Today, a lot of people feel a hefty amount of stress because of the way body image has dominated media. Some have even gotten to the point that they develop eating disorders because of how they feel. What a lot of people really need, is to focus on being kinder to themselves and their bodies. Most feel that they’re already being kind, but are they really? The next few paragraphs will give you a few tips on how to treat your body with kindness.
The first and easier way to treat yourself better would be to make sure that you get as much rest as you need each day. Take make it a habit each day, not just on Sundays, to give yourself time to relax. Read a book, listen to music, or take a walk in nature.
Pamper Your Skin
Sometimes the best pampering is taking a little time to give your face a lift. Treating your skin to a facial is a great way to show your body you love it and nourish your skin at the same time.
Let Yourself Have Fun
Do you ever feel guilty when you take days off or try to do fun things with friends and family? Take in a new movie, have a picnic at the park. Do something that makes you laugh. As adults, sometimes it's easy to forget that life is about having fun too.
Try A New Healthy Recipe
One of the first places you can start with self-care is by making good choices of things to put in your body for fuel. Eating healthy can be fun and exciting if you make the effort to put a little more spice in your life. Literally.
Pamper Yourself with a Spa Massage
A lot of people feel like massage is something reserved for wealthy people, but people forget that during this time, many hotels and luxury spas have great deals on body pampering services. Check out one in your area today.
Take Care Of Your Emotions
Stress is the major contributor to overeating and chronic health conditions. Take some time to pray or meditate or both. Science has shown that meditation and prayer can actually reduce blood pressure, solve difficult life problems, and create more joy and peace in your life.
Get Away from Technology And Meet With People
Technology these days has been very good at absorbing nearly all of the free time that people have, especially during these challenging times. However, a computer or cell-phone can’t take the place of a hug, a touch, or having someone close to share your joys and challenges with. Make sure to spend more time with friends and family.
Create a home gym and fill it with fun workout gadgets. Purchase an exercise ball, a new yoga mat, workout to a new video, or add a new stretch routine to your workout. Getting physical increases your ‘feel good” hormones and helps you who your body more self love.
Connect With Nature
Can you image a world without the sound of birds? The crashing of an ocean wave? The smell of fresh, clean air. Sometimes people take for granted the beauty all around them by neglecting spending time in nature. Take a brisk walk in nature and feel the love it can give you through the trees, wildlife, and vitamins from the sun.
Music has the power to change your emotions from sad to happy, from stressed to peaceful, from apprehensive to confident. Turn off the t.v. and listen to your favorite music as a way to indulge in its healing notes.
One common struggle with people who are losing weight is the feeling of constant hunger. Could it be you’re really hungry for life? Try a few of these self-care Sunday activities and you may experience a decrease in appetite because now, you are not only feeding your body, but you’re feeding your soul too.
1. You could have a Medical Problem
Many people have medical issues they are unaware of. They may have a thyroid condition where their thyroid isn’t producing enough thyroid hormones, they could be pre-diabetic, or they could have other hormonal imbalances. Always get checked by your doctor every 3-4 months. Your body is always changing.
2. Following Restrictive Diets
Another reason weight loss is difficult is because many people are following diets that are unsustainable, meaning, they can’t be followed for life, they are very strict. If a diet eliminates too many food groups, this could be the reason. Try following a nutrition plan that includes a variety of foods.
3. You Have A Diet Mentality
If you are either on a diet or not on a diet, it means you have a diet mentality. This type of thinking creates yo-yo dieting syndrome. Instead of being “on” or “off” a diet, why not decide to commit to losing weight.
4. You’re Using A Primitive Body Weight Scale
Most people are still using a body weight scale. Using a regular body weight scale is like using a “flip-phone”. In my free weight loss course, I explain what to use instead that is better.
5. You’re Relying On Willpower
Have you heard the saying, “Love don’t pay the rent?” Which means, love only goes so far within a relationship. You need more than love for it to work. It is the same for weight loss. You need strategies, not willpower.
6. You Don’t Understand The Psychology Of Weight Loss
All change is 80-90% mental and the rest is action. Most people focus on their diet and exercise efforts only and do nothing about how to change their mind. There are actual things you can do daily that will make you so strong in your efforts you’ll not only surprise yourself, but everyone else too.
7. You Have Extreme Expectations
Most people have unrealistic expectations when it comes to weight loss. For example, they base their weight loss results on inaccurate expectations. They don’t understand how the body loses weight. For example, the heavier a person is the fast they lose. The smaller a person is, the slower the weight loss. There are more biological reasons which I explain in my free weight loss course.
8. They Are Eating The Wrong Foods
Most people focus on calories and that’s only part of it. Not all food reacts the same way in the body. Some foods that are healthy are actually causing harm.
9. You’re Exercising Too Much
Yes, believe it or not, you can workout too much and you won’t lose weight especially if you are in the 10-20 pound range of your goal. Not all types of workouts help you lose. For example, I know women who do HIIT workouts 7 days a week and they lose nothing. There is a reason. I talk about this in my free course.
10. You’re Not Tracking Your Daily Results
What you focus on expands. When you keep track of your food, water intake, supplements, exercise, and more on a daily bases and you’re consistent, you will lose weight. Most people won’t allow themselves to keep up this important habit which results in weight loss being hard. Keeping track of your food daily allows you to find out what needs to be modified.
Weight loss is hard, but it doesn’t have to be. As I mentioned in the beginning of the article, I yo-yo dieted for years and it wasn’t until I met a celebrity trainer and learned how to “really” lose weight, that I was finally able to lose the weight for good. If you’re struggling, why not stop the struggle and finally get help? That’s what I did and guess what? The results helped me land on the cover of People Magazine!
Don’t wait another day! Get the free course and be 5 pounds lighter next week!
How To Lose Weight Quickly
3 Weight Loss Blocks That Are Keeping You Stuck
Several years ago before I lost 100 pounds and was trying to figure out how to lose weight quickly, I didn’t know I had 3 weight loss blocks that were keeping me stuck. No one talked about weight loss blocks at the time and they don’t really talk about them now. However, since losing the weight and working with private physicians as a medical weight loss coach and nutrition specialist, I’ve discovered 3 main blocks that are keeping most people stuck in their weight loss efforts and I want to share them with you
The Diet Mentality
I had this block big time. I was always starting and stopping a diet, following every fad diet guru and could never stick to anything permanently or even long enough to see the results I wanted. I always felt deprived and all it did was keep me feeling like a failure. When I started working with my celebrity coach (I talk about this in my book titled, Fat Chick To Cover Model), I learned how to “not diet” and eat in a way that helped me be able to have some of the foods I loved.
The scale is only one way to measure success, however, most scales are wrong and very outdated. Unless you’re using the right tools, you’ll never really succeed, especially if you’re the type of person that gives up easily. In addition, I didn’t know about the difference between fat loss and weight loss and if you don’t know the difference, you really need to because if you can learn how to lose fat and not your muscle, you’ll learn how to lose weight quickly.
Many people, especially women, may have a medical problem and don’t know it. It’s very important to check with your doctor or health care professional to find out if you have any one of several health conditions that can be keeping you from losing weight.
Losing weight is hard enough and if you have a diet mentality, don’t know how to lose fat instead of weight (which includes you valuable lean muscle that actually helps you lose weight faster, you aren’t working out the right way or eating correctly, then you’ll keep suffering for lose painful weight loss. I talk about all three of these blocks and more in my free Bust Your Blocks Weight Loss Course. Check it out here.
Just think… in 1 week you could be down 5 pounds!
Check it out!
Medical Weight Loss Coach and Nutrition Specialist
Founder of Bust Your Blocks Weight Loss Academy
Owner of The Blood Sugar Store
How To Lose 100 Pounds
10 Habits To Lose Belly Fat Fast
Losing weight can be one of the hardest things you can do. I should know, because I wasted so many years yo-yo dieting and with every diet I would try and fail, I would gain more weight until I reached 240 pounds. It wasn’t until I finally became committed and found a coach to help me that I finally won the battle of obesity and lost 100 pounds. If you want to know how to lose 100 pounds too, here are 10 habits you need to have in order to lose weight, lose belly fat, and feel good about yourself.
1. Move Your Body - Exercise is key to losing belly fat. Ride a bike, swim, walk on a treadmill, and or whatever cardio exercise you like to do for at least 30-45 minutes. Start off 2-3 times a week, then work up to 6 days a week.
2. Drink Lots of Water - Water keeps helps keep all of your body systems working properly. Water is a natural appetite suppressant, and helps boost your metabolism.
3. Take Your Vitamins - Vitamins and minerals are important. Most people who are overweight are really malnourished. When you body has the vitamins and minerals it needs, you won’t feel hungry all the time.
4. Feed Your Cells - Antioxidants help feed your cells and help with keeping cravings from ruling your life. I would add greens and fruit powder to why protein drinks or take capsules.
5. An Apple A Day - An apple really does keep the doctor away. Everyday, I would eat an apple on the commute home from work so I wouldn’t be famished when I got home.
6. Get Enough Protein - Every morning I drank a protein shake to get me going.
7. You’ve Got To Eat - I stopped starving myself and made sure I had 3 meals a day and a couple of snacks and a light healthy dessert after dinner.
8. Create Healthy Favorites - To keep from feeling deprived, I made healthier versions of my favorite foods, like pizza and Chinese food.
9. Keep A Food Log - I keep track of what I ate and drank daily so that I could modify my food plan as I lost weight.
10. Stay Motivated - Everyday, I read success stories of people who were successful at losing weight to give me inspiration.
It took me about 2 years to lose 100 pounds, but everyone is different. The healthiest way to lose weight is to lose about 1-2 pounds a week. Losing too quickly results in a lost of muscle loss which slows down your metabolism (when you lose a lot of muscle, it makes it easier to gain the weight back), and a lot of loose skin. It seems like it will take forever, but in really, a year goes by fast and before you know it, you’ll be living your dream! I also share more tips in my free weight loss course. You can sign up for it and get access to it immediately. Just think, you could be down 5 pounds in 1 week if you sign up today! Check it out here.
Medical Weight Loss Coach and Nutrition Specialist
Founder of Bust Your Block Weight Loss Academy
Owner of The Blood Sugar Store
Are You Emotionally Eating to Avoid a Life Change?
One of the most emotional times in your life is when you’re faced with an important change that you either do or don’t want to make. Even if it’s for the better, change is a scary thing at times, especially if what lies beyond it is unknown and you’re not sure what to expect.
Naturally, right around these moments, you’re going to be in an elevated emotional state. You’re going to be more stressed or sadder than you normally would be, making it a target time for emotional eating.
For example, you might be in a bad or unhealthy relationship. You know that you want to end it, but part of you dreads having to. Whether it be retaliation from the other party, ridicule among friends, or loneliness, there are a lot of things that you might be worried about.
It’s easy to get caught up in the short term negatives while ignoring the long term positives. Before a time like this, you’ll probably experience many emotional eating urges.
Jobs are another very common source of stress and stressful situations. If you have a job that you just despise, you’re definitely going to be stressed. The prospect of quitting your job is an intimidating one for sure, and even the thought of accepting a new job is nerve racking.
This is another likely case in which you’ll resort to emotional eating. The problem with emotional eating in these situations is that it involves you ignoring a major decision in your life that needs to be made just because it makes you feel uncomfortable.
However, that’s just the way things go in life, and eating isn’t going to change that. What it can do is permanently damage your health. Even positive life changes, such as a move or marriage, can drive you to eat emotionally because although it’s rooted in happiness, these times are still a source of stress based on an unknown future.
The sooner you learn to stop hiding behind food, the better. It’s a bandage, a temporary solution to a long term problem. You need to be able to face these problems directly if you hope to have a chance at making a positive change for good and protecting your health for longevity.
Emotional eating is just one of the ‘weight loss blocks’ that can keep you stuck in a terrible cycle. If you want to learn strategies to learn how to break free from emotional eating and other weight loss blocks, sign up for my 3-Part Weight Loss Course. It’s absolutely free. Click here to get started.
Certified Medical Weight Loss Coach and Nutrition Specialist
Author and Health & Wellness Course Creator
As Seen on People Magazine, Good Morning America and ET
Losing weight is a challenge, but what makes it easier, is to create a visual of pictures that reflect all the benefits you will have when you reach your goal.
Before I knew anything about the law of attraction and vision boards, I created a future picture of myself and looked at it daily. At first, it took me a while to believe I could actually be thin and fit. But, days turned into weeks, weeks into months and I saw myself becoming the picture!
Creating a vision of my future self helped me ZAP all forms of self-sabotage, it empowered me and made losing weight easy!
I teach this in a FREE VISION BOARD CLASS FOR WEIGHT LOSS! Check it out HERE!
There are many ways to use a vision board. Creating more money, loving relationships and better health and weight loss are probably the top things that people want to attract. According to the law of attraction, what we think about and also how we vibrate (meaning the beliefs that are a part of our being) can determine your actions and what you attract. Vision boards are a great tool and here are 7 ideas how you can use a vision board.
1. Tap Into Your Adventurous Side
Many people love to travel and have dreams about visiting exotic locations. Using a vision board to attract opportunities for travel, can make this dream come true and sometimes in ways that you do not expect. You have to start by choosing the reasons why you want to travel to a country like Thailand. Then start collecting images of temples of gold, beaches that have beautiful white sand and crystal clear water. Surround this with pictures of spicy food, fresh fruits not available in your country and perhaps even different fish. Flowers of every color are in abundance in Thailand, so pictures of orchids would go well in your board. When you decide your dream place to visit, don’t be surprised if someone offers to take you or that you win a trip. Vision boards put our intention out to the universe and in kind, the universe will answer, sometimes in mysterious ways.
2. Set Financial Goals That Inspire You
Money is a big factor. We need it, we desire it and it can open all kinds of doors for us. But we need to make sure that we are asking the universe for money, with good intentions behind it. One very powerful image you can use as the center of your vision board for money, is stacks of gold coins. People are affected by the color of gold and the weight of a gold coin in their hand. Use a variety of images for visualizing money….coins, paper and gems. The colors of all these will help to stir up positive emotions and spark your imagination.
3. Create A New Self Image For Weight Loss Success
Eating disorders have a terrible impact on people. You can use a vision board to see a healthy you. Use images of people who are not extreme in anyway. If a person has an eating disorder, using a picture of a bodybuilder may impact negatively. Instead search for images of happy, healthy people doing fun activities. For text motivation, you would want to write down items like, “I feel wonderful, fully recovered. I give myself permission to eat healthy, tasty food. I no longer compare myself to others.” Full recovery is possible and using the Law of Attraction and vision boards, along with professional advice, will bring about the changes you need.
4. Design Your Dream Lover
Everyone wants a great partner. A loving relationship is so desirable. You can use a vision board to create that for yourself. Use images of people doing things that you would want to do with a partner. It could be pictures of people having a picnic by the river or in a dance class together, holding each other in a loving way. Your text should be very specific about the relationship. Phrases like, “we love and respect each other. We love to do things for each other. We always talk things out calmly and solve issues right away.” You can attract the person you desire into your life, without going on dating sites or asking friends for recommendations. In your heart, you know exactly what you want, so put it out to the universe.
5. Tired Of Your Job? Visually Plan Your Next Promotion
Everyone wants a job that makes them feel fulfilled. Plan out what you want from a job and what you will bring to the table. If you want to become a nurse but currently work in retail, then you need images of nurses going through training and providing special care to people. On your vision board, write down why you want to be a nurse. Did you have someone who was treated specially by a nurse and you felt very appreciative of what they did? Do the feelings of giving comfort to the sick, fill you with joy? Write those down and start seeing yourself going to nursing school, excelling and getting a job that brings much value to the world.
6. Dream Home
Do you love to get away from it all? Would the idea of owing a cottage by a lake with a dock fill you with joy and happiness? For many people the answer is a resounding…”absolutely.” You can attract the cottage of your dreams. Find the images you desire and then write down what the cottage brings to you. It could be the smells of the forest, the animals that you will see and the birds that will sing. Does a swim in a cool lake on a hot day, fill you with excitement? Make that part of your vision board. Be very specific about size, construction and color and you can be certain that log cottage with a purple door will be yours.
7. Realize Your Talents And Feed Them
Overall physical fitness and even winning trophies can be very rewarding. You can build a vision board around any area of physical fitness. Perhaps you want to become very fit and able to protect yourself. You can build a vision board around taekwondo. Find images of people performing taekwondo, breaking boards and winning tournament trophies. Add images of healthy food and drinks because you want to be physically fit in order to perform. Add in your text about feeling fit, powerful and fully alive. See yourself going through the belt stages and doing so well, that you earn that black belt in no time.
Creating a vision board of your goals will almost GUARANTEE success! If you don’t believe it…why not put it to the test!
Check out my FREE VISION BOARD COURSE FOR WEIGHT LOSS HERE!
I’ve been getting your newsletters and finding them very helpful and informative. I have a question. I’m eating right and working out at the gym, but I’m not losing weight! What could I be doing wrong?
I’m happy you find my newsletters helpful and thank you for emailing me with your question. When it comes to weight loss and reasons why you are not losing, the answer can be complex, but not difficult to find out. Before going to the typical possible reasons like changing your nutrition, workouts, and drinking more water, etc. its vital to start at the beginning with taking a look at your health and if you have any possible medical conditions that could be preventing you from losing weight. Here are 5 main medical conditions that can prevent people from losing weight.
The most common thyroid condition is hypothyroidism or an underachieve thyroid. Your thyroid gland plays a key role in your metabolism. A person who has an underachieve thyroid my experience fatigue, have an intolerance to cold and night sweats are the most common. Thyroid disfunction is often seen more often in women, but men can suffer from it too. Having an underachieve thyroid can make it very difficult to lose weight. Kelly Clarkson, in June of 2018 revealed on The Today Show that she discovered she had a thyroid condition and once treated, she was able to lose 37 pounds.
Insulin resistance is when the cells in your body are not responding to insulin which helps regulate blood sugar. When foods such as carbohydrates are eaten, your body needs insulin to help process the glucose carbs turn into. One of insulin’s jobs is to help push the glucose into the cells so the cells can use it for energy. The cells job is to allow the glucose in through receptors. When the receptors are not responding, high levels of sugar remain in the blood stream which makes losing weight difficult. Insulin resistance is usually a pre-curser to pre and type 2 diabetes.
Type 2 Diabetes
Pre-diabetes is a condition where blood sugar levels are high in the blood system. Usually, the culprit is due to a lack of exercise and eating foods high in refined carbohydrates and processed foods. In order to know If you are pre or have type 2 diabetes, your doctor would know based on your lab work results. Having high levels of sugar in your blood system can make it extremely difficult to lose weight.
Polycystic Ovarian Syndrome, PCOS, is a hormonal imbalance dealing with fertility in women. Often this diagnosis is determined when a woman is in her late teens. It usually manifests in irregular menstrual cycles, acne, excessive hair growth due to higher testosterone levels and insulin resistance.
Testosterone decreases in men as they age. When testosterone levels decreases in the blood, estrogen level increase resulting in an accumulation of abdominal and chest fat deposits. When testosterone levels are low, the symptoms include fatigue and weight gain in addition to low libido.
When it comes to dealing with stagnate weight and if you are considering losing weight, it's best to start with a wellness exam which includes tests that will determine if you have a medical condition that could be preventing weight loss.
There are many physical conditions that can prevent or slow down weight loss which is why I came up with an online course that describes all the weight loss blocks that can be keeping you stuck. Regardless if you are losing and are successful right now, only 1% of everyone who diets will actually reach their goal and keep the weight off. Learn more here.
It took me over 2 years to lose over 100 pounds and during the journey, I had to come face to face with blocks that in the past would have caused failure. If you are serious about wanting to reach your weight loss goal for good, then make sure to do all it takes. You deserve the best body and life ever!
Medical Weight Loss, Nutrition Specialist, Author & Life Coach
Founder of How To Lose 100 Pounds Online Academy
3 Reason Why I LOVE Salads In A Jar Or Mason Jar Salads
Several years ago I lost over 100 pounds. When I first started, it wasn't easy to change my eating habits because I LOVED fast food, salty greasy foods, and bread! When I learned that I could lose faster if I ate more veggies and meals like salads, I had a lot of trouble. One reason I had a lot of trouble was because healthy salads were not salty and greasy. Second, there wasn't any bread involved.
In order to make the transition, I turned all the foods I loved like Chinese food, tacos, Italian food, etc. into a salad and added a small multigrain roll to give the bread experience without feeling like I was depriving myself while still getting in a lot of veggies.
Everyone agrees the problem with making salads every day is trying eat the tons of veggies you buy without them going to waste.
That's where Salads In a Jar or Mason Salads come into the game.
You can lose weight faster, develop a love for veggies, while making meal prep easy and fun. All of these reasons make losing weight easier so you can concentrate on other things like exercise, meditation, and creating your dream board.
Many people find out that the main reason they can't stick to their weight loss goals is the inability to meal plan. Meal planning is the key to being and staying successful.
Yeah, eating a bunch of salads everyday can get a little boring, but that's why you create healthy salad versions of your favorite foods. I mean, if you weren't eating salads, you'd be eating foods higher in starchy carbs, complaining about your belly fat and feeling miserable because you don't look and feel your best.
If you give salads a try, you'll find that they really are not boring at all, especially when all your friends say how much younger you look and you're feeling and looking really hot in your skinny jeans.
Having Trouble Sticking To Your Weight Loss Goals?
There are many reasons why people can't stick to their weight loss goals and it has nothing to do with the lack of motivation or meal planning. It has more to do with what could be BLOCKING you from losing weight in the first place.
Sometimes people have physical weight loss blocks like a health condition that prevents or makes weight loss difficult. Some have mental weight loss blocks they are unaware of and believe it or not, some have spiritual or emotional reasons why they can't lose weight and they don't have a clue they have these blocks.
How can you find out if you have a weight loss block? Click here to find out more.
3 Key Mindset Shifts You Need To Lose Weight
And Keep It Off
I'm writing today because I have a question; Is it possible that people can have blocks to losing weight? I mean, it seems every time I start a diet, I will lose a certain amount, but then something happens and I stop the diet and gain the weight back. It has happened so many times that I feel like a failure. Could it be that there is something blocking me from being successful? ~ Leila
Great question! In fact, you are not the only one who has asked me this, in fact, the first time someone asked me this questions, I was trilled. For the past 8 years of coaching people in the area of weight loss, I've seen so many things that seem to block people from success. First, if you really think about it, weight loss is hard. Well, you may be surprised to hear weight loss isn’t where people struggle the most.
People don’t really struggle to lose weight as much as they struggle to keep it off. There are all sorts of diets and challenges people use to lose weight. The problem is this rapid weight loss never lasts. Once you stop the diet or challenge, the weight comes right back. You may even end up heavier than you were before the diet! So, I’m going to share with you 3 crucial mindset shifts you need to adopt if you’re tired of gaining weight after dieting. They are the same mind shifts I had to make to lose the 100 pounds.
Making healthy eating, making new friends, and working out a lifestyle habit! Remember the last time you worked out? Didn't you feel great afterward? Keep doing it long enough and you'll LOVE it! Keep reading to find out how...
1. Think long term habits not short-term fixes
I have had many people come to me asking for weight loss coaching to help them lose weight for a special event. We would work really hard together, my client would get amazing results and go the the event looking like a star! Then, when this goal was over, guess what?
They went right back to their old behaviors. What is really important to understand is that until you realize that you must focus on long term success, and not quick fixes, will you be successful for life. It's better if you work on changing your time frame. If you look for quick fixes, you’ll only get short term results. Instead of following 'diets' that promise EXTREME fast weight loss, it's better to lose weight at a pace that inspires you but is also sustainable.
When deciding the actions, you’re going to take towards weight loss ask yourself if it’s something you could see yourself doing for 5 or 10 years. This is what I mean by changing your time frame. Your results are tied to your actions. If you can’t maintain the actions that got you weight loss, you won’t maintain your weight loss. top thinking weeks. Start thinking years.
Every time I followed the latest fad diet, I would go from FAD to Sad! Yes, left mad, sad, broke and depressed! Then I made a change! Keep reading to find out what happened...
2. Ignore shiny objects
This may be even harder than ever. Information and fads can spread so quickly with social media. There’s always some new, sexy secret that will be the answer to all your problems. But I assure you, success is about mastering the basics. Not the fancy stuff.
It’s all about practicing basic and boring habits like:
Not exactly marketable advice, but it works. Ultimately, any diet that works does so because it keeps your calories low. There’s nothing magic about it. In fact, most fads are just repackaging of old fads. Unless you become a hermit and lock yourself away in a cave, you will be tempted by whatever is in style right now, or whatever your friends and colleagues are doing. Ignore it all.
Those are all shiny objects that distract you from what you ought to be doing. Stay focused. Stick with a program or plan for at least 6 months before you even think about looking for a new one.
Your success will be someones else's motivation! It's about what you learn along the way. Your journey is like a famous action movie! You are the HERO who transforms at the end! Don't let making losing weight that big of a challenge that you miss out on your destiny!
3. Focus on the process
Weighing yourself every day is a good way to drive yourself crazy. You can do everything right and sometimes the scale will still go up! Daily weight fluctuations are unpredictable and uncontrollable because your weight at a given time is based on so much more than just how much fat or muscle you have. Besides, you can’t control how fast results happen anyway. You can only control the actions you take to get you those results. A better way to look at your journey is by developing a razor-sharp focus on the process, on what you need to be doing right now. Because actions cause results. So, it’s logical to focus on actions. Thinking about results won’t get you there, but actions will.
Celebrate all the little things you do well.
If you went to the gym, give yourself a high five. If you ate more veggies than you did last week, congratulate yourself. These are the things that matter. So long as you keep improving your actions, the results will follow. Plus, this actually gives you a more accurate idea of progress because what your weight says on a given day doesn’t necessarily reflect how close you are to long term results.
For example, you could go out drinking the night before and see the scale go down. Or you could do a hard workout and see the scale go up. Which one do you think is better for weight loss? Action is everything. Additionally, when you develop your focus, you’re less vulnerable to the distractions of shiny objects.
When you focus and celebrate your actions, those actions are more likely to become habit. And habits equal results that stick.
By the time I met my coach, I was sick and tired of starting and stopping diets. I hate to be the bearer of what seems like bad news, but there is no short cut around this. Losing weight takes you though the process of transformation and unless you are willing to transform yourself to the new person you will be, you will forever struggle.
But what's even more powerful that can hold you back are weight loss "Blocks." There are 3 types of weight loss blocks that keep people from having the body and health they dream of; physical, mental, and spiritual. That's why in 3 weeks I'm offering a course to help you Bust Through Your Blocks. It's called The "Why Can't I Lose Weight?! Block Buster System Course. You can learn more about it right here.
Until next time stay amazing and never stop until you make it!
Your inner monologue, the private conversations you have inside your head, are a powerful part of your ability to succeed in life. When the voice inside your head is a constant cheerleader and proponent for you, you feel as though you can achieve anything. But, when that inner voice is a persistent critic, always telling you that you are going to fail, then you will have a challenging time achieving your dreams.
Shutting down that inner critic, the one that is always second guessing you or reminding you of your flaws, is a dominant player in your personal fulfillment and success. And learning how to shut down that negative voice can help you gain confidence and finally achieve your goals.
How to Shut Down Your Inner Critic
1. Start by Listening to the Voice
The best way to get rid of your inner critic is to start by listening. You may not even be aware of how often your inner critic is chiming in. Pay attention to what you are thinking and saying to yourself throughout your day. Getting a handle on what your voice is saying is the first step to silencing it.
2. Talk to Yourself Like You Would a Friend.
When you hear that inner monologue start to chime in, try changing your words to those you would use with any personal friend having a problem. You wouldn’t start by telling them they are stupid or berating their efforts, would you? No! You’d be compassionate and encouraging, treating them with kindness. How about applying that same treatment to yourself? If they deserve it, why don’t you?
3. Look at the Evidence.
When you start to hear your inner critic tell you what you can’t do, ask yourself, how do you know? What evidence do you have to support that negative assessment? What evidence can you offer to refute those negative claims? Instead of exaggerating your abilities (or lack thereof) to succeed, look to all the ways you have been successful in the past to give you the confidence you need.
4. Don’t Live in the Past.
You need to let go of past mistakes. When you mess up, accept that it happened, then move on. Reminding yourself repeatedly of how and when you screwed up isn’t helping you solve the problem or make better choices moving forward. Focus on active solutions instead of wasting time with “what ifs.”
5. Consider the Worst-Case Scenario.
Your inner critic is probably really good at turning a possible negative outcome into a potential catastrophe. This causes you to feel more anxious than is necessary, leading to doubt and feelings of worthlessness.
Stop and consider, what if that worst-case scenario actually did occur? Would it really be all that bad? In most cases, not really.
And if the worst does happen, how could you prepare ahead of time to address that situation? Being prepared makes you worry less and feel more confident to handle any situation.
That inner critic can often have the loudest voice in the room, but don’t be afraid to keep pressing the mute button on him or her. It’s okay to accept that you are not perfect and still have some work to do in certain areas without thinking the absolute worst about yourself at all times.
You can be kinder and gentler to yourself while still focusing on ways to improve specific aspects of your life that don’t bring you joy. It’s not an either-or scenario. And silencing your inner critic will give you the freedom and space to explore those possibilities.
Until Next Time, keep reaching and striving for your dreams because we need what you have to share!
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Best Selling Author, Medical Weight Loss Specialist & Life Coach