How to reward yourself without food
At my highest weight of 250 pounds, rewarding myself with food was an everyday event. Got through a tough meeting? Head to Starbucks for a tasty drink. Kids behaving badly and you aren’t screaming at them? Sneak a few Oreos from the pantry. Slayed your To-do list like a boss? Toast yourself with a glass of wine. It’s so important to learn how to reward yourself with non-food items as rewarding yourself with food works against weight loss. Below, we’re diving into how to reward yourself without food to make your weight loss journey not just successful but also enjoyable. Here are some non-food rewards to treat yourself as you crush your goals: Free Rewards: Take a relaxing bubble bath. Watch a favorite movie or TV show. Read a book in a quiet corner. Meditate for 15 minutes. Practice yoga or stretching exercises. Go for a nature walk. Sunbathe in a park. Listen to your favorite music or podcast. Do a DIY spa day at home. Write a Thank You letter to yourself. Under $20: Buy a new journal or planner. Get inspirational stickers for your water bottles. Purchase a scented candle or essential oils. Treat yourself to a new workout shirt. Buy a new book or e-book. Get a massage ball or foam roller for self-massage. Try a new skincare or beauty product. Invest in a quality water bottle. Buy fresh flowers for your home. Get a new houseplant. Under $50: Book a manicure or pedicure appointment. Treat yourself to a massage. Buy a subscription to a meditation or mindfulness app. Buy a new workout outfit. Purchase a quality yoga mat. Try a new outdoor activity – stand up paddle boarding, kayaking, pickleball, etc. Try a virtual cooking class. Buy yourself a charm bracelet to add charms for every 10 pounds lost. Buy a new piece of clothing you’ve been eyeing. Buy a smart scale. Over $100: Book a professional photoshoot – especially great when you reach your goal weight! Treat yourself to a weekend getaway. Join a boutique fitness center. Get a personalized nutrition consultation. Treat yourself to a luxury skincare set. Book a session with a personal trainer. Purchase a new fitness gadget – Garmin, Fitbit, Apple watch, etc. Buy tickets to a live event or concert. Get a set of adjustable weights. Splurge on a new wardrobe! Remember, learning to reward yourself without food not only will help you lose (and keep off!) more weight but it helps the process feel more enjoyable. As a human being we seek pleasure. By making your weight loss journey more pleasurable, you are more likely to stick to the process, get to your goal weight and enjoy it! Which non-food reward will you try? Your Coach, Andrea
How to make weight loss easier
Who wants weight loss to feel easier? All of us. When you think of weight loss, do you envision calorie counting and working out for hours at a time? Maybe it’s cleaning out the pantry and swearing off your favorite foods? For so many of us, weight loss is a nasty list of to-do’s that feels hard. And when weight loss feels hard we convince ourselves that we need something magical like motivation or a special Monday to get started on it. But weight loss doesn’t have to be hard. Weight loss can feel a whole lot easier in just a few steps. Quit calling it hard Weight loss will feel infinitely easier if you stop calling it hard. Now before you write this off as ineffective, hear me out. Your brain has an amazing thing call the Reticular Activating System (RAS). The RAS filters the information that comes through our brain as important or unimportant. So in a busy restaurant, it filters out all the conversations around you until you hear someone shout your name, then you turn and pay attention. The RAS is tuned into your name as an important piece of information so it can pick it out of a noisy restaurant. When you tell yourself over and over that weight loss is so hard, your RAS takes that as important information and goes to look for the supporting evidence that losing weight is hard. For instance, it will key in on how much you sweat during a workout or how deprived you feel when you can’t have a brownie. You think weight loss is hard and your RAS finds all of the evidence of hard for you. If you quit saying weight loss is hard, your RAS will stop looking for all the evidence that weight loss is hard. Start calling it easy The next step in making weight loss feel easier is to call it easy. Hold on…I can hear you now….. but it’s not easy! Ok. But are some parts of it easy? Be sure to point that out to yourself. Even if it is just filling up your water bottle, remind yourself that was easy. Driving to the gym? That was easy. Maybe you completed a workout and it didn’t kill you like you thought it would, tell yourself “That was easier than I thought it would be.” Give your RAS the challenge of finding easy things about weight loss and pretty soon you’ll be feeling that weight loss doesn’t feel as hard as it did before. Make it enjoyable Typically the things you enjoy in life are things you want to do more often. Enjoyable tasks are not difficult or hard. What can you do to make weight loss more enjoyable? Start thinking outside of the box. Weight loss doesn’t have to be cutting carbs and running long distances. Think about what you really enjoy eating and drinking. Is there a way to modify them to make them healthier? What exciting, healthier recipes are out there just waiting for you to try them? Another sure fire way to make weight loss feel easier is only moving your body in ways you actually enjoy. Running or the stair machine are not your only options. There are literally thousands of options out there. Walking, chair yoga, Zumba, water aerobics, pole dancing or Tai Chi to name a few. There are different speeds and flavors for everyone. When movement is enjoyable, it makes weight loss feel easier and you’re more likely to stick with it. Need more ideas? Check out this blog post. Recognize your accomplishment I find it so much easier to do things for my family when they give me a quick Thank You for my efforts. When was the last time you thanked yourself for making healthy choices? We all want to feel like what we do matters. Recognition does a long way in increasing the chance we repeat that action. Have you ever thought about why you can’t stop yourself from reaching for the potato chips or the chocolate? It’s because it feels good! They are tasty, the experience of eating it is fun and afterwards we get a dopamine hit. When you are losing weight we often have to resist those foods that we love and are so fun to eat. And what’s the reward?? Getting to resist it the next time we want it too. Giving yourself recognition when you make a healthy choice is paramount to making weight loss feel easier. When you recognize your efforts and give yourself a pat on the back, you want to do more of that activity in the future. And don’t just stop at the proverbial pat on the back. Find other ways to recognize yourself. Plan for rewards after a certain number of workouts completed or pounds lost. Give yourself a high five in a mirror and say “I’m proud of me!” So give yourself a Thank You. Even if it was just for reading this blog post and opening your mind to the possibility that weight loss can be easier. Your Coach, Andrea
100 Non-scale victories to celebrate
The scale is only one measure of success on your weight loss journey. Most people ONLY focus on that one measurement. Why is that a problem? Well, the scale will NOT show a loss each week. Hormones, water retention, stress, bathroom issues, etc. can all affect the number on the scale and won’t reflect the efforts you are putting into your weight loss. Looking to the scale for validation of your efforts is a recipe for disappointment and discouragement. Use this list of 100 non-scale victories to celebrate to acknowledge your efforts even when the scale might not. Habits Getting more checks on your habit tracker Increased discipline with healthy habits Getting back on track faster Exercising more frequently Using exercise for stress relief Staying consistent on the weekends Eating more slowly Exercising even when you don’t feel like it Finding time to workout on a busy day Working out feels like a normal part of your day You no longer eat in secret You no longer eat simply because food is free or offered to you Changes in outer body appearance Losing body fat percentage Lifting heavier weights Body measurements getting smaller Before / After photos Visible muscles Fitting in movie/car/airplane seats better Skin looking clearer and glowing Hip to waist ratio is smaller Less bra bulge Recognition from others on your improvements Going down a notch on your belt Going down a clothing size Rings/jewelry fitting again Able to look down and see your feet Changes to inner body Blood pressure improving Cholesterol improving Getting better quality sleep Joints feel stronger – less joint pain Less heartburn Reducing prescription meds (DR approved!) Better digestion; more regular BM Waking up refreshed and not groggy Sleeping through the night without waking Decrease or no snoring Lower resting heart rate Your pee is routinely light yellow or clear Changes to physical ability Going up the stairs without getting winded Ability to bend over and tie shoes easier Bringing in the groceries in less trips More energy throughout the day Increased endurance – walk further, run longer More active minutes throughout the day No more sitting on sidelines – engaging in physical activities with others Walking/running faster Getting up without grunting/groaning Standing up easier Reaching a step or exercise goal You find a new exercise you enjoy You get out of bed easier You don’t have to modify an exercise You can do more yoga poses comfortably You breathe easier during activities and need less breaks Mental health Less brain fog – more mental clarity Less cravings for fatty / sugary foods Better Moods Stress levels feel more manageable Increased confidence at gym/working out Increased knowledge of emotional eating triggers Increased sex drive Having more will power around food Relationship with yourself improves No longer avoiding pictures of you Eating dessert without any guilt Enjoying clothes shopping Liking what you see in the mirror You look forward to your workouts Feeling more confident in your clothes Being kind to yourself when you overeat Recognizing an excuse to eat poorly Treating yourself with compassion when you don’t get the results you expect on scale Cheering yourself on every day for your healthy decisions You like how you look in a picture You smile when you see your reflection You don’t label foods as good/bad You don’t label yourself as good or bad for what you eat You say nice things to yourself when you see your reflection Nutrition Less overeating and discomfort after meals Drinking less soda, juice, alcohol, etc. Craving water Better coping skills / less turning to food Eating more fruits/veggies Taking leftovers home from restaurants Choosing fruit rather than dessert Choosing healthier foods is easier/more natural Choosing smaller portions Eating smaller portions Making food choices based on nutrition Enjoying sweets without overeating them No more second helpings at meals Increasing amount of veggies you eat Finding new fruits/veggies you enjoy Learning to savor foods without distractions Waiting for hunger signals before eating Making healthier choices at social events Looking at menu before going to restaurants and deciding your healthiest options Being intentional with alcohol consumption Finding new ways to eat more whole grains You eat more meals at home than from the drive through There are so many ways to acknowledge and celebrate the positive changes you are making along your weight loss journey. Remember that celebrating what you are doing right on your journey will increase the motivation you have to continue to make positive changes. Need more motivation? Check out this post on motivation for more tips. Your Coach, Andrea
How to Make Weight Loss Fun
For those losing weight, you can finally cue the confetti and pop the champagne only when you hit our goal weight. Right? But does it have to be that way? Can weight loss be fun even before you hit your goal weight? The answer is absolutely YES! Weight loss doesn’t have to be a boring chore. It can be fun and exciting! Here are some ways to make weight loss fun: Simply decide that weight loss is FUN Start now and decide that weight loss is FUN. If you think weight loss is hard, then your brain will go out and find all the evidence for you that weight loss is hard. Have you ever bought a new red car and then you hit the road and it seems like everyone and their mother owns a red car just like yours? Your brain uses the reticular activating system to filter unimportant information out and only focus on the stuff that matters (like the car you just bought so the brain filters out all the other cars and focuses on the ones just like yours). But how does your brain determine what’s important? By the thoughts you think. Your thoughts are literally the instruction manual for your brain. So if you tell your brain that weight loss is a struggle and is hard, then it will ignore any evidence that weight loss is easy or fun. It will focus only on the evidence that it is a struggle and is hard. So decide on some thoughts you want to think about weight loss being fun and practice them daily. Here are a few ideas that I use: “I enjoy moving my body intentionally every day” “I feel light and energetic when I choose nutritious foods” “I blow my own mind when I see how easily I resist urges and temptations” Create ways to celebrate making good decisions Going from 250 pounds to 150 pounds requires making different decisions. Humans don’t like change especially doing less of what feels good (you know, like eating less of delicious foods). So to make those hard decisions more appealing, you have to make them feel good by celebrating the hell out of them! Seriously, every small decision that you make should be celebrated so your brain looks back on that decision and wants to do it again. The brain loves to avoid pain and seek pleasure. If all you are feeling on your weight loss journey is pain of moving your body and deprivation from not eating the foods you love, it simply will not work. You have to create pleasure throughout the process so the brain will start craving those new choices. Here are some examples: After a hard workout, pump your fists in the air and shout “I’m a champion! I’m amazing!” Use a habit tracker and put cute stickers for each task you accomplish Put a dollar into a jar every time you pass on dessert and then buy yourself something nice with that money Buy the cute clothes NOW I remember when my size 18’s were getting tight, I vowed that I wouldn’t buy myself any new clothes until I lost some weight. I was hoping that the allure of new clothing would make me more committed to working out and eating better. Instead it just made me feel more uncomfortable and sad. It was a constant reminder of how I hadn’t lost any weight yet and the shame I felt about my size. Don’t wait until you are at goal weight to buy clothing you really love. When you look good, you feel good. When you feel good, you make good decisions. I have never found myself eating a bowl of ice cream because I felt amazing in the clothes I was wearing. But when I feel fat and frumpy, I spiral into “what does it matter” thinking and serve myself a heaping bowl of Ben and Jerry’s to console myself. The body you have now is the body you will have when you lose the weight albeit smaller. It deserves your love, admiration and cute clothing now, not later. The more you love your body now and celebrate with clothing you love by wearing things that look and feel good on you, the more you will want to continue on the path towards your health goal. Make a weight loss bucket list Weight loss isn’t rocket science. Once you figure out what works for your body it simply becomes a game of consistency until you reach your goal. Make weight loss more interesting and give yourself other goals to look forward to along the way by making a weight loss bucket list. A weight loss bucket list can include a variety of things such as workouts, new foods, personal records, and experiences. For myself, I want to do at least one unassisted pull up, try Cross Fit, incorporate more vegan dishes into my meals, take swimming lessons and complete a 5k in under 30 minutes. Don’t include anything you think you “should” do. These bucket list items should purely be something that would be fun to try or will give you satisfaction. Create Reward System How do you eat an elephant? One bite at a time. When I decided that I was going to lose 100 pounds that goal seemed really, really overwhelming. It’s a lot easier for my brain to believe I could lose 10 pounds (heck, I have done that at least thirty times in my lifetime). So I broke my weight loss into smaller 10-pound goals. Then decided on rewards for each ten pounds lost. I even made a chart I could check off a box for each pound lost and see how close I was getting to my next reward. Some examples for rewards include: New clothes (hello, Stitch Fix boxes!) Manicure and pedicure Workout equipment New jewelry Hair cut and color So friends, find a way to celebrate your hard work and