Self-Talk: Learn a New Language
We become what we believe that we can become. One thing that you can do to
incorporate this philosophy is to learn positive self-talk. Change the words
you use when thinking to yourself or in conversations with others. Substitute
a positive word for a negative word. Here's a few examples to get you
started:
Co-Worker: "Are you trying to lose
weight?"
Old You: "Yes, I'm trying to lose
weight."
New You: No, I AM losing
weight." (said with a smile)
Friend: "Are you on a diet?"
Old You: "Yes, I'm on a diet."
New You: "I've adopted a healthy lifestyle."
(Remember, Weight Watchers is NOT a diet,which is a temporary measure that
usually results in gaining the weight back when the diet is over. WW is a
healthy way of life, which you will utilize forever because you want to be
healthy forever.)
Old You: "I'm never going to
lose this weight."
New You: "I will lose this
weight one day at a time, or even one minute at a time, whatever it
takes!"
Old You: "I can't do
this...it's too hard."
New You: "I can do this,
& I will do this."
Think of the negative self-talk that is typical of you, & substitute
positive words for the negative words. You'll soon catch yourself when using
a negative or wishy-washy word such as "try" or "might".
Substitute "am" & "will". Soon this will become
second nature for you. Always remember that if you think you can't, then you
won't. Changing the way you speak/think will take you miles on this road to
better health.
Visualization: Seeing
What Will be Makes it a Reality
You can & should imagine what you will look like when you are slim
& healthy. Even if you've always been overweight, you can still use your
imagination....stick your head on Cindy Crawford's body if you have to &
remove a chin or two! To start, you may want to visualize yourself just one
size smaller. Also, picture yourself doing healthy activities that help you
achieve your goals. Even if you can't walk up a flight of stairs with out
getting winded, picture yourself doing it & feeling fine when you get to
the top. Visualize fitting into that tight pair of pants that's hanging in
your closet. Once you get the "picture", then verbalize the steps
needed for that image to become your reality. Some will benefit from writing
down these steps. Review these steps often, especially if you feel less than
motivated. I use visualization frequently when I am exercising to help me
accomplish that short term goal, that is to complete the exercise, even
increasing the length & intensity from previous sessions. For example, I
see myself riding my bike further on the trail. I can see the trail & see
myself still pedaling along in comfort & joy, knowing that I accomplished
that fitness goal! Before I know it, I am riding along on that part of the
trail, & I have gone the extra mile! You can use visualization in
many aspects of your journey, including visualizing yourself not eating that
extra helping (just say no) or even staying out of the kitchen & doing
something else to occupy yourself, preferably involving moving! Combine
visualization with positive self-talk & you'll have a winning
combination.
Are You Scared
Because of Your Health? :
Motivation to lose weight out of fear of health problems is not the best,
long term motivator, but it could play a part in your personal journey. I
know it did in mine. However, it in itself, was not enough to spurn me
forward. I would say it was a concern, but was not foremost in my mind. If it
serves to propel you into action, that is a good thing. Once you start on
your journey, the rewards you reap from your successes will keep you
motivated rather than the fear of your poor health or potential poor health,
and, as you progress, your good health will return, making this issue null
and void. I can tell you that I was afraid because of several things:
1) my resting heart rate was very high
2) I was so breathless from just walking up one flight of stairs or walking
down the hall
3) I had trouble sleeping because of my labored breathing
4) heart problems run in the family
It was so embarrassing, but if I had to climb stairs, I would have to go
and "hide out" for several minutes afterwards until I could breathe
normally again. I didn't want anyone to know that I was so out of shape that
I had this problem. I almost got to the point where I was going to tell my
husband that I couldn't do the laundry anymore because after carrying the
heavy basket up the stairs & down the hall, I literally thought I was
going to have a heart attack. When shopping, sometimes I pretended I was
looking at something when I really wasn't, but the truth was, I was just
trying to catch my breath from simply walking. You may or may not be able to
relate to this. If you can, you'd better take action. I was one of the lucky
ones that corrected my poor health before I ended up in the hospital, or worse.
If you're not to this point, but yet still overweight, if you don't take
action, you just might find yourself experiencing this one day. Don't let it
happen to you! Yes, I know, I'm trying to motivate you out of fear, and if
that's what gets you started on a weight loss journey, then good! What you
do with the information next is what is most important.
Little Things Mean
Alot
There are many little things that I do to stay motivated. I saved a pair of
my biggest jeans, size 34W, & a top in size 5X. Every now & then, I
try these on to really see my progress. At first, the pants were just baggy.
Later on in the journey, I could pull them on without unzipping them. Then,
they would literally fall to the floor when I stood up. I would also count
"turkeys" when I tried them on. I could fit one frozen turkey into
the jeans, then two, then three...you get the picture. Now another person can
get into these jeans with me. (see
photo) When I see how big these are now, it seems hard to believe I
was that size, but I do recall it as if it were yesterday. (Disclaimer: Do
not actually go to the grocery store to see how many turkeys you can fit into
your old jeans...you'll have to be happy with visualization)
I also buy what I call "future clothes". These are clothes that I
try on that I can tell will look good when they fit, but are much too tight
to wear. I will try these on occasionally, & it's a real motivator as
they get a little less tight each time, & then eventually come out of the
closet & I can wear them! Then I go buy more future clothes! (I do look
for sales, of course...this clothing size swap gets expensive!) By the way, I
do not save my old clothes. I have no intention of going back to the way I
was. Giving the clothes away solidifies this.
Taking your measurements is very important. Not only will it serve as a
motivator, but it gives you another means besides the scale to check your
progress. Sometimes the scale doesn't show much progress, but yet your body
is changing. I take my measurements every other Sunday & record them. I
measure the typical waist, hips, & bust, and also my calves, upper arms,
upper thighs, & right above the knee. (I'm a bottom heavy person, so I
measure more of my problem areas) I wish I had taken my measurements
from the beginning, but I didn't. Since early January, I have lost over a
yard of fat and that's just the waist, hips, & bust! No wonder I can fit
two people into my old jeans. Check my progress page for my exact stats and
include measurement taking in your weight loss journey. A flexible cloth or
plastic measuring tape only costs a few dollars and the results will give you
another opportunity to celebrate your successes!
Always have
goals that you are working towards achieving. You should have both scale
related and non scale related goals. Non-scale goals may include ideas such
as fitting into a certain pair of pants that are now too tight or achieving a
particular fitness goal. Scale related goals, depending on you, can be as
little as a few pounds, or as much as 25. Some do better at the smaller
goals, some not. I prefer the 25 lb. goals, but I always have another, less
formal scale related goal ongoing too, such as weighing less than my husband,
which I achieved! The best thing to do is to have multiple scale and
non-scale goals ongoing at once. That way, as you reach these at different
timeframes, you keep yourself in that successful mindset. My current goals
include: reaching 175, fitting solidly (little pun there) into my new size
16’s, being able to get my wedding ring off, (it’s been stuck on my finger
for 17 years...it needs a good cleaning) riding 100 miles in one day on my
bike, and weighing 190, at which time my BMI will be at just the “overweight”
level, rather than the obese level. Set yourself up for success with goals
you will reach at different times. As you attain each goal, set another new
goal that is related to replace it. For example, when I am able to fit into
all size 16’s, then I will set a goal of fitting into 14’s. It’s that easy,
and the feeling you get from attaining your goals will propel you forward.
Goals & non-scale victories along the way:
This is a
list of goals I’ve had along the way & met, plus non-scale victories. (A
non-scale victory is something good that happens to you as a result of losing
weight, but it is not related to a number on a scale.) Unfortunately, I did
not keep track of dates on these wonderful events.
· getting that first pair of tight pants to fit,
& then become loose
· Going down in clothing sizes & eventually
no longer needing to shop in the large size departments
· Increasing my steps walked daily and not
getting out of breath from walking short distances
· Fitting into seats in public places that I
previously could not fit into
· Going from struggling to do 12.5 minutes on the
elliptical machine to doing an hour or more
· Having room between my stomach & the
steering wheel in my car & the seat belt no longer tight
· Weighing less than the lie that was on my
driver’s license for over 15 years
· Weighing less than my husband
· Seeing bones on my body that I’d forgotten I
had
· Dropping 2 shoe sizes
· Riding a bike after 20+ years & eventually
riding it for long distances (105 miles in one trip is my current record)
· Participating in formal fitness events such as
2 bike rides & a 10K walk
· Getting paid $100 from my company for losing
100 pounds twice!
· Getting my wedding ring off my finger after 17
years!
· I rode a horse again for the first time in
21-22 years
· Playing Dorothy from the Wizard of Oz for
Halloween & fitting into the size small costume
