Positive Attitudes
....
Here are some positive sayings you can say when you're feeling down.....
.. I am a worthy person who deserves to succeed.
.. I will be the little "choo-choo" who could.
.. I will chew my food slowly, so I can enjoy every bite.
.. I believe in myself. What others think doesn't matter.
.. I can exercise anywhere, at sink, stove, table, desk.
.. I enjoy giving compliments, because I enjoy receiving them.
.. One positive thing I can give away free, is a smile.
.. I want to lose weight for me, because I'm worth it.
.. Each time I pass a mirror, I will look and say "I love you".
.. I will make an extra effort to be loser, 'cause I am a winner.
.. I am an intelligent person who knows what to do to lose weight.
.. Today, I will do for myself, as I do for others.
.. I will keep a positive attitude because that makes me feel good.
.. My dieting pals friends make me feel important. I will succeed.
.. It is nice to be important, but more important to be nice.
.. Think sweet thoughts, not thoughts of sweets.
.. You haven't failed until you quit trying.
.. Diet: something you put off until you are putting too much on.
.. I will go to great lengths to avoid going to great widths.
.. Friendship is to people, what sunshine is to flowers.
.. Believing is the beginning of a dream coming true.
.. It's not what's in the house or around it's what goes in the mouth.
.. Today is the tomorrow you promised to start your life style changes.
.. A pint of good example is worth a gallon of advice.
.. Success has no calories, but it sure tastes sweet.
.. A stumbling block can be help, if it jolts us onto the right track.....
.. ..
Saturday, September 19, 2009
Setting Goals ....
What do you think it's going to take for you to be successful at losing this weight and keeping it off forever? We hear over and over again that the answer is changing our behaviors and learning newer, healthier, habits...I agree wholeheartedly.
At the same time, my own journey has taught me that this is no easy task. We are creatures of habit and we become acclimated to all the behaviors that we've learned throughout the years. We've got to learn to take this step by step and remember that every little change, no matter how minute it may seem at the time, is another step in the right direction......another goal reached.
Keeping sight of your ultimate objective is important. But, you must keep in mind that it's the small goals you set for yourself that will eventually get you there.
Here's some ideas for setting goals for yourself: ....
* Set a goal to journal EVERY DAY! ....
* Make it a goal to exercise a certain number of times out of the week...or take it one day at a time if you're just starting out. ....
* Try buying a new outfit...a size down...put it somewhere you can see it every day and imagine how you'll feel when you can get into it! ....
* Getting to your meetings EVERY week! Especially when you're not wanting to go! ....
* Meeting those guidelines for a day...then a week. ....
* Changing your attitude. ....
* Always parking farther away from a store so that you take a few extra steps to get there. ....
* That one extra sit-up you do each day...eventually reaching a number you didn't ever imagine. ....
* That extra walk around the block...that can lead to running for miles! :) ....
* Have a ring you haven't worn in years? Get it out. ....
* Is there a red light food you just can't be trusted with? Make it a goal to avoid it for a week. ....
Acknowledging every goal will help keep you motivated for the long run. It will help you to see the progress you are making and it will show you the changes you need to make for lifelong success! Think about your day, your lifestyle....now think about the things you could change and make them happen....set your own goals. Over time I think you'll see how these small changes can make a huge difference. ....
What do you think it's going to take for you to be successful at losing this weight and keeping it off forever? We hear over and over again that the answer is changing our behaviors and learning newer, healthier, habits...I agree wholeheartedly.
At the same time, my own journey has taught me that this is no easy task. We are creatures of habit and we become acclimated to all the behaviors that we've learned throughout the years. We've got to learn to take this step by step and remember that every little change, no matter how minute it may seem at the time, is another step in the right direction......another goal reached.
Keeping sight of your ultimate objective is important. But, you must keep in mind that it's the small goals you set for yourself that will eventually get you there.
Here's some ideas for setting goals for yourself: ....
* Set a goal to journal EVERY DAY! ....
* Make it a goal to exercise a certain number of times out of the week...or take it one day at a time if you're just starting out. ....
* Try buying a new outfit...a size down...put it somewhere you can see it every day and imagine how you'll feel when you can get into it! ....
* Getting to your meetings EVERY week! Especially when you're not wanting to go! ....
* Meeting those guidelines for a day...then a week. ....
* Changing your attitude. ....
* Always parking farther away from a store so that you take a few extra steps to get there. ....
* That one extra sit-up you do each day...eventually reaching a number you didn't ever imagine. ....
* That extra walk around the block...that can lead to running for miles! :) ....
* Have a ring you haven't worn in years? Get it out. ....
* Is there a red light food you just can't be trusted with? Make it a goal to avoid it for a week. ....
Acknowledging every goal will help keep you motivated for the long run. It will help you to see the progress you are making and it will show you the changes you need to make for lifelong success! Think about your day, your lifestyle....now think about the things you could change and make them happen....set your own goals. Over time I think you'll see how these small changes can make a huge difference. ....
HAVE YOU EVER JUST SNAPPED?
Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?
When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?
We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.
How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.
Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?
When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?
We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.
How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.
Red Light! Green Light! Yellow Light!
Are there certain foods you must stay away from completely or you'll eat the whole bag or package? We call them trigger foods. Foods we just can't stop eating no matter if we are hungry or not. RED LIGHT! We need to identify those foods so we know how to handle them. (or not)
You may need to avoid these foods altogether until you can eat sensible portions. Just because it's a red light food now, doesn't mean it always will be.
Manage Your Environment by not bringing them into the house. You may be able to eat them under controlled circumstances. (A 1 ounce bag of chips while eating lunch with co-workers)
Foods that require caution are considered YELLOW LIGHT! You can control these foods in some situations but not others.
Purchase single serving packaging or just prepackage your own portions.
Is there a lower calorie substitute for your red or yellow light food? Maybe even one that doesn't taste as good so you don't want to eat as many.
Don't allow yourself to get too hungry.
If you feel you have to have a certain food in the house for your spouse or children make sure it is in a cupboard that you don't open often. Whatever you do don't leave it/them on the counter!
Always plan ahead.
You feel in control when eating GREEN LIGHT foods. Yay! It's not all about being out of control!
Having a firm goal to set your eyes on will also help you manage your RED and YELLOW light foods.
Is your goal important to you? Find strategies to stay in control and you can reach whatever goals you set for yourself!
Are there certain foods you must stay away from completely or you'll eat the whole bag or package? We call them trigger foods. Foods we just can't stop eating no matter if we are hungry or not. RED LIGHT! We need to identify those foods so we know how to handle them. (or not)
You may need to avoid these foods altogether until you can eat sensible portions. Just because it's a red light food now, doesn't mean it always will be.
Manage Your Environment by not bringing them into the house. You may be able to eat them under controlled circumstances. (A 1 ounce bag of chips while eating lunch with co-workers)
Foods that require caution are considered YELLOW LIGHT! You can control these foods in some situations but not others.
Purchase single serving packaging or just prepackage your own portions.
Is there a lower calorie substitute for your red or yellow light food? Maybe even one that doesn't taste as good so you don't want to eat as many.
Don't allow yourself to get too hungry.
If you feel you have to have a certain food in the house for your spouse or children make sure it is in a cupboard that you don't open often. Whatever you do don't leave it/them on the counter!
Always plan ahead.
You feel in control when eating GREEN LIGHT foods. Yay! It's not all about being out of control!
Having a firm goal to set your eyes on will also help you manage your RED and YELLOW light foods.
Is your goal important to you? Find strategies to stay in control and you can reach whatever goals you set for yourself!
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