Body Changes During Weight Loss: What to Expect
Mindset is Key to Weight Loss and Living Healthy Meal Prepping Tips to Keep You on Track with Weight Loss 8 Ways to Shift Your Weight Loss Mindset Prepare Your Kitchen for a Healthy Eating Makeover
Trust the Process of Making Permanent, Healthy Lifestyle Changes that Result in Weight Loss Weight Loss Goals: You Got This! 2Inspirenutrition.com February 2022 FREE
Water for Weight Loss The Importance of Exercise for Your Weight Loss Goals
INSIDE THIS MONTH’S ISSUE Mindset is Key to Weight Loss and Living Healthy - pg. 3 Body Changes During Weight Loss: What to Expect - pg. 5 Water for Weight Loss - pg. 9 Weight Loss Goals: You Got This! - pg. 12 The Importance of Exercise for Your Weight Loss Goals - pg. 14 Meal Prepping Tips to Keep You on Track with Weight Loss - pg. 18 8 Ways to Shift Your Weight Loss Mindset- pg. 20 Prepare Your Kitchen for a Healthy Eating Makeover - pg. 24 Trust the Process of Making Permanent, Healthy Lifestyle Changes that Result in Weight Loss - pg. 26
Want to lose weight, but not sure how? This month’s issue is packed full of weight-loss tips and facts for you and/or your loved ones. different “solutions” and “tricks” out there There are so many di that can be quite confusing to follow or can lead to different results for everyone. Each one of us, as unique individuals, require our own weight-loss solutions, so we are going to provide you with some simple ideas that you can easily factor into your lifestyle, so you can find your “solution.” We‘re going to help you understand the importance that your mindset plays into your journey, as well as ways you can shift that mindset to benefit your goals. We will also let you in on ways to use water to help reach your goals, as well as changes you may see in your body as you go along on this journey. Trusting the process is one of the most important things that you can do when it comes to losing weight. It won’t happen overnight or instantly, but with the right patience, trust, meal prep, & exercise, your goals are right within your reach. We are here to help you reach those goals and live a healthier life for both you and your loved ones. To your health, Dennis M. Postema P.S. Make sure you let your friends and family know they can get a free subscription to 2Inspire simply by visiting our website.
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The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.
Mindset is Key to Weight Loss and Living Healthy
Wondering what it takes to get fit and fabulous, and stay that way? A healthy and positive mindset comes first, before anything else. This is what will drive you to reach your weight loss goals and keep you there. It’s true! Overweight folks think that people who look trim and healthy were just born that way, and that staying in shape comes easy for them. That may be true for some people for some of the time. But the truth is that permanent, significant weight loss requires not just a diet but a lifestyle change - and that starts with your mind. 3
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Did you ever know someone who went from a very unhealthy weight to a beautiful, slim physique? Did the transformation seem to affect them to their very core… as though they suddenly began to radiate with vibrant good health and happiness?
For these people, there is no more “I’ll do it tomorrow,” “My family comes before my own self care” or other means of avoidance. They have come to realize that the gift of their own good health is also a long term gift to the people they love.
It does happen, without miracle diets, extreme exercise, diet pills or anything that we might consider to be an unsafe or risky method of losing weight.
We change the way we think about food.
Emotional eating can be deeply ingrained. Our use of high sugar, high fat “comfort” foods as a band-aid for unpleasant The reason it happens feelings, as a reward for is that the person who our accomplishments, and sustains the weight loss a way to bond with others figures out how to change may have been formed by more than just their eating family and/or friends. Once habits. They change their we break the emotional mind! How so? Well, this hold that food has on us, is likely to be different for we can finally move into every person. But here are nourishment of both body some areas where we may and soul. need to shift our mindset in order to create and We change how we sustain real weight loss perceive exercise. results: Most people think of We change our mindset exercise as a chore and a around self care. burden - a “should” that we must slog through. People who commit to a But when you relax into healthy way of living know exercise, you get to see it that they must prioritize as a joyful escape. Exercise choosing the right foods, relieves stress and gets our as well as exercising, endorphins flowing for relieving stress and taking that natural high. There is good care of their bodies. no limit to the type and
quantity of exercise you can try - from free form dancing, to controlled, rhythmic movements while lifting weights, to hiking and biking. Mindset has to do with long term personal goals. In order to shift into a healthy lifestyle and stay there, you must first get your mind right. Transform your thinking to how good you will feel once you lose the weight. Envision what will be next for you after your weight loss goal is met. What other changes will happen in your life once you begin to experience positive results? • Will you do things that come from a place of greater self confidence? • Will you go after that promotion? Start dating again? • Will you plan an incredible vacation to celebrate your healthier way of being?
Body Changes During Weight Loss: What to Expect Once you begin to see weight loss results, you may experience changes in your body as you adjust to this new way of eating and increase in daily activity. Don’t be scared to tune into your body at this time. When you tune into your body, you can identify what is right and comfortable and what is wrong and needs attention. YOU know your body best. Some possible changes that you may notice: Differences in the shape of your body. 5
One obvious change after you lose some weight is that the shape of your body begins to look different. You might realize this suddenly after doing something ordinary that you do all the time. Maybe one day you’re relaxing for a long soak in the tub when you suddenly realize that you have one less tummy roll than you used to. A discovery like this is certainly bound to make your day!
discovery. Maybe your jeans fit differently and they’re buttoning more easily. Next you might even imagine yourself fitting into that new bathing suit and looking great in it! You can make it happen.
How your body reshapes itself has a lot to do with the amount of exercise as well as the forms of exercise that you choose. For example, if you run all the time but you don’t Or, maybe you notice that, do much of anything if you’re a woman, your else, you will lose weight shape is transforming and gain some muscle into more of an hourglass in your legs and butt for which is a very exciting sure. But it’s likely that
the top half of your body, such as your midsection and arms, might not tone up as much as you’d like. If you’re losing a lot of weight, you might even start to see flab up top even as fit as you’re becoming down below. The good news is that the more variety of exercises you choose, the more likely you are to have control over the shape and size of your various parts. Take roller skating, for example. This is a type of exercise that works your quads and glutes. You might even end up with quite a large, strong and firm backside and thigh area if skating is your main go-to sport. But then if you feel like it’s time to slim that core and do some movements that elongate rather than bulk up your muscles, you can get into yoga. Yoga is both relaxing to the nervous system and a healthy way to work out your core.
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• Hula hooping: waist, core, calves, quads • Aerobics: all over body workout • Stair master or stepper machine: glutes, legs • Yoga: all over body workout • Free weights: Depends on the area you’re targeting. • Biking: butt, legs • Skating: glutes and legs • Hiking: legs Differences in your skin. Eating healthier and getting more exercise typically does incredible things for your skin. This happens because you’re moving more, eating better, and becoming more regular. Daily BMs and a healthy gut (less sugar, more fruits and veg, avoiding fried foods and processed fatty meats) definitely improve the condition of our skin.
Here’s quick list of different Another way that being types of exercises and on a weight loss and which parts of the body fitness plan seems to help they affect: your skin out is that you’re • Belly dancing: core, probably making it a abs habit to drink more water. • Running: legs, butt Staying hydrated keeps your skin supple and • Swimming: you may feel like you’re shoulders, arms
glowing more than usual. However, if you’re just starting to see weight loss and fitness results then the exact opposite may happen. Your skin may seem to get worse - for example, breakouts and rashes may appear on your face and other areas. If this happens, it’s very likely only temporary. Your body may be purging itself of excess toxins that built up during the time when you weren’t taking care of yourself. If you continue on the right track with eating lots of veggies and fruits and exercising, you should start to notice your skin clearing up. Another affect that weight loss can have on your skin is increased sagging. You may feel disappointed in your facial appearance if you lose a marked amount of weight but then notice that your neck and chin area seems loose, or that your face seems to have an increase in fine lines or wrinkles if you’re middle aged or older. You may feel like your breast size has reduced after a substantial amount of weight loss, which can be disappointing. The good news is that you can choose exercises which
help with body shaping. For example, focusing on core exercises such as crunches and stretches can help you whittle your middle which means that the fat may transfer to your breast and hip area, making you appear more shapely which is what some women hope for. Heredity, smoking, and other factors play a part in the appearance of our skin. If weight loss seems to have increased facial skin sagging for you, there are things you can do to help yourself. Certain yoga poses such as upward dog, cobra pose, neck stretches, camel pose, and others help to firm up the neck and chin area. Other parts, such as the back of the arms, breasts or tummy area may sag as well. Toning and targeting exercises usually help with this. You can also try increasing your intake of beneficial foods that keep the skin looking healthy and supple as well as drinking more water.
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• Berries - get the blood flowing to the capillaries - think rosy cheeks • Vitamins A, C and E antioxidants, abundant in green, yellow and orange veggies • Plain yogurt probiotics balance your gut which can help reduce yeast in the body and clear up rashes or acne • Beans and whole grains - both help you become more regular, improving the appearance of your skin • Bone broth - the collagen in bone broth, especially when combined with vitamin C, increases elasticity of the skin and promotes healing
Occasional pain or Which foods improve your soreness of muscles. skin? Increasing exercise and • Omega 3 fatty working out different acids - found in fish oil, muscle groups of your coconut, avocado, nuts body can certainly result and seeds in a temporary increase
of pain. The difference between the kind of pain that means you’ve injured yourself versus the “good sore” that comes with a beneficial workout, is that the former can seem much more uncomfortable as well as chronic, meaning the pain doesn’t seem to be lessening even though days are passing. The latter seems typical of a fitness regimen. We all know that feeling of sore muscles after working out. This type of “good hurt” clears up in a short amount of time, maybe a day or two or even sooner if you’re taking time to stretch before and after any cardio or strength training you may be doing. What kind of pain is “bad pain” when you’re trying to increase your physical fitness levels? Pain in the joints such as hips, knees or ankles may indicate a misalignment that needs adjusting or point to injury. Sometimes a good yoga session can realign the body and make this type of pain go away much sooner than you might otherwise expect. If it hurts when you rub your muscles such as your
calves, glutes or biceps, that probably means you’ve been lifting heavy objects such as free weights or doing reps on weight machines. If you feel crunching or popping when you move your body in certain ways, and you experience pain along with this, it may mean that you have a torn ligament or muscle. Any unexplained pain which seems to worsen rather than improve over time warrants a trip to your doctor.
difference in how your body works, it is best to reach out to your doctor Unusual symptoms. to get checked out. It can be your general Usually, if you discover practitioner or a holistic a lump, bump, rashes, blemishes, eyes are tearing doctor. Those doctors can refer you to specialists too much, stomach is based on what they find. bothering you in certain ways, nails are brittle, your losing your hair, you are Another way of keeping seeing blurry, you get tabs on your body is to dizzy, you get headaches, keep a daily journal of feel nausea, along with how you are feeling each other signals your body day and how your body may give you... it means feels. Things can happen something is “off” or quickly and normally a you are lacking specific doctor will ask “when did vitamins and minerals. you notice it?” By keeping Unusual symptoms may a journal you have a date point to something even of when you discovered more severe and critical… your symptom(s) and can when in doubt, talk to give your doctor accurate your physician. information.
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Whether your symptoms are severe or minimal, anytime you notice a
whomever you trust the most. It can be frightening to experience new and unfamiliar symptoms and body changes. Having someone close to you to confide in while you are going through the steps, before any diagnosis, could be helpful to you.
The importance of awareness is self-care and reflecting on your body. Your body is a vessel. You want to take care of that vessel, so it is as strong as possible. The news you get from your doctor could be a minor fix needed, surgery needed or a diagnosis even more serious that needs a more long term care treatment. As long as you know, you Also, discuss what you find can face it head on and with your closest friend, with those who love you partner, family member or and support you.
Water for Weight Loss
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Drinking water seems so simple... however, many of us find it a challenge to get the recommended amount for our bodies to properly function. There can be any reason why we fail to intake the right amount of water. It could be that it’s winter, the weather is cold and we’re just not thirsty.
looking great and our body healthy. • Flushes out toxins. Your kidneys and liver play a big role in keeping your body healthy by removing waste from the bloodstream. Staying hydrated supports these functions.
Maybe you left your water bottle at home again, or the lid started leaking all over the car as you were driving so you chucked it! Maybe you were so busy that you just didn’t think about it. Let’s get into the benefits of water. Why is it important to keep on chugging that H2O?
Other ways it benefits our bodies to drink water:
Benefits of Water:
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• Improves your complexion. Water hydrates your body which affects us to our deepest cells, and that includes our skin. • Maintains regularity. Hydration also helps move food through our digestive system which also keeps our skin
we have the right intake of water, but filling up on water also helps us feel full so we eat less. • Increases brain power. When we’re well hydrated, our cognitive function improves. • Provides you with energy. A common feeling of not getting enough water is sluggishness. Our body is slagging like a garden plant that’s thirsty for rain. • Prevents headaches. If we don’t get enough water, the salt levels in our bloodstream get out of balance and that can cause headaches.
• Keeps the kidneys healthy. Flush your system frequently with clean water. Your kidneys will thank you. • Helps with weight loss and weight loss maintenance. Not only can our bodies function more efficiently when
• Prevents cramps and sprains • Delivers oxygen through the body • Regulates body temperature • Helps minerals and vitamins dissolve properly so they reach different parts of the body • Helps you perform better
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How much water should you drink in a day?
Fun Ways to Get Your Daily Water Intake:
The recommended amount of water you should be drinking daily is at least half your body weight in fluid ounces of water. (Example: if you weight 200 lbs., you should be drinking 100 fluid ounces of water daily).
There are many ways to drink water. You can drink it right from a plastic water bottle, you can drink it from a pretty glass water bottle, you can drink it from a cooler type water bottle.
Enjoy a cool drink of water from a cup with a lid Drink more than this and straw, or how about amount after exercising or being active, especially from your favorite earth friendly water bottle? if you’re sweating in the Fill up a plastic gallon heat. jug, creatively labeled If you don’t give your body with a black sharpie and measured out with fun the water it needs, it will let you know. How? You’ll sayings. see signs of dehydration. You can drink your water Dehydration can be plain, or you can splurge dangerous. Adult bodies are made up of 60% water on mineral water. One neat way to get extra and our blood is 90% minerals in with your water. water is to purchase a Signs of Dehydration: squeeze bottle of minerals that you add a few drops • Bad breath to your glass, cup or bottle • Urine is a dark yellow of water. color • Headache You can infuse your water with fruit, veggies or herbs. • Tiredness For best results, chill your • Loss of elasticity to water infusions in the your skin refrigerator for 2-4 hours. • Body overheats • Muscle spasms and cramps • Lightheadedness or dizziness
Infused Water Ideas: • • • • • • • • • • • • •
Fresh Blueberries Fresh Raspberries Fresh Strawberries Fresh Mint Fresh Lemon Balm Lemons Oranges Limes Watermelon Cucumbers Fresh Ginger Apples Fresh Basil
Infused Water Recipe This refreshing recipe is perfect for the spring and summer seasons. All it takes is a little dressing up of our plain water to liven up the flavor and aroma as we sip. This makes getting your daily water intake a little bit more fun. Cucumber, Cantaloupe & Mint: 5 cups of water 1 cup of ice ½ a cantaloupe 10 fresh mint leaves 1 cucumber, sliced thin To make: Combine all in a large pitcher. Cover the top with plastic wrap and chill in the fridge until ready to drink.
Weight Loss Goals: You Got This!
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Setting goals is important to your weight loss journey, daily lifestyle and overall well being. Goals help you to be focused, committed, determined, empowered, strong, happy and motivated. How good do you feel when you create that goals list? Think about it. Now, think about this: what feelings do you experience when you work hard to achieve those goals and make them a reality? You don’t need to overwhelm yourself with reaching each goal immediately or quickly. Weight loss can happen over time, gradually and progressively. Begin with a daily goal to reach, then a weekly, then a monthly and then a yearly. Each goal has meaning to you. Plus, YOU know how much time you need to fulfill each goal. Get yourself a nice journal, one you will write in daily to track your growth with reaching your goals. 13
Goals can come in all shapes and sizes. Sometimes it’s fun and motivating to set a simple, weight-loss related goal each week. How about… More quiet time (did you know that self care helps us return to a healthy weight simply by reducing stress?). Read a chapter in a book about how to get healthy. Learn something new about healthy eating or a new kind of exercise, from an audio book. Schedule in daily stretching to reduce anxiety. Make better food choices. Stock your fridge with healthy snacks. Lose 5 pounds Lose 200 pounds! Make time for more activity… the list goes on. Once you determine
your goals, write them down. This will help you make a plan on how you’ll go about achieving your goals. Questions to ask about goals: • Is my weight loss goal reasonable, safe and attainable? • What steps will I take to reach my weight loss goal? • Who can I rely on to support me in my weight loss goals? • What is my deadline for setting my weight loss goal? • What shortcuts can I take to make it easier to reach my weight loss goal? • What will I do if I miss my weight loss goal? • What is my plan to celebrate when I hit my weight loss goal? Goals matter, especially if you’re trying to lose weight and get healthy!
The Importance of Exercise for Your Weight Loss Goals 14
Exercise is great for your body, helps you lose weight, and it’s a natural tool to level out your mood. It takes 30 minutes a day to literally turn that frown upside down and boost your energy. As time progresses, push yourself to do more. Beginners, you can start out slow by adding 30 minutes of exercise per day for 4 days a week. As you build endurance and strength, increase that to 6 days a week with one rest day or active rest day such as yoga, Pilates or stretching.
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you move forward on your weight loss journey. You can track how long you exercise for, how far you run, how much you can lift, and how your body starts to change. You can write it down in an exercise journal, make a video diary of your exercise progress, or even join a group online where each member checks in with their exercise stats to keep each other accountable.
Exercise is powerful not just for building muscle, losing weight and cardiovascular, but also to build up the immune system. Once you reach Discover which types of exercise work for you and your goal weight, there is no reason to ever stop your body. This way, you exercising. It’s one of the can safely burn those calories and build up your best things you can do for your body, that will keep strength, mentally and you fit and feeling great physically. Choose to be well into old age. In fact, active with family and the older you get and the friends. Work out at the gym if you enjoy the social more you stay with your commitment to exercise, aspect and the variety of the younger you’ll tend to activities. Got a difficult schedule? It’s easy enough look, the healthier you’ll be, and the more energy to work out from home, you’ll have. on your own time, when it’s convenient. Let’s Review the Top Reasons to Exercise: No matter where, when, how often or what type Reduce your risk of heart of exercise you choose disease. “Cardio” exercise to engage in, it will be as it’s known refers to especially fulfilling to keep activity that gets your track of your progress as heart rate up and speeds
your breathing. This type of exercise, when performed at a sustained rate and on a regular basis, strengthens the heart muscle and gives the lungs a workout. Improve your mental health and mood. Exercise delivers a boost of feel-good chemicals to the brain, raising our endorphin levels and lowering stress. All of this adds up to a boost of positive feelings, clearer thinking and lift of mood overall. Help your body manage blood sugar and insulin levels. Did you know that your body processes sugar more efficiently if you move after eating? You don’t have to run a 5K; a brisk walk after a big meal is enough to get your body working to process that glucose. Reduce your risk of falls. People who remain sedentary tend to put themselves at risk of injury. When we weigh more, we put stress on our joints (knees, hips, ankles) just doing simple things like standing and walking. If we lack muscle tone, we’ll tend to fall harder and be more likely to get hurt after a fall.
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Improves your sleep. Exercising daily definitely helps us release tension in the body to ensure a better night’s sleep. Any form of movement that gets the heart rate up for a long time will help you burn calories and lower your stress levels. Even simple stretches such as yoga put the nervous system into a relaxed state so you’re more likely to fall and stay asleep easier after body weight, and exercise, especially cardio which bedtime. burns calories at a high rate, is one of the best Strengthens your bones ways to achieve that. The and muscles. All forms of exercise, including cardio, stronger your muscles become, the more stretching, and lifting weights, help us maintain efficient you become at metabolizing your food healthy muscle stone to and the slimmer you’ll keep us fit and strong. tend to stay. Weight bearing exercise (such as jogging) delivers calcium to our biggest Improves brain function. bones which keeps our Exercise gets your heart bones from becoming pumping and your blood brittle as we age. flowing which delivers a turbo boost of brain Increase your chance of power. You’ll also tend living longer. People who to drink more water exercise are less likely to when exercising, which become chronically ill with is also good for cognitive diseases that take our life performance. too soon, such as diabetes, high blood pressure and Improve your sexual cardio vascular disease. health. Getting your body into a healthy shape has Help you control your the happy consequence weight. You’re reading of boosting our libido. We this because you’re also increase our stamina, interested in reaching endurance, flexibility and and maintaining a healthy strength, all of which can
have amazing effects on our sex life. When is the best time of day to exercise? That’s up to you and your own body rhythms. If you exercise at the same time each day, your body will tend to perform better each time. Research has shown that there isn’t necessarily an optimal time of day when you’ll be likely to burn more calories. However, the time of day when YOU have the highest energy levels will tend to get you performing at your best. Not sure when is your peak exercising time of day? Try working out in the morning for a few weeks, then afternoon for a few weeks, and then early evening for a few weeks. Compare your results to determine when is your best time to exercise when you’re likely to have the most energy and feel the best throughout your workout and afterwards. Have you played around, tried or thought about, with what time of day works best for your workout? Do it! Figure it out, because the benefits are great for your body, mind and soul.
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Meal Prepping Tips to Keep You on Track with Weight Loss One important KEY FACTOR to living a healthy lifestyle is meal prepping. Meal prepping will help you reach your weekly goals of choosing good foods during the day, rather than reaching for unhealthy foods.
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Meal prepping allows you to make no excuses because your food is already made and
portioned out for each meal throughout the day. Another benefit to meal prepping is you know exactly what sort of nutrition is contained in each meal that you’re putting into your body! This is especially important for those who have Celiac, Colitis, Chrohn’s, Auto Immune Diseases, sensitivities to foods and more.
For those of you who don’t like to cook... meal prepping doesn’t sound fun. However,it is DOABLE. 12 TIPS for Meal Prepping TIP 1: Stop over thinking meal prep. It doesn’t have to be overwhelming; you just have to proactively make the healthy choice. The more you do it, the
better you’ll become at it.
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at the grocery store with your meal prep plans if possible. It’s easy to sub TIP 2: Each week, take 20 out certain foods - for minutes to plan a trip to example, maybe you had the grocery store. Find a quiet spot to choose your a healthy chicken dish in mind, but lean pork chops recipes and create your are on sale this week. Be food shopping list. smart yet strategic, and always choose whole TIP 3: The size of your foods for the healthiest family determines the quantities of food that you option. purchase as well as how many recipes you choose TIP 6: Set aside a different to prepare. You may want day than the one you went to double or triple each shopping on, to meal prep recipe in order to last you for your week ahead. Your a good 5 days. Consume meal prep session will fish within 3-4 days. take anywhere from 3 to Chicken, meat etc. can 5 hours, so you’ll want to stretch little longer. clear your schedule for this necessary work. TIP 4: In that quiet spot, begin to put your TIP 7: Purchase storage thoughts into action! containers so you can Organize yourself with portion out single, double your favorite recipe books, and/or family sized an iPad and a pencil (in servings of each type of case you need to erase) to food that you cook. You write down the RECIPES can either store everything you chose & INGREDIENTS together as a meal kit - for you need. example, let’s say chicken, sweet potato and green Another way to make your beans portioned out as a list is... tell ALEXA to add to single-serving dinner in your shopping list or use one container. Or, you can your mobile device”notes” advance-prep elements section. of meals to store in larger containers in the fridge TIP 5: Pick one day to for the week - such as a food shop for the week. container of brown rice, a Be sure to take your list, big tub of salad veggies, and you may also want and a tray of pre cooked to coordinate sale items meat.
TIP 8: For your working lifestyle, measure out or weigh your food and add to your meal prep containers each day for a week of lunches. Prepare 2 to 3 snacks per day to keep you satisfied between meals. If you have the ability to be near your kitchen, you can measure your food, add to your plate and enjoy. TIP 9: Keep meal prep simple. Clean fewer pots and multi task instead of standing at the stove top by baking your meals or slow cooking them in the crock pot. TIP 10: You can freeze if you have anything leftover! Wrap in wax paper and put into a Ziploc freezer bag. Attach freezer labels and write in the name of the item and date to store in freezer. Plastic containers also work well to portion out and freeze meal servings. TIP 11: For easy, no-fuss cleanup, line your oven trays and pans with parchment or foil before using them to cook your food for the week. TIP 12: Be proud of yourself for getting it done!
8 Ways to Shift Your Weight Loss Mindset
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of self-care. Treat your body with respect and fuel Mindset means facing your it with nutrients. When you fears. want to reward yourself, choose something that What stops us from isn’t food based. Your putting in the effort? Fear treat to yourself could based avoidance. Rather be a massage, calling a than jump into diet and friend to say hello, buying exercise plans, identify something you have been what is bothering you Mindset is about living wanting, etc. internally. What do you with intention. want to work on about When you work out, yourself? What are you The mental shift that’s this is your happy place! using food or unhealthy required to take this habits as an escape from? Exercise is not a form of drastic step may seem punishment. Rather, it’s an to elude you at first. But once you get it, everything Mindset is about choosing honor to be able to move your body and build up to heal. clicks into place - and your strength, speed and before you know it, you’re stamina. on the path to “future you” Once you identify that internal issue or issues, - the healthier, happier you can start on the path There is no quick fix: version. By setting a goal to healing. This begins for yourself, learning the with proper nutrition and Having a goal is great right way to reach that goal and maintaining it or exercise. From there, self -- but don’t let your goal care becomes a healthy evolving beyond it, you define you. You may not outlet for you to build gain the ability to live out reach your intended on positive thoughts, your intention each day. goal for losing weight confidence, feeling in the amount of time Mindset provides the tools better about yourself, that you were hoping to. enjoying increased energy, Everything is still okay, you need to succeed. expressing yourself, and and it doesn’t mean you creating happiness. The truth is that anyone should throw in the towel. can achieve quick weight To make your weight loss loss results. But unless approach more effective Halfway to the goal you learn to change and healthier, here are still counts as progress. your mind, you’re likely 8 ways to change your After all, you’re fitter and to gain back most of the mindset: healthier today than weight you lost. A total you were when you mind shift equips you Change your view first started out. You’ll with the tools needed to get there, just keep on make permanent lifestyle around reward and punishment: pushing. Focus on how far changes. Your “practice” you have come and how goes from a concerted effort to a habit. It all starts Healthy choices are a form far you will go. What does it mean to change your mindset in order to set, achieve and sustain weight loss and goals for healthy living? Below, discover some new ways of thinking designed to help you transform your thoughts.
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in the mind, believe it!
Be kind to yourself:
you go for a 15 minute We tend to be hard on walk? Over ourselves when it comes time, smaller to body image. Be kind goals to YOU and give yourself become grace when you need it. If bigger you’re standing in front of goals and the mirror feeling critical, that’s how remember that it isn’t we make about having a washboard forward stomach or wishing away progress stretch marks. Your body in our is beautiful just as it is. weight loss Having a healthy body initiative. only increases that. Set your It’s about control and intention: moderation: Remember that you have control over your food choices. Rather than deny yourself whatever you consider a guilty pleasure, think of it as making the healthy choice for the majority of the time. When you do this, and you also keep your body and mind strong, it’s okay to occasionally have that extra glass of wine or indulge in a cookie or two.
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Before your day begins, take a few minutes to sit and breathe and set your intentions. Focus on proper breathing techniques to help connect your body and lower your stress response.
will you help me reach my goal?” Surround yourself with positive people:
Positive people will provide you with an emotionally healthy environment and lots of Identify “troubled encouragement in which thoughts”: to invest in yourself. They will build you up and When you feel those troubled thoughts coming support your goals with you. If someone is not in into your mind, make a Remember your goals: conscious decision to stop support of your weight loss goals and long term them. To do this, you can Your goals should be sustainable which means try techniques like talking plan to be healthier, you can limit the time spent out loud to yourself in it won’t be a struggle to with them. You can also maintain them and follow the mirror, or taking up actively avoid certain a dialogue with yourself, through. The more mini people at the times when or even your food, while goals you can check off you know that emotional your list in a day, the better eating. When you reach eating may get the best of for those chips… talk to you’ll feel. Did you drink those chips and say “How you. your water today? Did
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Prepare Your Kitchen for a Healthy Eating Makeover
With your weight loss mindset right, support team in place, pick a start date….next is to get your kitchen ready!
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This means cleaning out your pantry and fridge of junk food and high fat, high sugar choices to prepare yourself for a successful healthy eating program.
Things like cookies and other commercial baked goods, fried chips and boxed convenience foods should be relocated so as to avoid temptation. Anything with trans fats should also be eliminated. Instead, fill your pantry, fridge and cabinets with healthy snacking options such as fruits and vegetables, healthy protein like nuts, hard boiled eggs, cheese and lean meats… good fats such as nut oils and olive oil, and whole grains. An example of a healthy snack to keep around might be hummus and baby carrots. There may be some members of your household not participating in your new food plan and that’s okay. If you’re sharing kitchen space with other people who will be doing their own thing eating-wise, then you may want to clear out a special area of the pantry and shelf in the fridge for yourself. This is where your special, healthy items can be kept separate from tempting treats and other people’s munchies.
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Your mission is to stay focused and firm on your weight loss and healthy
eating goals no matter what other members of the house are doing. The choices that will bring you success are: prepare your meals separate from their meals; or they get to enjoy your healthier options in meals that you cook for the group.
can transport your own special, healthy snacks to have when you’re out and about. The foods you won’t be eating you can give to someone in your house to hide away, donate or give to a neighbor. This allows room for the healthy choices you will purchase during food shopping or through a CSA (Community Supported Agriculture).
Why bother separating or clearing out tempting junk food choices and empty calorie snacks? We do this to get ourselves started with good habits right away. We also know Kitchen Gadgets Ideas for Healthy Living: as someone just starting out with weight loss goals, • Indoor Grill you may be filled with (Pampered chef is a purpose and resolve at this great one) moment in time. However, • Air fryer if life gets hectic and you • Seed scouper become stressed, tired or emotional, at some point • Baking Sheets you may have a stress • Slow Cooker eating moment and this • Insta Pot is when you may reach for • Insta Pot Reynolds the filling and fattening Slow Cooker Liners foods. • Parchment Paper Not having easy access to • Measuring Cups that junk will make you • Measuring Spoons less likely to go searching for fattening snacks. • Pots and Pan Planning and preparation • Blender are the key to success, so • Salad Spinner don’t skip these. Make a • Knife set special grocery store trip to stock up on all of your • Food Processor favorite healthy foods. Also • Basting brushes pick up a set of storage • Zester/Grater containers, a cooler, and some ice packs so you • Immersion Blender
Trust the Process of Making Permanent, Healthy Lifestyle Changes that Result in Weight Loss
Everyone starts as a beginner. Each person’s reason for wanting to lose weight and become healthy differs from the next. But one thing we all do want is to look and feel better! Scary and intimidating are two words that come to mind when thinking about changing habits. It takes 3 weeks to change a habit and 3 months to change a behavior. What you know and what you have believed in and turned to is now going to look and feel different. 26
Some questions you may have: “Where do I start with my weight loss plan?” “Can I sustain this once I begin?”
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how each levels up to your standards for yourself. This will help you choose the right program and way of living for your healthy journey.
After choosing the program that fits your needs, dedicate, and “Will my family and friends commit yourself to it. support me in my effort to Contact the program become healthier? you’ve decided to move forward with, and they These are natural will then provide you with questions and feelings the tools and support you because this is all new. need to reach your goal. New things can be scary, You’ll be held accountable but they can also be along your weight loss exciting and invigorating! journey through meetings, online meetings, Face “Where do I start with my Time with your coach, weight loss plan?” and/or being part of a Facebook group for This question is a good support and motivation. one. There are many weight loss programs out Depending on your goal there. However, are they and how hard you work, supplying you with the you may reach your tools to LIVE a healthy weight loss goal sooner, or lifestyle after you lose the later, than what you may weight? Are they setting have hoped or anticipated. you up to succeed or fail? Regardless, this isn’t a race. You’ll want to make Research, research, a lifelong commitment to research! Take the time to this new, healthier lifestyle. look into each program and consulting business, You want to continue to ask questions and take make healthy choices notes. long after you reach your goal. That is why it is important to evaluate Once you gather all your information, write out the your relationship with food. Food can be healing pros and cons of each to your body, or it can weight loss program and
be concerning to your body. It will take focus and strength to navigate through your weight loss process. This makes you a stronger and more determined person because you are learning and putting what you learn into play. You will have support to do it in numerous ways so utilize that support and be a support to others. At times, you may become frustrated. That’s just part of the process, and you are never alone. There will be days or situations that may occur where you may indulge in a treat or have that extra glass of wine. Perhaps you find yourself veering off track a bit. If so, this is where the support and accountability come in, to yourself and by surrounding yourself with like minded people. Believe in yourself and put that day behind you. Don’t let it define you! Instead, move on and keep going with making healthy choices. Trust the journey and process because you will see results, not just physically but mentally and emotionally too, for the better!
