Archive for motivation
Mary Ann takes on the “Peeps”
Posted by: | CommentsHAPPY EASTER EVERYONE!
- Happy Easter to all our “peeps”!
Ok, I’m a bit late; you’ll have to forgive me as I have had computer issues and had to solve them by getting a new laptop. So now I’m better, faster and poorer!
The good news is that even after indulging in a bit more Easter candy than I should have, I got back on track and have at least maintained my weight at 159 pounds. Instead of chastising myself for knowingly buying and eating my favorite Easter treats, I hung my head in shame for a short period of time and “put my big girl panties on” and dealt with it. (That’s one of my favorite sayings!) I hope all of you fellow dieters had a good Easter and did the same; either stuck with your plan or recognized the indulgence and moved forward.
Since my visit to Virginia, I have been a tad wishy-washy with food journaling,exercising and sticking to my plan. I am in between counselors and have lost some discipline. Luckily, I had 2 chapters to review from the Weight Loss University and the newsletter from the Center with expert advice on preparing for events.
Once again this is just what I needed! The chapter on “Behavior Modification: Stress/Self-Talk and Goal Review” put me back on track. I am at a point where I have lost just enough weight to be noticeable, and it is too easy to cut myself a little slack in food choices. So, I took to heart the positive self-talk and gave myself some “tough love”! That’s kind of like hugging and slapping yourself at the same time. In other words, I have gotten this far (down 15 pounds), and I don’t want to stop now. I am almost halfway to my goal weight, time to pick up the pace and get back on track and reaffirm my goals. I can’t say enough about how helpful the tools and information have been for this old dog to learn some lifetime lifestyle changes!
By the way, how was the grand opening celebration? I am sure those of you who attended were glorious in celebrating your successes with Dr. Clark and his great staff. I can’t waitto see pictures so I can enjoy it from afar!
Think spring, think thin and I hope to God this rain stops soon and the sun shines!
Mary Ann vs. the Ides of March
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Skies are gloomy, but Mary Ann reviews her goals.
The Ides of March are upon us! Ohio has been dreary and rainy and my moods have been the same. I have not been able to exercise due to knee pain and swelling. A trip to the orthopedist and an MRI next week hopefully will give me some good news or at least a recovery plan.
I also have made some poor food choices in the past week; pizza, pie and ice cream for our son’s birthday equaled 2 lbs of weight gain, add a week of horrendous work hours, drug rep lunch and overtime…if I let it, I could really get depressed and fall back in to old habits.
This is where the change occurs. Before I joined CFWLS, this would be enough for me to give up and start looking for a new diet plan after indulging myself. I remembered Claire’s words to me: positive self talk, pick up the challenge at the next meal. So I recognized these as temporary set backs; it is what it is, now get back on track! I reviewed my goals, broke down my weight loss weekly to reach my goal weight of 140 lbs. in 6 months. It is a pound of weight loss per week. This is doable!
Now some exciting news! We are planning a vacation. The end of March will find us in Virginia. I am looking forward to seeing my sister Karol and her family, visit the new weight loss center, get some exercise in, and meet the wonderful support staff in person, especially “Grandma Claire”!
I always perform best under pressure, 3 weeks to get back on track, drop a few pounds and be successful!
See you soon! Can I order some sun while we are there? I need light therapy!
Happy Valentine’s Day!
Posted by: | CommentsYes, it’s a little late but wanted to say it just the same.
Call me Irresistible!
I must admit, my saboteur, Mark (husband) just had to celebrate the day with chocolate! He said “it’s tradition, one piece won’t hurt, and you can exercise extra today)! I could have passed up anything except Godiva white chocolate! Thanks babe?! So yes, I treated myself to 2 pieces, one in the morning and one that night and he ate all the rest. My indulgence cost me 105 calories, 1 gm protein and 11 carbs. I won’t beat myself up about it, just recognized it and moved on. Hope all of you had a loving and happy day.
I can’t believe it’s been 4 weeks already. Had a phone consult with Claire and now we will move to every 2 weeks. I must say, I will have a lot saved up in 2 weeks to discuss, but she is always available by e-mail and phone, so I am comforted.
I have gotten in to a routine now with food choices and exercise. This is a good thing, as I have lost 8 lbs. in the past month. Yea me! But, (there’s always a but isn’t there?) routine for me leads to boredom and with boredom comes diverting back to old habits. Remember that wiggle room I mentioned before? I’ll wiggle those 8 lbs. right back on!
So I tapped into Claire’s wealth of knowledge. This week we discussed emergency food choices that are safer than my grazing habits. For one, I have not been eating fruit and I miss it. Claire reminded me of the fatsecret.com site to look up fruit choices and to have a protein with fruit in order to prevent those carbs from being stored as fat. (Claire, did I get that right?). For example, have peanut butter with apple slices. She also told me to focus on high protein snacks to increase satiety, like almonds, peanuts, pecans, etc. So I followed her suggestions and made baggies ahead of time with snacks that are measured so I don’t go hog wild! I made the trail mix recipe and it is very yummy and satisfying.
My other questions regarded exercise. I was wondering if I was doing the right kind of exercise, the right frequency and duration. I want the biggest bang for my buck! Claire to the rescue with another pneumonic: The FIT principle. Frequency, number of days; Intensity, how long; and Time, duration of workout. Her sage advice was to change one principle at a time.
Unfortunately this advice came too late! I increased the frequency and intensity of my workouts at once and hurt my knee. Now I gimp through a workout and it makes me mad and frustrated. So I will see an orthopedist and modify my exercises. I don’t want to slide back. I WILL REACH MY GOAL!
PS, I love your support and comments Ken, I hope to meet you someday! Mary Ann
Try “Losing It Hampton Roads”!
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This week most of our “Loser’s” lost. While some are gung-ho, and others are successful, some are really struggling. Weight loss is not easy, and takes work. But it is easier with the support of Dr. Clark and his staff. Please join our campaign, Losing it Hampton Roads, for support and GREAT information about YOUR weight loss journey. Take YOUR first step today!
Karol’s Update:
Well – I have lost another 2.5 pounds for a total of 5 pounds! You gotta love Dr. Clark’s Enhanced Jump Start Diet! This rapid weight loss over the past 1.5 weeks is great and motivating. I am 1/3 of the way toward my 15 pound weight loss goal and I will do it. After I have completed the Enhanced Jump Start Diet (and lost the 8-10 pounds I intended to), I will follow the Weight Management University instruction to reach my goal and make my poor habits (I drink too much Diet Coke, I don’t exercise regularly, I eat well and then binge on poor choices…and then feel terrible afterwards) into opportunities for success (cutting back or eliminating my Diet Coke intake, finding an exercise plan I can live with long-term and committing to a satisfying meal plan of at least 100 grams of protein a day and <50 grams of carbs/day that I enjoy without feeling deprived).
Did you catch the Webinar last night? If you are a member of the free program Losing It Hampton Roads you likely did or will receive the link today to see it as soon as you can fit it into your busy schedule – do it soon though – you will be glad you did (it is the cornerstone – Things to do Right Now to Lose Weight). If you haven’t joined this awesome free program, do it now at www.LosingItHamptonRoads.com – all the information is free and the 30 minute webinars with Dr. Clark are well worth your time.
Dawn’s Story:
I seem to be working that same zigzag pattern (down .4) – more down than up but still not the slide I was hoping would happen. Yes, I know what to do but I am not sure my why is working for me! I am going to start again today by re-examining my goals and motivation. If my reason for wanting this isn’t enough – I need to find a more important focus! Back to the “Getting Started” chapter & homework.
Cat’s News:
I’m down 1.5 lbs. this week. This has been a slow process, however, I’ve truly been trying to make this a lifestyle change, and not necessarily a “diet”. My “mind-set” has been meeting my goal over a six month period. This way hopefully my behavior will become “natural”. I’m doing this by using quite a few of the CFWLS products. My favorite being a chocolate “anytime” shake, with 1 ½ scoop of “lean & complete” for breakfast, and also at lunch, in between, I snack on almonds, and sometimes string cheese. In the evening, Jeff and I for the most part have healthy dinners to include grilled meat, along with a yummy salad. So far, I am down 4.3 lbs. since my original weigh-in in November!
Dani’s Insight:
I am doing terrible, up 2 pounds. When searching for an excuse, I have changed blood pressure medications and stopped the HCTZ. But still, I am giving minimal effort????? I hate myself for this, I know only I can make these changes – stop whining Dani!!
Self-Discovery and Self-Acceptance
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Painful emotions can prevent us from being successful with our weight loss attempts. Understanding those emotions and working through them can transform our lives in many ways but we have to be willing to learn and improve ourselves. A gentleman called Jim Rohn stated, “I used to say, ‘I sure hope things will change’. Then I learned that the only way things are going to change for me is when I change”. We should all think of ourselves as a work in progress. If whatever you are doing isn’t working for you then you must be flexible enough to change your plan of action.
Christopher Westera has written a wonderful article called “The Eight Emotional Transformation Recipe”. He suggests that by following his 8 steps you will have greater clarity and an increase in consciousness that will help you to let go of painful emotions and give you the spirit of openness and acceptance:
- Accept full responsibility for the emotion even if you don’t fully believe it right now you need to tell yourself, “I create my reality, and I am creating this emotion right now”.
- Name the emotion by positively identifying feelings such as disappointment, shame, anxiety etc. This will increase your awareness, clarity and consciousness.
- Let go of the story – The story is whatever is outside yourself that caused the emotion.
- Bless the emotion by accepting it as a necessary learning step in order to move on to the next step.
- Feel the emotion physically in your body without judging or resistance. Christopher Westera states that what you resist persists and that you need to become a kind of observer of your own processes.
- Ask for clarity - In order to grow you need to ask yourself, “What do I need to learn from this emotion” and “What effective belief do I own that created this emotion?”
- Identify the belief – At the root of nearly every painful emotion there is an ineffective belief. For example, you may believe that you must make everyone happy, or that you can’t be loved if you are not perfect or you believe that you are simply not worth it.
- Replace the belief – Replace the belief with a more effective belief by telling yourself that you choose to reject the ineffective belief and that you are replacing it with an empowering belief.
By following theses 8 steps, changes will occur that will lead you to self-acceptance and in turn greater success in your weight loss efforts.
George Eliot has a wonderful quote that states, “It is never too late to be what you might have been”.
How to Set Weight Loss Goals
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Setting realistic goals – including weight, exercise, food and psychological goals – before you begin a weight loss plan is essential to a successful program.
Step1
Begin by setting some small daily goals. Your weight goal might be to lose 1 pound per week. If you hardly exercised in the past, you might want to walk around your neighborhood for 20 minutes every day. (If you like, split it into a 10-minute walk in the morning and another in the evening.) Your nutritional goal may be to reduce your fat intake. Your psychological goal may be to write in a journal every day.
Step2
Establish intermediate goals that are a little more ambitious than your original goals. For instance, two weeks after you begin to meet your daily 20-minute walk goal, extend your goal to a daily 1-hour walk; start eating smaller portions at every meal; and seek counseling for any self-esteem issues you might have.
Step3
Determine big-picture goals; this includes the total amount of weight you’d like to lose by the end of your program. Make a commitment to jog or run every day to maintain your weight and health; learn how you can shop, cook and eat as nutritiously as possible; and take up an activity that you think you have a knack for – this can keep up your self-esteem.
Step4
Set time frames for your daily, intermediate and big-picture goals. As you progress from one to the next, reward yourself. Go shopping, get a facial, take a weekend trip. You deserve it!
Full Story at eHow.com
Setting Realistic Goals
Posted by: | CommentsHow many times have you set a New Year’s resolution for weight loss that falls apart within a few months? You start 
out with the best of intentions with goals that sound great at the time. Chances are your goals were unrealistic and just didn’t fit into your lifestyle. And as the saying goes, “If you keep on doing what you’ve always done, you are going to get the same results”.
Take small steps to implement your goals and ask yourself:
- Are you willing to make the changes necessary to reach your goal? If you are starting a weight loss or exercise program you need to ask yourself if you are taking on something that you can do for the rest of your life. If not, you may not be ready to make the changes needed for long-term success.
- What is it that you really want and are you willing to work towards your goals with commitment, time and persistence?
- Are your goals your own? They shouldn’t be your friends, family members, neighbors etc. It is really important to set goals that are yours alone and nobody else’s.
Goals need to be practical and not overwhelming because the only way you will achieve them is through implementation. If you want to save yourself a lot of aggravation, your goals need to be both attainable and realistic. Setting unrealistic goals is the main reason why crash diets and exercise programs fail. However, goals do need to be just challenging enough to keep you motivated and keep in mind that goals continue to change as you progress which means that you will need to readjust them as you move forward.
Once you have determined your specific goals you will feel empowered by taking small steps towards achieving them. By being specific you will be able to prioritize and stay motivated. Which goals are you the most passionate about?
Are you enthusiastic about your goals? It will be much easier to achieve your goals if their possibilities get you excited. If they don’t, you may want to re-evaluate the goals that you’ve selected.
Finally, setting a date is important as it will help prevent procrastination and give you encouragement.
How to Prevent Overeating
Posted by: | CommentsHere’s How:
your entree.Article from about.com
Strategies to Help Overcome Overeating
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Eating when we are not hungry is something I’m sure we have all experienced at one time or another. There are many reasons why we eat including covering up uncomfortable feelings, boredom, depression, anxiety, loneliness and stress. When we are under stress we tend to reach for “comfort foods” and unfortunately, those foods seem to always be high in sugar, fat and calories. When my mother and I had an argument we nearly always made up by consuming a box of chocolates between the two of us. I’m sure that most of you have stories where food has been used for reasons other than hunger. An important part of weight management is recognizing the difference between needing to eat and the desire to eat. There are skills and strategies that we can apply so that we can recognize the difference. For example……………..
- Track your eating triggers. At CMH we really stress journaling so that you can track your emotions and situations as they relate to your eating. After a while you will be able to notice when you are most vulnerable to eating for reasons other than hunger. Recognizing reasons for trigger eating is an important first step to becoming aware of unnecessary eating. For example, watching TV can become a high risk eating situation for many of us. We find ourselves eating mindlessly and end up consuming many more calories than we ever anticipated. Research shows that people who eat in front of the TV report feeling like they haven’t eaten at all.
- Learn to ask yourself a few questions when you feel the urge to eat. Ask yourself if you are really physically hungry. Will the food you are about to eat, nourish your body? How will you feel once you have eaten it? By asking yourself these questions you are better able to control your behavior. If I am craving a certain food before I go to bed, I promise myself that I can have that food for breakfast the next morning. Chances are I won’t feel like it the next day.
- What you eat is also important. Most of you have heard the expression, “You are what you eat”, so eat well to promote both mental and physical health. Good food choices can affect a brain chemical called serotonin and it is the serotonin that influences our mood.
- We need to be aware of high risk situations and have a plan for dealing with them. Parties, celebrations and stressful work conditions can all lead to eating when you are not hungry.
- Finally, try to find some alternative behaviors to eating such as taking a walk, washing the car, taking a bubble bath and how many of you can eat whilst painting your nails? Find something that works for you and takes your mind off food.
Successful Journaling
Posted by: | CommentsWorking toward weight loss is a conscious lifestyle decision; therefore the steps we take to lose weight must be carried out on a day-to-day basis. Unfortunately, incorporating these weight loss measures into our daily lives is not always easy. We count calories to maintain a healthy diet, but the numbers and facts can get mixed up with all of the other information we process throughout the day. It’s also easy to forget the next step you would like to take in your fitness schedule (for example, you may be gradually increasing the weight you lift when exercising). On top of these issues, it can be difficult to notice the progress you are making over the course of time. These are some of the reasons why keeping a weight loss journal is so important.
Your weight loss journal can be kept the same way as any journal—you can use a diary, a notebook or even a blog. One approach you can take is to plan your meals and fitness activities throughout the week and keep track of them as the days move forward. It is also helpful to include information related to your progress including how many pounds and inches you have lost. If you feel comfortable enough, include photographs of yourself as your weight loss continues. As time goes by, your journal can help you notice trends in your weight loss, which choices help you and which choices cause you to backtrack.
Your journal does not have to be merely a collection of facts, however. The path toward a healthier weight can affect us emotionally in positive and negative ways. Feel free to write about the goals you hope to reach through diet and exercise, how it feels to reach those goals and how it feels when you fall short. Journaling has been shown to relieve stress and will help you release some of the negativity you may experience.
For both practical and emotional reasons, journaling can be a valuable routine to adopt while working to lose weight. Keep in mind that you can write whatever you want as long as it is helps you along on your journey and keeps you accountable to your goals.
Get on the right track and let us help you with your weight loss goals. Contact us today!
