“Once you replace negative thoughts with positive ones, you’ll start having positive results.”
“Your positive action combined with positive thinking results in success”
You may the asking yourself: Willie Nelson and WHO? What do these men have in common and how does this relate to weight loss?
Research has shown that negative outlooks/self talk can lead to self sabotaging behaviors, increased stress, depression, and overeating. Chronic stress can trigger your body to release an increased amount cortisol (stress hormone).
Elevated cortisol = elevated insulin levels = decreased glucose = increased appetite for junk food (sugars/carbohydrates) = more belly fat (The cortisol connection, 2002).
According to social psychologist Alison Ledgerwood, “Our perception of the world tends to lean negative, and reframing how we communicate could be the key to unlocking a more positive outlook.”
Reframing our diet, our mind, AND our daily exercise routine is a large task that may not be achieved overnight, however we can work towards our goals every day.
Consider these steps:
- Set SMALL Goals: What is your weight loss goal? Is it 20 pounds or 75 pounds? Let’s start with 4 pounds!
Let today be a launching point to make better choices, correct bad habits, and make life long modifications. Any loss counts! You are that much closer to your goal!! - Be KIND to Yourself: If you have spent much time with me in the office, you may have heard me say this. But don’t we need this reminder?
JUST because we set a goal does not mean we FAIL if we do not achieve it immediately. Remember every bit of good work counts and every bump in the road does not mean disaster. - Speak Positively: “I’ve already made the mistake” vs.“I can be better tomorrow”
Can you hear your tone of voice? Which statement would you rather hear?
Choose to speak to yourself in a POSITIVE way! Positive self reinforcement decreases stress. Focus on altering your negative thoughts into positive ones. As Willie says, positive results should follow! - Start/Restart Exercising: Are you starting today? Have you waited a while to start?
Incorporate 30 minutes of moderate cardio into your daily routine.
But remember: 10 minutes is better than NO minutes! Do what you can…BE KIND to yourself. - Get Support: We are always here for you. But we don’t have to be the only ones. We are stronger in numbers! Find a weight loss buddy, teach your family to eat right with you, shout your achievements online.
- Carve out the ME TIME: In the hectic day to day I will tell you…I forget about ME! What’s my favorite ME TIME activity? Reading anything and everything (I also LOVE audio books)!Your ME TIME might include listening to music, breathing exercises, dancing, and/or prayer. Take at least 5 minutes of ME TIME each day.
- FIT IT IN: You don’t have to give up the food you love. Healthy portions are key to losing weight.
- Rest: Get some good sleep. A good night’s rest can contribute to regulated hormones, blood pressure improvement, positive metabolic changes, decreased stress and so much more.
The ultimate goal is weight loss and maintenance with the healthy lifestyle changes learned in our program.
References:
Alison Ledgerwood (May, 2013) A Simple Trick to improve positive thinking, TEDxUCDavis.
Goran Medic, Micheline Wille, and Michiel EH Hemels (2017) Short- and long-term health consequences of
sleep disruption. Nat Sci Sleep. 2017; 9: 151–161. doi: 10.2147/NSS.S134864
Shawn M. Talbott, PH.D FACSM, (2002). The Cortisol Connection.
