Health & Weight Loss Tips
Published Jan 29, 2023 // by Tisha Ladia
I have struggled all my adult life with my weight. I have tried many programs; some worked, some didn't, and some I couldn't find the motivation to stick with. Weight Watchers worked for me in my late 20s and again in my early 30s, but it hasn't worked for me the last few times I tried.
After my daughter was born when I was 35, I had to go back to working in an office, and the lack of movement and being so tired when I got home, led to me gaining weight back. And I put on more than I ever had before.
I am bringing this out into the open as I need to focus on feeling better and healthier for many reasons. I want to feel as excited and motivated about getting healthier and shedding the pounds as I am about this website and connecting with the Universe. I know there are things that every program says to do and so I am outlining them below to help others along with what I am doing for each to focus this time on getting it right.
Determine Your why
My why has always stayed the same. I want to feel healthier and climb stairs without being out of breath. I want to fit into my cute clothes and like the energy to take on the world day and night.
So why do I forget about the why's when I get home and don't want to cook dinner, so grab something out on the run? Why can't I get myself to cook a healthy dinner every night? I am still trying to figure that out.
Create Realistic Short Term Goals
This I have covered. It is much easier to achieve a 10-pound loss than a 65-pound loss. It is also easier to aim to be down one dress size in 3 months than to be down five by the end of the year. Each small goal you reach, celebrate them even if it is celebrating with a coffee hour with friends. Keep to the plan while you celebrate, though.
Set Process Goals instead of Weight Goals
Now this one I found this one to be helpful. Making a goal of eating healthy or drinking half my body weight in water is better than focusing on the scale. It is easy to fall off these, just like ignoring the scale, too, so make sure you find a way to track your wins each day.
Journal
So this is now the 6th journal I will be keeping. It now takes me 45 minutes a night to get through all my journaling, but each journal has its purpose and helps me move forward in my goals and journey. I log what I did right and what I realized from my mistakes that day. I also journal what I can do differently tomorrow to avoid going around a hurdle and go over it instead.
Think and Talk Positively
Positive thinking and talking help me reframe my mindset and help me to stay focused each day when I forget my why's. I found a great list of affirmations I read each morning, and they are starting to sink in. I have listed them below:
A month from now, you will wish you had started today.
Focus on what you SHOULD eat, not what you SHOULDN'T eat
What you eat in private will show up in public
Don't give up what you want the most for what you want right now
Do what is right, not what is easy
When you think about quitting, think about why you started
Change your mind to change your body
I'm not telling you it will be easy; I'm telling you it will be worth it.
This concept is very similar to the more famous affirmation of:
Nothing tastes as good as thin feels.
But I found that the first one on the list is the one that hits me harder than the rest. It is so true that every day I lose by choosing to eat off plan or from a fast food place, which is one day less for me to lose weight and get in shape for my future goals.
Don't Aim for Perfection
We need to plan for challenges and setbacks. They are not a reason to quit; they are a reason to refocus and get back on track. Each meal is a choice. I say to myself a LOT; I blew that meal, might as well eat whatever I want the rest of the day and start again tomorrow. But what if I started with the next meal? If I choose to have a bagel for breakfast instead of a protein shake, does that mean I have to give up the rest of the day? No, it means the next meal should be healthy. Such as a salad or a protein shake.
Exercise
Exercise should be a manageable thing each day. It can be getting up and walking around your house to every commercial during your favorite program. Or it can be ten push-ups every time you use the restroom. Remember that the more you move, the more you will want to move. After all, what is in motion stays in motion, right?
Find A Buddy
So for this final tip, I am looking for a local weight loss buddy. I would love to find someone that would like to be held accountable for their goals and can hold me accountable for my goals. I would also love it if we both had a Fitbit and could set up challenges to motivate each other to get moving. If you are interested, get in touch with me. When the weather gets warmer, we can go for walks outside of work.
