Goal Setting~Rewards

Once you decide you want to lose weight, get in shape, or just make a healthy lifestyle change there are a few things you should do.  First think about what you want to achieve. Have a specific goal and come up with a plan to accomplish your goal.  If you have a lot of weight to lose don't set your goal low. For example if you have 100 pounds to lose, I know that can be overwhelming.  Still make that your ultimate goal, but set mini goals along the way! Reward yourself for each mini goal you reach.

Your mini goals should be realistic.  Remember a healthy weight loss is 1-2 pounds per week. The first couple weeks you usually have a larger loss because you are getting rid of water weight. The more weight you have to lose, the bigger your weekly losses will be as well.  Don't only use the scale as a way to measure your success.  Get measured monthly to see the inches you are losing. Go by how your clothes fit.  As you start to workout and build muscle there can be times the scale doesn't budge, but you could be down a clothing size!  Do not be scared of muscle. The more muscle you have, the higher your metabolism, and the more fat you will burn. Remember: Fat is what we want to get rid of!

When you think about the rewards you give yourself, be sure they are not food related.  A reward for losing your first 10 pounds should not be something that can hinder your results for that week!  Some examples of rewards:
-Get a new haircut or color.
-Get your nails done.
-Get a facial.
-Get a massage. (Don't have the money for that? Have your spouse do it, or look into schools in your area: the students need practice hours!)
-Take a long, relaxing bath.
-Read a book.
-Buy a new outfit (you are probably a new size now!)

Those are just some ideas on rewards, you can come up with your own also.  The point is you are working hard to get to your goal, and you deserve to do something for yourself.

~Misty S.

Self Talk

"Are you gaining weight?", "Should you be eating that?", "When are you due?" (and you're not pregnant), and the list goes on. Is it just me or do you find it totally rude for people to find the need to say these things to you? Okay, the pregnancy question is probably a genuine question.  Whether it is your spouse, family member, coworker or even friend, what gave anyone the right to point out your weight gain, or take up the responsibility of being the "food police"? It may be coming from a good place, but it really is not helpful.  I would love to say what a lot of other articles or blogs would say: just tell them how that makes you feel.  And you can do that, especially if it happens to be your spouse or a good friend.  Unfortunately, from experience, that probably won't make much of a difference.

What can you do? Stop doing it to yourself! We are our own biggest critic and enemy.  How many times do you look in the mirror and tell yourself that you are fat, or focus on what you want to change? How many times do you tell yourself you can't lose weight, you are a failure? It may not be in those exact words, but we need to stop beating ourselves up!  Think about some of the things you say to yourself. Would you ever say those hurtful, mean things to someone else? Chances are no. Don't do it to yourself!

From this day forward start being positive and nice to yourself!  We all say I want to lose weight, or I need to lose weight. I want you to change that to I WILL Lose weight. I am GOING to lose weight.  You may not believe it at first, but if you keep thinking like that, you will  believe it. When you believe it, you will do it!  Don't just think it in your head. Say it out loud. Get in front of the mirror, look yourself in the eyes and tell yourself everyday. Say it with conviction. Tell yourself you are a success. Tell yourself you deserve it, you are worth it. Tell yourself "I love you".

                                                        Photo from Bing Images: hungertorecover.com

Of course you will need to start eating right, and exercising if you aren't doing that already.  But start with your mind, and your self worth. Be your own biggest cheerleader and feel good about yourself.  It will definitely help you deal with others that can easily bring you down. But most importantly it will help you help yourself.

~Misty S.

Believe

When we want to lose weight the first thing we always think of is "diet".  I don't believe in fad diets and quick, easy fixes.  You really need to commit to making a lifestyle change, and sticking to it.  When I use the term diet, I am referring to anything you put in your body.  You could eat Big Macs everyday, and that is your diet.  The best advice I can offer is making small changes that you will be able to stick to.  You don't have to be "perfect".  In fact, if you don't splurge every so often you are actually setting yourself up for failure.  The worst thing we tend to do is starve ourselves and not get enough calories.  We will start an unrealistic exercise program that we dread doing, and end up not sticking to. We doubt ourselves, or don't really believe that yes we CAN do this. We punish ourselves for set backs and feel like we failed, so we give up: and if we did lose any weight, we gain that back and usually more.

I want to help you change, and change how you think.  I want you to realize you can do this. You are worth it. You do deserve it.  The first step is knowing what you want, and setting goals for yourself. I also want you to believe in yourself, and know that you can achieve what you set your mind to. All any of us really need, is some support, guidance, and belief in ourselves.  My next few blogs will offer my advice, thoughts, and motivation. 

~Misty S.

                                                                                       Photo from Bing Images: pinterest.com