I Find it Best to Start at the Beginning, Part 2

Scones!

MMMMMM, scones!

In my last post I talked about setting the foundation for your weight loss journey and pointed out some strategies you can use to establish a strong base.  I asked you to take a look at what is working for and against you.  In this post I am going to focus a bit more on the role that awareness plays in creating a healthy lifestyle.

What does losing weight mean to you?  Are you instantly hit with visions of all the things that you won’t be able to enjoy anymore and dread about stepping on the scale?  If you are serious about losing weight and keeping it off you have to create a life that supports your goal.  Understanding your habits and tendencies are a significant piece to the weight loss puzzle.

Over the next couple of weeks take a look at the things you do on a day-to-day basis.  Do you get that latte and scone every morning before work?  What is your evening routine like, do you have a couple of glasses of wine with dinner?  Sure, you may be hitting a spin class three days a week but the caloric expenditure in those classes are being undone by daily habits you don’t even think about.

It may not seem like much but when you think about calories like money there is a nickel-and-diming effect that can add up over time.  The better your awareness the better you will be able to attend to counter productive habits.  So, use an app, write in a journal and start keeping track of what is working for and against you.

As always, more about me here: www.true-2-life.com

Change, It’s What You Make of It

Change

Spare some change

If you have been trying to live a healthier lifestyle and you have found that it is pretty far removed from what you did before things probably feel pretty uncomfortable.  Maybe those early morning workouts still aren’t coming along without buckets of coffee or you still aren’t making it to Yoga class on a consistent basis.  Most people really enjoy being in their comfort zone and going along in their day-to-day, not having to think to much or put extra effort into being.

While regimens are helpful and consistency tends to work well for us in our personal, professional and social lives it may also be one of the things working against your formation of healthier habits.  In order for you to make significance progress forward with your health you have to make significant changes to your lifestyle.  It’s not enough to just go business as usual especially if you have employed strategies in the past and still are at a place where you are dissatisfied.

I invite you to take a risk, take a chance and do something that frightens you.  Join that class that looks to tough or take your workout fanatic friend up on a session that you know will make you walk funny the next day.

Check me out on Linkedin and connect with me always looking for ways to network with passionate people.

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The Restaurant Dilemma

Screenshot of Pitfall! on the ColecoVision

Oh crap! Is that a scorpion or the letter “C” with claws?

I do love me some video gaming.  Along with the throw-back nostalgia of less complicated times, gaming is one of my go-to non food related boredom busting activities.  One of my favorites Atari games (Yes, I’m that old) was Pitfall, your 16 bit Indiana Jones like character jumped over traps of 16 bit alligators, 16 bit spiders, and 16 bit mummies.  Fall into any of these pitfalls and you were done.

Creating a healthy lifestyle has a lot of pitfalls, one of the more significant areas that many of my clients really struggle in are restaurants.  Now, having worked in the restaurant biz both as a cook and a waiter I am here to tell you they don’t make it easy.  A good rule of thumb for many places, the cheaper the food the higher the calories and the lower in nutritional value.

Think about it, when you go to higher end restaurants more time is given to the food, spices and preparation techniques are utilized to bring out the flavor.  Now, take a place like The Cheesecake Factory or Chili’s, food at these places tend to be a lot more processed.  Chain restaurants take short cuts to the pleasure centers of our brains by using more fat, salt, and sugar for flavor.

Now, the last thing I want to do is take away a fun family outing to Outback Steakhouse every Friday night but to navigate the pitfalls of this occasion you do have to plan.  Do yourself a favor and just look up the menu at the restaurant before you go and see what items make sense for what you are trying to accomplish.  If you find yourself heading out for an inpromptu meal with friends make sure you have an app that you can utilize on your phone (I recommend loseit and myfitnesspal).

If you are trying to lose weight and live a healthy lifestyle you have to be completely honest about what you are consuming.  Don’t make excuses, this is about lifestyle change, you can’t keep giving yourself permission to cheat a little here and a little there.  A commitment to your health means making the choices in favor of your health.

Self Sooth With Food

Rouge le Fou (151.365 7.04.08)

Seriously, a wink, what the hell does that mean?

I have discussed emotional eating a couple of times in this blog.  Everyone does it in one form or another, even if you aren’t the curl up on the sofa, watching Beaches, while tears of grief fall into your pint of Chunky Monkey following yet another disastrous Match.com date type.  Some of my clients go into mindless eating mode when they socialize out of happiness, while others reach for a quick unneeded snack out of boredom.

Have you ever stopped to ask, “why am I eating this?”  For many, food can be an escape, a way of postponing something they are dreading but have to do or, a way of interrupting uncomfortable feelings that they have.  Nobody likes to feel uncomfortable and food is a really easy way to occupy your brain and escape from your feelings if even for a couple of minutes.

The next time you reach for that sweet or salty treat try this strategy.  Simply ask, “why am I going to eat this?”  Then take a second and search for the feelings that you are having in the moment, are you anxious, afraid, bored?  Once you identify that feeling write down what you think is causing you to feel this way and note that eating will not help you solve this issue.

As always, learn more about me and what I do: iBehaviorcoach.com