How to vacation and still lose weight
Many of us look forward all year to traveling, relaxing, and indulging in delicious food on vacation. If you’re on a weight loss journey, you might be wondering: how can you go on vacation and still lose weight? The great news is with a bit of planning, you can enjoy your vacation and STILL lose weight. Finding Balance on Vacation Vacation is a time to unwind, explore new places, and create lasting memories with loved ones. It doesn’t mean you have to give up on your healthy habits. In fact, a balanced approach will help you feel your best both physically and mentally when you return home. Here are five helpful tips to prioritize healthy foods and stay hydrated while enjoying your getaway: 1. Stick to a Routine: While it’s tempting to completely let go of your routine, maintaining some consistency in your meals can make a big difference. Start your day with a nutritious breakfast, such as yogurt with fruit, oatmeal, or eggs. Having a healthy foundation sets a positive tone for the rest of the day. On my most recent trip to Costa Rica, I brought my vitamins to take each morning as well as protein powder to ensure I was keeping my protein intake on target. 2. Prioritize Water: Staying hydrated is crucial, especially if you’re in a hot climate or doing lots of activities. Carry a reusable water bottle with you and sip water throughout the day. Not only does it keep you hydrated, but it also helps control hunger and reduce the chances of mistaking thirst for hunger. I have a special water bottle that is strictly for travel. It has a flip-up straw that means it is perfect for throwing in my bag without worrying it will leak. 3. Choose Wisely at Restaurants: When dining out, look for menu items that are grilled, baked, or steamed rather than fried. I generally enjoy one indulgence per day, which means one fried item OR one sugary treat. Enjoy your favorite indulgences, but balance them with healthier choices to ensure you can continue to lose weight while on vacation. 4. Pack Healthy Snacks: Bring along some healthy snacks for the journey and your daily adventures. Nuts, seeds, fruit, and whole-grain crackers are great options. Having nutritious snacks on hand can prevent you from reaching for less healthy options when hunger strikes. I often pack myself containers full of oats, chia seeds and protein powder to prepare easy overnight oats. I also use snack sized Ziplock bags to put individual servings of protein powder so I can keep my protein intake up even on vacation. 5. Enjoy Mindful Indulgences: Part of the joy of vacation is trying new foods and indulging in treats. The key is to do it mindfully. Savor each bite of that gelato or pastry. Choose the treats you really love and enjoy them without guilt. Balance indulgent moments with nutritious meals to keep your energy levels up and regret at bay when you return home. Remember, vacation is about more than just food. It’s a time to connect with loved ones, explore new places, and create unforgettable memories. One of my most memorable moments on my Costa Rica trip had nothing to do with food. I had the pleasure of ziplining above the canopy of their rainforest! The views were absolutely spectacular and it was truly a humbling moment when I realized that at my highest weight I would have not been eligible to do enjoy that activity. Here are some ways to focus on the joy of your trip: Stay Active Incorporate physical activities you enjoy, such as walking, hiking, swimming, or biking. Also look for new activities to try like ziplining, parasailing, banana boat rides or horseback riding. It keeps you active and makes the vacation more fun. Connect with Others Spend quality time with family and friends. Share stories, laugh, and enjoy the experiences that make the vacation special. Our trip to Costa Rica was a group travel experience and it was a lot of fun getting to know the other people. Even vacationing with my family, it’s a lot of fun trying new experiences and foods together to see what each person likes or dislikes. Capture Memories Take photos, journal about your adventures, and cherish the moments spent together. These memories are far more lasting than any meal. Creating a balanced lifestyle means enjoying all aspects of life, including food. When you plan ahead and make mindful choices, you give yourself the freedom to enjoy your vacation without guilt or regret. It’s not about restriction; it’s about making choices that support your goals while allowing you to indulge in the things you love. Your Vacation Plan: Nutritious Choices: Start your day with a healthy breakfast to set a positive tone. Stay Hydrated: Carry a reusable water bottle and sip water throughout the day. Smart Dining: Choose grilled, baked, or steamed options at restaurants and balance them with your favorite indulgences. Healthy Snacks: Pack nutritious snacks to keep you fueled during your adventures. Mindful Indulgence: Savor your treats and enjoy them mindfully. Enjoy your vacation with confidence and joy. Embrace the freedom of planning ahead and making balanced choices that let you have fun and stay on track. Here’s to a fabulous getaway! Safe travels and happy adventures! Your Coach, Andrea
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
Creating consistency in weight loss
Action is the currency of weight loss. You can’t do the same things you’ve always done and expect different results. And you most certainly cannot take different actions only once in a while and expect consistent results. If you want to reach your weight loss goal, you must be consistent. Consistency is what I coach clients on the most and so I have put together this list of five things you need to know for creating consistency in weight loss. Consistency is NOT perfection My clients often say they are not able to be consistent, when really they are being pretty consistent. Let’s say the goal is to drink 64oz of water each day and they are only doing it five days, instead of seven. Hate to break it to you but that IS being consistent. That is consistently meeting the goal for five days. There is a difference between wanting to increase the number days you meet the goal and being consistent. Too often we believe we are not being consistent in weight loss when we aren’t perfect. But that’s not the case! Consistency does not equal perfection. In fact, thinking you are not consistent because you aren’t perfect is defeating and causes you to quit. So recognize when you ARE being consistent and that will increase your desire to continue to be consistent as well as take more positive action towards your weight loss goal. Only make small, doable changes I get it. Being overweight can feel terrible. There is likely an urgency to want to be thinner NOW. But when you try to change everything about you, your routines, the foods you eat and the life you live, it takes a lot of energy and won’t last for long. Too many weight loss journeys fail because they are trying to use willpower to muscle through changing everything about themselves and their lives. Don’t do that to yourself. The greatest gift you can give yourself is acceptance of where you are. Take the pressure off of needing to be anything else. You can accept where you are and still make positive change. The best way to make that positive change is to make the changes small and level up when you get really good at that change. Small, doable changes make weight loss feel really manageable and allows you to collect tons of wins. And when you are winning, you know what? You feel like taking more action. And taking more action leads to more weight loss. Use multiple ways to measure your success The scale is not king of your weight loss journey. The diet industry has brainwashed us all by using the scale as the number one measurement of success. But you’re setting yourself up for defeat if that is the only way you measure your weight loss. Scales are a lagging measure of the actions you take. It may take weeks for the scale to reflect the fruits and veggies you’ve been eating or the workouts you completed. I highly recommend using a habit tracker to measure your actions and use that as a sign of your weight loss progress. You can also track your moods, body measurements, clothing fit and use before and after photos too. Expect to not feel like it Consistency often wains when we “don’t feel like it.” But what if “feeling like it” wasn’t required? What if you could take action anyway? Well, you can! It’s great to feel motivated and excited when you first start a new diet or exercise plan, but once that wears off and boredom sets in, it can feel difficult to keep taking action. It has taken over 3 years for me to reach my weight loss goal. There have been a lot of times that I didn’t want to work out or eat the food I planned. And you know what? I was still able to do it. When motivation wains (and it will), you have to be able to rely on commitment and discipline to see it through. One of the greatest gifts you can give yourself is to remain committed and disciplined through that time. As you continue to take action, even when you don’t feel like it, that motivation will return and this time with a giant side of pride. Remain focused and keep going no matter what When you focus on the problem on your weight loss journey, you’ll find more of them. When you focus on the solutions, you’ll find more weight loss. Recognize when you are being inconsistent and figure out what you can do to become more consistent. Focusing on how to be more consistent creates more consistent action and more consistent results in your weight loss journey. When I started my weight loss journey in 2019, I simply decided that I was going to figure it out no matter what. When I overate or missed a workout, I got curious with myself and figured out how to move forward. You can choose the same. There is no need to beat yourself up for being inconsistent. Remain focused on your weight loss goal and allow yourself to be curious and find a different way going forward. After all, if you continue to do the same things, you’ll get the same results. What’s getting in your way of being consistent? Your Coach, Andrea
The ONE thing you need to start losing weight
People overcomplicate weight loss all the time. But to get started and to keep going, you really only need one thing: Belief. It’s absolutely true. Believing that you can lose weight is the ONE thing you need. You don’t need a food scale, a bathroom scale or a calorie counting app to get started. All you need is to believe. You might be thinking, it’s really not that easy. But I promise that to begin your journey, that’s all you need. You would never start a diet if you didn’t believe YOU could do it. You would never start an exercise routine unless you thought YOU were capable of getting results from it. It all starts with belief. And you know what? It all ends when belief goes away. You stop following the diet when you believe it is no longer working. You stop working out when you stop believing that you’ll get the results you desire. Belief is the fuel for you weight loss journey. When you believe in yourself and the ability for you to get results, you take action. If that belief falls away, then you stop taking the action. It was a very powerful moment in my life when I realized that belief was fueling everything. I had experienced success on diets before and couldn’t seem to figure out why I eventually stopped being successful and put the weight back on. Then one day it hit me: I quit believing in it and stopped taking action. There was nothing wrong with me. I wasn’t broken. I wasn’t doomed to be fat for the rest of my life. I simply stopped believing. Just as easily as I can choose to believe in something, I can choose not to believe too. And whether or not I believe, determines how I’m showing up and the results I get. As scary as that might seem, it’s actually the best news ever. I no longer had the responsibility of finding the perfect diet or exercise plan. I simply needed to practice belief. Belief in myself and belief that I could figure this out no matter how long it took. With those beliefs I found safety in trying new things and seeing what worked well with my life. I was able to look at my habits and see which ones were helping on my weight loss journey and which ones weren’t. I could take my time and figure it out because I had the belief that I would figure it all out and reach my weight loss goal no matter what. If you are struggling with belief in yourself, here are a few things to try: Read other people’s weight loss success stories for inspiration Write a list of 100 things you’ve been successful at (nothing is too small) Use motivational quotes to inspire you Begin with practicing the thought “I’m willing to believe I can do this” Reach out for help by scheduling a call with me! How do you practice belief in yourself? 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
Why weight loss goals suck
One of the most influential books on my weight loss journey was Atomic Habits by James Clear. His take on setting weight loss goals blew my mind and helped me to set my weight loss journey up for success. Basically Atomic Habits says that goals (including weight loss goals) suck and don’t help you achieve lasting results. Here are four reasons why weight loss goals suck: Winners and losers have the same goal Millions of people set the goal to lose weight each year. Some of them are successful and many are not. It’s not the goal that makes you successful. But we often see the people on the Today Show, Instagram or Facebook that set a goal of losing 100 pounds and actually did it! We can often credit the big goal and their why being big enough as the reason they were successful. But that’s not true. Like I said, millions of people set the same goals and often have the same meaningful (or more so) reasons why they want to accomplish that goal and still fail. Achieving a goal is only a momentary change How many times have you or someone you know achieved a weight loss goal only to put the weight back on and then some? Want an example? I wanted to lose 30 pounds for my wedding. Did I do it? I sure did. I also put the weight back on and then some after I said “I do” because the goal had been attained and I stopped doing the things it took to maintain that weight loss. Setting and achieving the weight loss goal did not change how I normally lived my life in an overweight body. It only provided a temporary period of time where I made different choices to achieve a specific result. Want another personal example? I ran a full marathon in 2015. It was my goal to just cross the finish line. I found a training plan and religiously stuck to it. I did not think of myself as an athlete or even someone that loved to run. Honestly, I identified as someone that does hard things…but just once and just to say I did it. So once I crossed that finish line, I quit running. I did the hard thing and now it was time to go back to my normal programming of eating a bit too much and being sedentary. Cue no more running and putting on close to 80 pounds. Goals restrict your happiness Especially with weight loss, many of us think that we can only be happy when we’ve achieved our ideal weight. This even seeps into our weekly and sometimes daily lives as we weigh ourselves. If I reach my two-pound weight loss goal this week, then I can be happy. If I don’t lose at least two pounds then I will wallow in shame. Goals create a very restrictive “either-or” situation. You either get to feel happy for achieving the goal or miserable because you didn’t. What’s a girl to do? James Clear suggests that instead of setting goals, you should fall in love with the process that produces the result of the goal you wanted to achieve. For me, this meant that I fell in love with make a daily food plan and journaling each morning. I came to value that time as the way I set my day up for success. It was my me-time. It was the best way to start each and every one of my days. Goals are at odds with long term progress The purpose of a goal is to achieve it. Or in other words, win the game. Once you win the game, what’s left? Time to pack up your things, go home and relax. And that’s exactly what many of us do. We achieve the goal, only to stop doing the things that helped us achieve the goal. There is nothing left motivating us or driving our actions. Remember the marathon example? I stopped running. I had already won the prize. I had my marathon medal and it was time to pack up my running shoes and go back home to be my pre-marathon self. Instead James Clear says the magic is changing how you perceive yourself. Start identifying as the type of person that achieves the goal you want to complete. In the marathon example, if I started identifying as a runner, I would set up a running routine because running is important to me and I love how I feel when I run. I would crave hitting the pavement after a long day. I would think of my runs as my me-time and maybe even become besties with the other runners in the neighborhood. When you start identifying as a runner, you start doing the things that runners do. This enables you to attain the goal AND continue with the habits and processes you put in place because that is now a part of who you are. Instead of setting a weight loss goal, think about who you need to become to be a person that maintains a healthy weight. How do they start their days? What do they eat? What thoughts do they think throughout their day? What makes their days enjoyable? How do they enjoy moving their body? What do they do that allows them to enjoy vibrant health each day? If you would like help in evolving into the person that effortlessly maintains a healthy weight, I can help you. Sign up for a call with me and let’s get started. Your Coach, Andrea
Five things for successful weight loss
Millions of people try losing weight each year with the end goal in mind. A certain number of pounds lost, a particular pant size or a dress they are trying to wear for a special occasion. But it’s much more important to have the right start to your weight loss journey. Here are five things you need to be successful in weight loss: Belief that you can do it It’s essential for successful weight loss that you believe YOU can do it. This is different than thinking you found the right diet that will shed pounds quickly or the right exercise routine that will give you washboard abs. This is the belief that you can follow the plan and stick with it. This is the belief that you are willing and able to do the work. Fake it until you make it doesn’t apply here. That will only lead to success over a couple of months then inevitably quitting and undoing any progress you made. Don’t worry. If your belief is a little shaky, that’s OK. You don’t have to believe that you are able to do it for your ENTIRE weight loss journey. But can you start with the belief in you today? Can you stick to it today? Then ask yourself the same question for tomorrow….then the next day and the next…and before you know it you’ve grown your belief in your weight loss abilities. Acceptance that you won’t always be perfect Decide right from day one that you won’t always be perfect and that’s OK. I have lost over 90 pounds and I had many days that I ate off plan or overate. I decided that I wouldn’t let that be a reason to think I was broken or incapable of losing weight. I simply made that mean that I was a human that made a choice that didn’t align with my goal. I didn’t have to be perfect but I did need to get back on-track as soon as possible. You won’t always be perfect either. Accepting that from the beginning takes a lot of the drama out of it. Treat it as an event you knew was coming then get back on track as soon as possible. It’s like being on a car trip. You might get a flat tire at some point. It’s something that happens but isn’t a reason to quit going onto your destination and live on the side of the road for the rest of your life. You put your spare tire onto the car and get moving again. You have that choice on your weight loss journey as well. You can choose to eat on plan for the very next meal and keep on moving onto your weight loss goal. Be open to trying different things If you do the same things you have always done, you’ll get the very same results you already have. Being success in weight loss requires eating and drinking in ways that are different than what you’ve been doing. It doesn’t take a complete 180-degree turnaround to get different results but it does require small changes. The very first thing I ask my clients to do is to ask themselves before every meal “Am I hungry?” If the answer is yes, eat. If the answer is no, wait until you are hungry. They are amazed at what a difference it makes just asking themselves this small question. Really open your mind to all the possibilities for change. You could drink a few more sips of water, leave a couple bites behind at each meal, switch to whole grain bread or walk for fifteen minutes each day. Be careful not to think that these actions are too small to amount to any weight loss. Every small action adds up. Plus it makes your journey more enjoyable since you aren’t having to rely on Herculean willpower to muster through. Decide to figure it out Maybe the things you tried didn’t result in weight loss. Again, not a big deal. Change it up and see what DOES work. The problem with diets and exercise plans is that they don’t take into account the individual person. The way I teach weight loss is custom to YOU. You are the expert in your weight loss and I help you find that inner wisdom that defines weight loss on your own terms. Because when you define weight loss on your own terms, you lose all your weight without any fear of it ever returning. So get curious when you stop losing weight. Ask yourself what contributed to that. Find something new to try next that will give you a different result. Your weight loss journey will change along the way and willingness to figure it out is required to be successful. Love yourself no matter what Starting your weight loss journey with self-hate or loathing for your body is a recipe for disaster. You don’t have to go from hating yourself to loving yourself. Just stop the hateful comments. When I was 250-pounds and hated the way I looked, I simply made an agreement with myself to stop saying hateful things. I didn’t have to change it to something loving. I just said to myself “I don’t think that way anymore.” Then as my journey progressed and I gained for confidence and love for myself, I was able to say loving things instead. The amazing thing is that your brain cannot think two thoughts at the same time. As soon as you start thinking something new, the other thought is gone. Here’s why loving yourself is so important. Think about going in for a performance evaluation and your boss tells you how much he hates you and everything you do is wrong. Then he demands that you make huge changes. How likely is it that you will rise up to meet his demands? I don’t know about you but I’d be searching for a new job! Now imagine that a
Magic in Every Mile
This past weekend I ran the runDisney Wine and Dine Half Marathon and 5k. At the race expo they had tons of merchandise with “Magic in every mile” emblazoned on it. At first, I thought it was a cute saying. But as I ran along the 13.1 mile course, the idea came to me: Magic in every mile is exactly what keeps runners going all the way to the finish line! I often have used the saying “A journey of one thousand miles begins with a single step” as a way to remind myself that it’s the small stuff that add up to get you where you want to go. But a journey of one thousand miles ends up being two-million steps. How do you keep motivated? Find magic in every mile. When we started our half marathon, I knew it was going to take us over three hours to complete it. That’s a long time! I needed ways to entertain myself and make it fun. Otherwise, my brain likes to start dwelling on how long it’s going to take, what’s wrong with the weather and how tired I am. And THAT is a recipe for feeling terrible and wanting to quit. So I found ways to make it fun. I dressed up as Ursula so I scoured the crowds looking for other Ursulas or Ariels and cheering them on. I even asked them to take photos with me! Same thing goes for your weight loss journey. It feels a whole lot better to make the process fun rather than focusing on how long it will take and foods you can’t eat (P.S. I teach you how to lose weight eating anything you want! So if this is YOU, let’s talk). Find others who are also building healthier eating habits, call out to them and cheer each other on! Get excited for the new recipes or exercises that you use along the way. Find your supporters Disney employees were out on the course with cowbells and clappers cheering us on. And boy, did I embrace it! I waved and said good morning. I whole heartedly thanked them for being out there. I told myself that they were there just for me. I completely ignored the fact that I was running with thousands of other people and that the employees were just clapping and cheering because Disney paid them to do it. You can do the same! Instead of thinking that your husband is “just saying” that he thinks you look thinner or your friend admires your dedication to your work outs, really take a moment to appreciate their support. Take none of it for granted. It all matters. Tell yourself it’s fun People in general can tend to focus on the negative. Our brains were designed to find problems so we could live another day. When you are running a half marathon, there are TONS of negative things to focus on. For instance, it rained on us while we waited 45-minutes before crossing the start line. Then it got hot for a couple miles while we ran on a boring stretch of highway. There were parts where the road was so narrow you couldn’t help but bump into other runners and walkers with every move you made. Plus the fact that we were running over 13 miles and your body starts chaffing, hurting, and pretty much dying. But what you focus on is always a choice. And what you focus on, you find more evidence for. I decided I was going to have fun during this race. It’s not every day you get to run a Disney race and I wanted to love every minute of it. I took selfies while characters posed with other people (I had NO time to stand in lines for my own pictures….otherwise the sag wagon would have swept me!) I looked around the parks in amazement as I ran through them. I reminded myself how lucky I was to have enough money and a loving husband to watch our four kids while I went and ran with Mickey. The more I told myself that I was having fun, the more fun I had. They told me there was magic in every mile but it was really up to me to find it. If you are having trouble finding magic on your weight loss journey, I can help. I help my clients find joy and happiness while losing weight and I can help you do the same. Sign up for a free session with me to find out how.
Five thoughts that kept me FAT
For all of my adult life, I felt stuck. It felt like my fate in life was to be overweight. I tried and failed so many diets that I figured I was just broken. In reality, the only thing that was broken was my thinking. Here are five thoughts that kept me FAT: I don’t feel like it This thought kept me waiting for the motivation fairy to drop in and fill me with motivation to do the things I didn’t feel like doing. In reality, feeling like doing something is never a requirement. We do so many things in our every day lives that we probably don’t feel like doing. For instance: paying bills, changing dirty diapers, following speed limits, chores around the house, attending meaningless work meetings, etc. You don’t feel like doing them but you get it done anyway. The motivation to do something doesn’t come from an outside source. Motivation is created by you. If you are still waiting around for motivation to strike, check out this blog post on “How to find your weight loss motivation in 3 easy steps.” Quit using “I don’t feel like it” as an excuse to remain the same. Instead tell yourself “I don’t have to feel like it to do what’s best for myself.” I deserve to eat whatever I want This kept me feeling entitled to eat indulgent foods all day, every day. ALL the diets I had been on before left me feeling restricted and deprived. And I hated it! I didn’t want to feel that way so I told myself “I deserve to eat whatever I want.” But the truth of the matter is I always have a choice in what I eat. Whether I am on a restrictive diet or eating everything in sight, it is because I am choosing to do so. Continuously telling myself that I deserved to eat whatever I wanted also left me feeling entitled to a party in my mouth each time I ate. I only thought about amazing and entertaining foods I wanted to eat. Foods that nourish my body and help it perform at its best were rarely considered. Once I changed by thought from “I deserve to eat whatever I want” to “I can eat whatever I want however I choose to eat healthier so I can achieve my health goals,” I finally found a balance between nourishing my body, eating foods that were entertaining AND losing weight. I don’t have any willpower Another thought that kept me fat. It reinforced that I was broken and there was no hope for change. The reality of willpower is that everyone has it. Some people use their willpower each day and therefore it’s stronger. Others have let it wither away like an atrophied muscle. If you want more willpower, then you have to start using it. Start small. Try leaving one bite behind after each meal. When that starts feeling easy, leave two or opt for half a plate of veggies. These small moments will help strengthen your willpower. The stronger it gets the more you are able to use it throughout your life. A great thought to think instead of “I don’t have any willpower” is “Willpower is a muscle that everyone has and I am working on making mine stronger each day.” I don’t want to miss out on life Oh man. This was a big one. It kept me believing the lie the food is the only source of connection and fun in life. Spoiler: it’s not. In fact, food can often be a distraction to true connection and fun. Food is an activity that many people enjoy doing together however it isn’t a requirement. I am not missing out on life if I choose not to eat or choose to eat differently than people around me. Instead, think of all the ways that being healthier allows you to enjoy your life MORE. This was a game changer for me. I had never considered that my life could actually be better and I could be more engaged if I was losing weight and getting healthier. I could be more intentional in my conversations and interactions with others at parties. I could run and play with my sons. Bucket list items I was sure I could never do become possibilities again….hello standup paddle boarding, indoor skydiving and boudoir photoshoot! Not to mention that getting healthier also means living longer. And not just living longer to be bedridden but living longer with a functioning body. Try thinking “Being overweight taxes my body and shortens my lifespan which truly results in missing out on life.” I’ve failed too many times before. By the time I reached 250 pounds, I had tried and failed at least a dozen diets. I felt like there was nothing left to try that would work for me. I felt so hopeless. Thinking “I’ve failed too many times before” was simply an excuse to stop trying at all. This thought kept me fat because it reminded me how much failure sucked before. It was my way of protecting myself from future pain and humiliation of failing yet another diet. However failure is a natural part of the human experience. If we all stopped doing anything the moment we failed, then none of us would learn to walk. The first time we fell down, we would stay on the ground. But for some reason failing a diet (or multiple ones), seems like a real reason to never try to get healthier again. Maybe I just found dozens of ways that didn’t work for me and that’s OK. That’s actually perfect! Every way that doesn’t work is actually a step closer to finding what DOES work. So instead of the thought “I’ve failed too many times before” that kept me fat, I chose to think “I want to figure out how to live my healthiest life on MY terms.” You can figure out weight loss on
How visualization can help you lose weight
A powerful tool you can use on your weight loss journey is visualization. I often tell my clients that our thoughts are the instruction manuals for our brains but that doesn’t just include the sentences we tell ourselves. Our brains are powerful machines. You can reinforce those thoughts, create more desire, strengthen commitment and increase motivation by using visualization. Here is how visualization can help you lose weight: Instructions for your brain First, visualization is a process of seeing images in your mind. If you think about a tree, chances are you are able to visualize a tree in your mind. Words when paired with visual images tell a complete story. Your brain has a complete story of what you want on your weight loss journey when you pair your thoughts along with visual images. When your brain clearly understands the goal, it is free to start going after the solution and paving a way to achieve that goal. If you are unsure of where to begin with visualization of your weight loss goal, start with visualizing yourself looking into a mirror. Visualize how your stomach is smaller, your legs slimmer and maybe your cheeks less round. You can envision yourself in smaller clothes or maybe even visualize your current clothing fitting looser on your smaller-sized body. For more advanced visualization, envision yourself going throughout your day. How do you get out of bed? How do you go down the stairs? What does it look like getting in and out of your car? Envision yourself going through these daily activities in your slimmer body. Create desire Visualization also helps create desire on your weight loss journey. Many of my clients blame their reason why for not being compelling enough and why they choose to quit. More often it is because they have not spent enough time thinking about their why and creating a strong relationship with it. The more you think about the reason why you want to lose weight, the more important and desirable it becomes to you. Thinking about your reason only on January 1st is a recipe for remaining the same. But if you think about your reason every single day of the month for an entire year, you’ll build desire and commitment to that goal. Another great way to build that desire for your weight loss goal is to visualize yourself at your goal weight daily. Envision yourself enjoying your new slimmer body. Think of the different activities you’ll engage in, that your weight currently holds you back. Visualize yourself in clothes that you love and feeling confident in them. Create a vision in your mind of yourself that you truly want and are excited to experience. Find solutions to obstacles You can also use visualization as role play for situations you find tough to deal with in real life. Let’s say that you struggle with leaving restaurants overly stuffed. Visualization can be an amazing tool to walk through going to the restaurant and taking a to-go box home with half of your meal inside. It’s a lot easier to visualize that action in your mind when the delicious food isn’t sitting in front of you. Again, the visualization becomes the instruction manual for real life. Once you get comfortable packing up half of the meal into the to-go container in your mind, you can do it more easily in real life because your brain already knows the clear instructions on how to do it. Help keep yourself going Motivation can come and go on your weight loss journey and that’s totally normal. Sometimes getting your shoes on is the hardest part of the workout. Visualizing yourself putting on the shoes, completing the workout and seeing yourself be proud of that accomplishment can be a great way to get yourself motivated to take that positive action again. Not only that but visualizing yourself at your goal weight helps remind yourself of what today’s action can result in. If you are lacking in motivation, you can return to feeling motivated by visualizing a time when you felt really motivated. Picture where you were, what you were doing and how the feeling of motivation felt in your body. Of course, along with that visualization, tap into the thoughts you were telling yourself at that time so you have a really clear picture of that motivation. Together these two things are a great way to return to that motivated state and keep yourself going on your weight loss journey. Have you tried visualizing yourself at your weight loss goal? Comment below. Your Coach, Andrea