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“If you are struggling, please read this” Part 2
Since part 1 was so successful, here is the follow up. Hope you like it as much as the first post and I hope more than anything you find encouragement and determination from reading it as I did. I hoped to create something that will help you in your weight loss journey.
Motivational tips for weight loss:
1. Read something inspiring. A book, a poem, a quote, or perhaps another posting.
2. Start a walking group at work.
3. Start a interest that requires physical fitness.
4. Take the stairs instead of the elevator. Don’t use your remote to change the TV.
5. Use an exercise video. If exercising in public is uncomfortable for you. There are many videos on kick boxing, yoga, pilates and aerobics.
6. Listen to music while you work out.
7. Read up on the benefits of exercise.
8. Find a nice park to walk or run at.
9. Create a list of reasons why you want to lose weight and read it regularly.
10. Set small and realistic goals that you can achieve.
11. Read while you exercise. Preferably a health book or magazine.
12. Remember, fail to plan then plan to fail.
13. List your obstacles and design a plan to overcome them.
14. Don’t do anything you don’t like. If you don’t like to run or do sit-ups, then don’t.
15. Take your kids or dog for a walk.
16. Use intervals. Break up your exercise to do half in the morning, half in evening.
17. Surround yourself with positive people.
18. Make you’re family and friends aware of your goals and way of life.
19. Use positive mental imagery. Picture yourself fit and healthy.
20. One step at a time. Think of every rep, step, workout being one step closer to goal.
21. Challenge yourself. Move out of your comfort zone.
22. Be accountable. Hold yourself accountable for your choices and decisions.
23. Compete with a friend.
Why exercise in the morning:
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day - that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset."
5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that. Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen. Why? Because it "knows" you do the same thing just about everyday. You benefit from that in several ways..
a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken. b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up. c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves - to take care of their body, mind, and soul. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you're sleeping.
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!
10. You'll feel GREAT! DO IT!
Learn to love yourself at where you are right now:
Learn to love yourself for who you are, not who you wish to be. Acknowledge that you need to improve your health or weight but believe that you will do what you can to be the best you can possibly be. The constant pressure and stress of trying to turn yourself into someone you physically cannot be will stop and it'll be an enormous weight off the shoulders, you'll be surprised at how good it will make you feel and how this can help drive your motivation to make realistic improvements. When we understand and appreciate our bodies, we are able to work with them, not against them!
Many of us have a tendency to look at our bad points, however once you start to accept yourself it will be easier to focus on the positive side more. To make it easier try writing a list of all the good things in what you've done or what you like about your physical self. Practice running these positives through your mind regularly, it may take time but its surprising what you can believe if it is said enough times - remember the past belief that you could look like the models if you obtain the right diet!
· if you don't reach a goal when you want, just focus on the fact that you will get there in time
· remember how far you've got not how far you need to go
· if you miss a workout one day don't worry just go back with more determination to improve
· remind yourself that a worthwhile pay-off lies ahead in an improved you
· remember the exercise is improving your health and fitness and will help increase longevity
· remember exercise has many psychological benefits including renewed confidence and self esteem
· any type of action always drives motivation
Set realistic goals for yourself:
Setting goals has the advantage of focusing on what you intend to achieve. A goal acts as a form of mental contract with yourself and your degree of motivation will drive you to complete that contract. If the goal is too hard to achieve it can affect your success. The subconscious mind does not distinguish between big or little, it only knows success or failure. If you set a goal of four training sessions each week but only complete three then the mind sees this as a failure. For this reason you must set realistic and easily reachable goals. When you attain each goal it gives momentum to increase the level of motivation further.
Try these tips:
write down your goals
set easy goals often so you create a habit of success in the mind
set measurable goals - I will lose 1 pound each week. This gives you something to go for
tell friends and family about your goals for motivational support
make any routine fun and exciting to help maintain interest
try new challenging goals to stop your normal routine from becoming a chore
reward your success on reaching a goal
think positively, replace thoughts like "I can't" with "I can and I will"
don't set goals that are too much too soon
When thinking of your weight loss motivation & weight loss goals, remove all fears by:
You decide you're fed up and you start to do this weight loss motivation technique:
After you have added up the benefits and compare them with all the discomfort that may happen, what you have done is come to a logical conclusion that exercise and health is better than sluggishness and no weight loss motivation.
By looking at this paper it reminds you that the only thing stopping your weight loss motivation from getting started is you.
Keep this paper with you and read it daily until you feel your change becomes a habit but remember to always ask yourself this question when you feel like your procrastinating or when you need to make a logical your weight loss motivation going decision:
Do the benefits of succeeding at this task outweigh the discomfort of making this decision?
Motivational Quotes:
"The rest of the world lives to eat, while I eat to live."
"One small step at a time."
"When thoughts become action, success is attainable."
"One has to remember that every failure can be a stepping stone to something better."
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."
"Motivation is what gets you started. Habit is what keeps you going."
"If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down."
"You are what you think. You are what you go for. You are what you do!"
"Everyone makes mistakes - the only people who never fail are those who never even try."
You are going to get bad days/weeks; it happens! Just get straight back on it and limit the damage.
Top reasons to lose weight:
Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer ... the list seems almost endless. Plus, if you do get sick or need surgery, being overweight can make any treatments riskier.
Other important tips:
ü Use a salad plate instead of a dinner plate.
ü Keep a food journal. It really works wonders.
ü Follow the Chinese saying: "Eat until you are eight-tenths full."
ü Take your lunch to work.
ü Sit when you eat.
ü Use pre-bagged baby spinach everywhere: as "lettuce" in sandwiches and added to salads.
ü Spend the extra few dollars to buy vegetables that are already washed and cut up. Saves time.
ü Keep several bags of your favorite frozen vegetables on hand. Mix any combination, microwave, enjoy with your favorite dressing
ü Make exercise a nonnegotiable priority.
ü Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
ü For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
ü Eat your evening meal in the kitchen or dining room, sitting down at the table.
ü Brush your teeth right after dinner to remind you: No more food.
ü Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
Remember that:
Since part 1 was so successful, here is the follow up. Hope you like it as much as the first post and I hope more than anything you find encouragement and determination from reading it as I did. I hoped to create something that will help you in your weight loss journey.
Motivational tips for weight loss:
1. Read something inspiring. A book, a poem, a quote, or perhaps another posting.
2. Start a walking group at work.
3. Start a interest that requires physical fitness.
4. Take the stairs instead of the elevator. Don’t use your remote to change the TV.
5. Use an exercise video. If exercising in public is uncomfortable for you. There are many videos on kick boxing, yoga, pilates and aerobics.
6. Listen to music while you work out.
7. Read up on the benefits of exercise.
8. Find a nice park to walk or run at.
9. Create a list of reasons why you want to lose weight and read it regularly.
10. Set small and realistic goals that you can achieve.
11. Read while you exercise. Preferably a health book or magazine.
12. Remember, fail to plan then plan to fail.
13. List your obstacles and design a plan to overcome them.
14. Don’t do anything you don’t like. If you don’t like to run or do sit-ups, then don’t.
15. Take your kids or dog for a walk.
16. Use intervals. Break up your exercise to do half in the morning, half in evening.
17. Surround yourself with positive people.
18. Make you’re family and friends aware of your goals and way of life.
19. Use positive mental imagery. Picture yourself fit and healthy.
20. One step at a time. Think of every rep, step, workout being one step closer to goal.
21. Challenge yourself. Move out of your comfort zone.
22. Be accountable. Hold yourself accountable for your choices and decisions.
23. Compete with a friend.
Why exercise in the morning:
1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.
2. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning!
3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning.
4. Many people find that morning exercise "regulates" their appetite for the day - that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset."
5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that. Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen. Why? Because it "knows" you do the same thing just about everyday. You benefit from that in several ways..
a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken. b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up. c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves - to take care of their body, mind, and soul. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally.
7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you're sleeping.
8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!
10. You'll feel GREAT! DO IT!
Learn to love yourself at where you are right now:
Learn to love yourself for who you are, not who you wish to be. Acknowledge that you need to improve your health or weight but believe that you will do what you can to be the best you can possibly be. The constant pressure and stress of trying to turn yourself into someone you physically cannot be will stop and it'll be an enormous weight off the shoulders, you'll be surprised at how good it will make you feel and how this can help drive your motivation to make realistic improvements. When we understand and appreciate our bodies, we are able to work with them, not against them!
Many of us have a tendency to look at our bad points, however once you start to accept yourself it will be easier to focus on the positive side more. To make it easier try writing a list of all the good things in what you've done or what you like about your physical self. Practice running these positives through your mind regularly, it may take time but its surprising what you can believe if it is said enough times - remember the past belief that you could look like the models if you obtain the right diet!
· if you don't reach a goal when you want, just focus on the fact that you will get there in time
· remember how far you've got not how far you need to go
· if you miss a workout one day don't worry just go back with more determination to improve
· remind yourself that a worthwhile pay-off lies ahead in an improved you
· remember the exercise is improving your health and fitness and will help increase longevity
· remember exercise has many psychological benefits including renewed confidence and self esteem
· any type of action always drives motivation
Set realistic goals for yourself:
Setting goals has the advantage of focusing on what you intend to achieve. A goal acts as a form of mental contract with yourself and your degree of motivation will drive you to complete that contract. If the goal is too hard to achieve it can affect your success. The subconscious mind does not distinguish between big or little, it only knows success or failure. If you set a goal of four training sessions each week but only complete three then the mind sees this as a failure. For this reason you must set realistic and easily reachable goals. When you attain each goal it gives momentum to increase the level of motivation further.
Try these tips:
write down your goals
set easy goals often so you create a habit of success in the mind
set measurable goals - I will lose 1 pound each week. This gives you something to go for
tell friends and family about your goals for motivational support
make any routine fun and exciting to help maintain interest
try new challenging goals to stop your normal routine from becoming a chore
reward your success on reaching a goal
think positively, replace thoughts like "I can't" with "I can and I will"
don't set goals that are too much too soon
When thinking of your weight loss motivation & weight loss goals, remove all fears by:
- Focusing on the good
- Focusing on the objective
- Focusing on the goal
- Focusing on the solution
- Focusing on your aim
- Focusing on your destination
You decide you're fed up and you start to do this weight loss motivation technique:
- You pull out a pen a paper
- On the left side of the sheet you write the word benefits
- On the right side of the sheet you write the word discomfort
- You draw a line in the middle of the paper to separate the two categories
- First, you write all the discomfort you'll have by getting your weight loss motivation going and starting to exercise more frequently:
- Under the heading of benefits you write the benefits of exercise and the benefits of using effective weight loss motivation techniques.
After you have added up the benefits and compare them with all the discomfort that may happen, what you have done is come to a logical conclusion that exercise and health is better than sluggishness and no weight loss motivation.
By looking at this paper it reminds you that the only thing stopping your weight loss motivation from getting started is you.
Keep this paper with you and read it daily until you feel your change becomes a habit but remember to always ask yourself this question when you feel like your procrastinating or when you need to make a logical your weight loss motivation going decision:
Do the benefits of succeeding at this task outweigh the discomfort of making this decision?
Motivational Quotes:
"The rest of the world lives to eat, while I eat to live."
"One small step at a time."
"When thoughts become action, success is attainable."
"One has to remember that every failure can be a stepping stone to something better."
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."
"Motivation is what gets you started. Habit is what keeps you going."
"If you have made mistakes, there is always another chance for you. You may have a fresh start any moment you choose, for this thing we call 'failure' is not the falling down, but the staying down."
"You are what you think. You are what you go for. You are what you do!"
"Everyone makes mistakes - the only people who never fail are those who never even try."
You are going to get bad days/weeks; it happens! Just get straight back on it and limit the damage.
Top reasons to lose weight:
- You'll feel better
- You'll look good in clothes
- You'll look good without clothes
- Weight loss will give you more energy
- You will lower your susceptibility to heart disease, diabetes, blood pressure problems and cancer
- You will be able to take part in more activities
- You'll be able to run around with your kids
- You will only need one airline seat (and people won't mind sitting next to you)
- You will look younger
- Weight loss will mean you'll wobble less when you run
- Things won't hang over your waistband
- You'll only have one chin
- No one will ask you when the baby is due
- Weight loss will mean you can shop in regular clothing stores
- You'll have more choice in what you can wear
- People will judge you less (especially when you eat in public)
- Weight loss will give you the confidence not to care what others think!
Being overweight significantly increases your risk of heart disease, diabetes, stroke, high blood pressure, cancer ... the list seems almost endless. Plus, if you do get sick or need surgery, being overweight can make any treatments riskier.
Other important tips:
ü Use a salad plate instead of a dinner plate.
ü Keep a food journal. It really works wonders.
ü Follow the Chinese saying: "Eat until you are eight-tenths full."
ü Take your lunch to work.
ü Sit when you eat.
ü Use pre-bagged baby spinach everywhere: as "lettuce" in sandwiches and added to salads.
ü Spend the extra few dollars to buy vegetables that are already washed and cut up. Saves time.
ü Keep several bags of your favorite frozen vegetables on hand. Mix any combination, microwave, enjoy with your favorite dressing
ü Make exercise a nonnegotiable priority.
ü Don't tell yourself, "It's okay, it's the holidays." That opens the door to 6 weeks of splurging.
ü For the duration of the holidays, wear your snuggest clothes that don't allow much room for expansion. Wearing sweats is out until January.
ü Eat your evening meal in the kitchen or dining room, sitting down at the table.
ü Brush your teeth right after dinner to remind you: No more food.
ü Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.
Remember that:
- "You are a work in progress."
- "It's more stressful to continue being fat than to stop overeating."
- If you're eating at night due to emotions, you need to focus on getting in touch with what's going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.
- Overeating is not the result of exercise. Vigorous exercise won't stimulate you to overeat. It's just the opposite. Exercise at any level helps curb your appetite immediately following the workout.
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