwhelming, lead to feelings of deprivation, negative self talk and failure.  The key is to make small enough changes so that you can feel confident you can follow through.  New to exercise?  Start by doing a little bit every day.  For new routines to become habit, it is better to find something small to do daily in order for them to become better embedded in your routine.  The American Heart Association (AHA) recommends doing 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise weekly.  Doing as little as 10-11 minutes of vigorous exercise daily will not only boost your cardiovascular health and ramp up your metabolism, but won’t stress your schedule.  Examples of vigorous activity include: walking up a steep hill, biking at 10 mph, race walking or jogging, or even jumping rope.  I can remember my dad for years used to do 500 jump ropes most days of the week and would even bring his rope with him when he traveled.  The 7 minute workout app is also a great way to get vigorous exercise.  You can find many others on Pinterest.  Why not find a nice hill in your neighborhood and go up and down that a few times?

4. Link your lifestyle changes to your regular routine

Link you bedtime to your morning routine.  Get to bed earlier to allow for the earlier alarm.  Switching to a healthier breakfast?  Save time by letting your oatmeal cook while you’re in the shower.   While you are cutting up veggies for dinner, make extra for lunch the next day.  Trying to break the habit of hitting the vending machine in the afternoon?  Ask your coworker to go for a walk with you instead.  Trying to drink more water?  Put reminders in your cell phone and keep extra water in your car and at your desk.  While you are getting ready for bed, take your exercise clothes out for the morning.

5. Pay attention to what you notice

This is what is meant by mindfulness.  The scale is not going to change overnight.   But you will notice other positive changes beginning immediately.  The first day you eat a healthy breakfast and lunch and cut out the junk, you will have more energy.  That lull in the afternoon will disappear and you won’t need a pick-me-up.  After a few days, you will notice you have less bloating, you’ll think more clearly and you will feel better.  After a week you will notice your clothes will start to become looser.  You will sleep better and wake up rested. Your conversations will be more positive.  Your relationships will take a different direction.  You will see yourself with kinder eyes and you will start to feel more confident.  You will notice that your new ways of living will become more comfortable and require less convincing and more just doing.  You won’t even have to get on the scale to notice all the payback for your decision to get healthy – you will know you are heading in the right direction!

Success in forming new healthy habits is mostly in the attitude, the planning, the setting of realistic expectations and the awareness.  It takes about 3 weeks for lifestyle changes to seem more natural and about 3 months for them to become routine.  If you know what you want and you make a good plan, you will get what you want in the end – a better feeling and better looking you!

Barbara writes a biweekly blog to help inform and empower people to live healthy lives.  Please “share” her articles and “like” her facebook page to help spread the word

Logistics Of Losing Weight

Bar Harbor Penobscot Trail

A good health coach will help you find the “cairns” to lasting weight loss

Everyone has a different pattern and flow of filling their stomachs.  There are many aspects that go into the act of eating, and understanding these individualized aspects are essential for unraveling the dynamics of losing weight.  I call it the “logistics of losing weight”.

By definition logistics is the management of flow of things between the point of origin and the point of consumption in order to meet requirements of customers and corporations.  I take the liberty of substituting certain words of this term to get to my logistics of losing weight.

My definition of “logistics of losing weight” is the management of flow of things between an individual’s original weight to future goal weight in order to meet requirements of their physical and emotional well-being.  The more the client understands the flow of things, like eating patterns and variables impacting food choices, the more success the client will have at losing weight and keeping it off.

Factors In the Logistics of Losing Weight

There are many factors that impact the “logistics of losing weight” but they can be lumped into two categories:  the nutritive and emotional value of eating.  Losing weight is not just about eating less.  It’s a tug-of-war between fueling the body and satisfying the mouth in order to successfully keep the weight off.  And through it all, it means wanting it badly enough to forego immediate temptation in order to have long-term payback.

Nutritive Value of Eating

Nutritive value is the umbrella term for knowing how to plan, shop and prepare a healthy meal.  It means understanding the relationship between carbs, protein and fat and why they are each important.  It means knowing how to make substitutions that will still please your mouth, yet not compromise the end goal of weight loss.  It’s about finding the right foods that will keep you full.  It’s about knowing why eating whole, real food with simple ingredients is better than eating calorie free foods with lots of chemicals.  It’s about the journey in learning all these things over time, not overnight.

Emotional Value of Eating

Emotions play a big role in food choices.  Eating is a way people connect with one another and it often comes with expectations.  Addressing the emotional components of eating is essential for lasting weight loss.  This means being open to new recipes, putting time into planning and preparing meals and finding coping strategies to deal with temptation.   It also means exploring feelings of hunger and understanding what is real hunger, and what is mouth hunger and what is behind each type of hunger at different times.  It’s about continuously observing actions and patterns in order to gain “will-power” so you will get through temptation.  It also means becoming self-aware without judgement because this process is a journey and no one gets it right immediately.

A Good Health Coach

There is nothing like a good health coach to help you lose weight.  An impartial, supportive and knowledgeable coach will get you to your goal.  A good health coach will address both the nutritional and emotional components of eating by navigating you through your logistics of losing weight and keeping it off.

Barbara does personal health coaching in person or through Skype and can be reached at barbarahgroth@gmail.com.  Like her Facebook page at https://www.facebook.com/AHealthyWeighTodayLLC/

 

It’s the Small Health Changes That Make a Big Difference! (May 8, 2013)

small changesI remember a conversation I had with a client a while ago who was morbidly obese and required a rolator walker to get around.  She came to a weight management program of mine with trepidation on her face.  “I have so much to lose, is it even worth it?”  I said to her that this program is not about a diet; it is about making small changes and exploring our food choices in a very nurturing environment.  It’s not about the big goal that is way out there, rather it is about enjoying the health changes and new experiences along the way.

The following week she returned elated and surprised when she stepped on the scale to see that she had lost over 6 pounds.  But what really surprised her was that her knees were not hurting her as much over the week and that this was accomplished by just decreasing her food portions.  “I didn’t even write down what I had eaten because I wasn’t ready to and yet I still lost all this weight!” she said with a surprised smile.

Sometimes we can’t see the forest for the trees.  When we step back and observe what we notice along the way, these small changes are reinforced.   Learning to eat in a way that not only improves inflammation in the body, but also leads to weight loss is a win-win solution.  You must enjoy the view between the trees before you get to the end of the forest!