Little Lies= Little Results

I read an article recently that really hit home for me.  I used to (and still at times) tell myself these little lies that result in well, no results or a lack of positive results. 

One of the biggest things I tell myself is that "I don't eat that much."  This is the biggest lie you can tell yourself.  You  may eat all healthy foods, but if you are supposed to eat 1700 calories, going over that can still add weight, even if it's healthy fruits and veggies.  The best way I have found that helps me control how much I am eating is to keep a journal.  I use My Fitness Pal, a website that includes a database with all kinds of food you can track.  There is also a mobile app you can use so you're always in touch with your food diary.  The other way I keep track of what I'm eating is to text pictures of what I'm eating to a good friend.  There is no judgement but if I am eating something not so great, she will call me out on it. 

The next excuse I have told myself is "I train really hard on my own."  Well, sure, we tell ourselves that.  I used to work out at a gym and I would go for 30 minutes and do something on the elliptical and throw around a couple of weights and call it a day.  I would think I was working really hard.  Then I learned the meaning of a true work out and I no longer believe that I used to train really hard on my own.  I follow a workout program on DVD now (I've done Chalean Extreme and am working through Turbo Fire now) and every now and then I still find that I could amp up the intensity level.  Working out to a DVD helps, but it still isn't perfect.  Try to find people who can keep you accountable.

Another excuse we tell ourselves is that "We don't party that often."  Well, what is your definition of "that often?" And what is your definition of "party" even?  I looked at the calendar and every single month I have something going on.  Whether it's April and I have Easter and my anniversary or November and I have my birthday and Thanksgiving, something is going on every single month.  Even August (end of summer) and January (beginning of the year) have something going on.  So, whether it's a small gathering for a neighborhood block party, or a large wedding reception, you still have a party where food and drinks are served.  Watch what you eat and drink.  Consuming a lot of empty calories in a beer or wine glass will be a detriment to your weight loss.  Excessive partying can also lead to lack of sleep, which is not good for weight loss and energy levels.  Try to control the amount of parties you attend or at least what you consume.

"I don't have the time or money to get in shape."  I do not even know how to begin to address this.  I wrote a blog (found here) about the most common excuse (lack of money) for losing weight.  See how I address that in that article.  As far as a lack of time for working out, I will address that in another blog but honestly, there is NO EXCUSE.  You have 24 hours in a day.  If you sleep for 8 of them, and work for 8 or 10, that still leaves you with 6 to 8 hours of YOU time.  Yes, you may have the kids to take to soccer practice, or a meeting at church.  But honestly, what do you do with your time at the end of the day?  How many hours of TV do you watch?  How many shows are in your DVR right now waiting to be watched????  You can take an hour (or even a half hour) a day to work out.  I do not want to hear that excuse.  Beachbody even offer a 10-minute trainer workout where you can do one 10-minute workout or string a couple together to do a 20 or 30 minute workout!!!  There is NO EXCUSE!!!!  I'll address it in a blog later this month a bit more in depth.

I laughed when I read this excuse: "It's not MY fault I can't lose weight."  Really?  Who makes the decisions on what you eat or how you exercise?  Who twists your arm with the donut in it?  Who whips out the debit card for that venti chocolate mocha with extra whip?  This is not an excuse I have ever really used.  Even the fact that I am adopted and do not know my medical history does not negate the fact that my weight is my responsibility!!  I know there are some medical conditions that make it difficult to lose weight, but you still have choices. 

Excuses are well...  excuses.  They do not get the work done...  If you are truly considering a life change, stop making excuses.  That is the first thing you can do.  I know this seems harsh but I have been there, with every single excuse in the book.  Trust me, it will get you nowhere!  Excuses- throw them OUT THE WINDOW!!!  When you've done that and fully come to grips with the fact that losing weight and getting healthy will be a good thinig for you, you will feel free and better!!!!!!

How do you keep going when the going is tough?

Has this ever happened in your life?  I know it has in mine!

The scale doesn't cooperate...
The co workers want to eat out and you can't say no because the boss is going...
One beer turns into one beer too many...
The 24 hours that were there turned into not so many...
It's just a tough day, week, month...

So the going is getting tough.  Remember not to focus too much on the past.  The past is behind us.  We are looking forward.

Here are 10 tips I focus on when I'm trying to regain my focus:

1.  Focus on today!  Focus on what you can control right now.  I don't know about you, but I can only handle focusing on what is happening right now.  Even focusing on the whole day seems like a lot.  So take a moment and focus on just what is happening right in this instance.

2.  Try to release the stress and tension.  This isn't helping you focus.  Take a brisk walk.  Exercise.  Go hit a few tennis balls.  Get a massage. 

3.  Reach out for support.  Beachbody coaches provide FREE personal support to help you get back on track.  This type of support is invaluable for me.  My Beachbody coach is amazing and I could not do this without her.  It's one of the reasons I became a Beachbody coach.  So I could help others struggling through the same things I am.  If you are not ready to connect with a Beachbody coach, connect with a friend.  Surround yourself with positive people who are there to support you.

4.  Hold on to hope and gratitude.  Be hopeful that you will pull through this challenging time.  Be grateful for the victories you have already achieved.

5.  Comfort and care for yourself.  Take the time to take care of you!  If you need 15 minutes away from everybody, take that time.  Read a book, close your eyes, take a nap, grab a cup of coffee.  Whatever you need to do to comfort yourself.  Do it!  (But don't use FOOD!)

6.  Know that this struggle is temporary.  No matter what the struggle is, it will hellp you grow and learn.  It is also just temporary.

7.  Let go of what you cannot control.  Just like #1 says to focus on what you can control, do the opposite with the things you cannot control.  You probably cannot control where a group of co workers go for dinner.  You express an opinion, but you don't have the ultimate say so.   BUT you can control what goes in your mouth!  Drink one beer if you must.  Drink only water!  Don't touch the chips at a Mexican restaraunt.  But let go of the things out of your control. 

8.  Commit to a goal.  What do you want to achieve today?  Tomorrow?  This week?  This month?  This year?  Think of what you want to achieve and then commit to it!  It won't happen if you don't commit.

9.  Lean on faith.  God has given you a beautiful body and He wants you to take care of it.  BUT He loves  you no matter what.  Even if you trip up for a night and gobble down a whole tub of ice cream.  He still loves you but lean on the fact that He wants you to take care of your body. 

10.  Allow yourself to dream.  This is my favorite one.  My husband and I settled on the dates for our Hawaiian vacation today.  We leave July 18.  I am dreaming of a sexy me lounging on the beach with a 90 lb weight loss under my belt.  Guess what?  It's not only a dream but a goal!  I can most definitely do it.  It will take a LOT of hard work, but the dream is taking shape. 

Take each of these and ponder what they mean to you during the tough times.  You can do this!  Make a goal, lean on people for support, dream!  You are a beautiful person!