healthy habits

Have you tried losing weight without trying?

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I bet your “scam” radar just skyrocketed, but hear me out. Losing weight without trying isn’t that crazy. 

I did it in 2019 by asking “What’s possible for my health and body this year? How can I take better care of myself?” Weight loss was a byproduct.

Try it. 

What’s possible for your weight and body  in 2023?

Do NOT base your answer on your past. Your past only equals your future when you let it. 

It’s hard to believe you can do something you haven’t done before. My clients always start out in some form of disbelief:

Jennifer K. felt like a “plump old lady”, hated exercise and ate when she was bored. Today, she’s 3 sizes down for 3 years and counting.

“I hate exercise and I love sugar,” said Chris C. who went from an XL to M, and now enjoys exercise and veggies, still leaving room for sweets 😊.

At 62, MIke V. couldn’t keep up with the outdoor sportsman lifestyle he loved. But after losing more than 40 lbs. he feels alive, “living the life I want.” At his last checkup, the doctor said they have nothing left to talk about! 😉

These clients didn’t use willpower. They changed what they believed was possible. One small step at a time.

Photo by Chang Ye on Unsplash

I challenge you to do it, too. Ask and answer these three questions:

  1. What do I really want for my health and body?
  2. What do I think about my body and my ability to achieve my goal?
  3. What’s the most helpful thought I believe about my body and my capabilities?

#3 is key. Don’t keep repeating something that your brain thinks is B.S. Try something that feels less negative, more neutral:

  1. Exercise isn’t my favorite thing (instead of “I hate exercise”)
  2. My past doesn’t have to equal my future (Instead of “I’ve never been able to do it/keep it off before)
  3. Maybe my body can change (Instead of “this is just how it is”)
  4. I have a body (Instead of picking apart everything you don’t like about it)
  5. Sugar isn’t the only thing I like  (instead of “I love sugar!”)

Start here. Don’t obsess about what you should and shouldn’t eat or push yourself to do exercise you hate. Losing weight without trying comes with consistent follow-through of healthy habits you genuinely enjoy. And that requires a rewire of your brain.  

Decide that this is your year to have the health and body you want. 

You don’t have to end up “back here” again. The actions are easy. You know what to do. Now manage your mind to get it done.

Do healthy eating habits make you feel like you’re ‘missing out’?

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Growing up, I didn’t have a concept of healthy eating habits beyond the obligatory vegetable on my dinner plate. Like any child, I wished broccoli would taste like chocolate brownies. Then as I got older, I wished brownies were just 45 calories and contained the cancer-fighting properties of the cruciferous broccoli. 

Even up to a few years ago, healthy eating had a whiff of deprivation for me. But that changed when I started to look at all the foods I “get” to eat. Have you ever had those little orange tomatoes fresh from the farmers market? If I’d had those as a kid I may never have “needed” so much chocolate.

Of course you can think about all the energy you’ll have, and how great that pair of jeans will fit if you can just stick with your healthy eating habits. Creating a clear picture of how fit and strong you’re becoming, imagining yourself looking and feeling fantastic, is great motivation. 

But there’s that part of our brain that likes instant satisfaction, and thinking about those results can feel too vague and certainly not “instant.” So thinking about all of the delicious healthy foods we get to eat provides that spark of immediate enjoyment.

And I learned not to expect a sweet, juicy strawberry to give me the same feel-good dopamine spike as mint chocolate chip ice cream. It’s a different level of satisfaction. Like the difference between marriage and that initial dating phase.

Staying on track with healthy eating habits requires balancing brain chatter and temptation with your desire for losing weight, and this is one strategy that really helps me and my clients. When you not only focus on the healthy foods that you really like, but make sure to have them readily available and incorporate them regularly into your daily fare, you will feel more satisfied. And the more satisfied you feel, the less you feel deprived.

In fact, I can’t remember the last time I felt like I was missing out.

Photo by Brenda Godinez on Unsplash

How to keep consistent with healthy habits when life throws you off track

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How to keep consistent with healthy habits when life throws you off track

My dad likes to say that life is what happens when we’re making plans. My clients certainly find this to be true. They want to keep consistent with healthy habits but something always seems to block their best intentions.

You know what though? So much of life is more predictable than we pretend. That is, we know we’ll be disrupted at work. And sometimes need to work late. We know the weather won’t always “cooperate.” It’s really not a surprise when kids create a mess or need to be picked up from some activity at the last minute. 

How to keep consistent with healthy habits when life throws you off track
Photo by Marten Bjork on Unsplash

So, why not plan for these things?

The problem isn’t the problem. The problem is thinking there shouldn’t be problems. Planning for – expecting – ideal circumstances sets you up to not keep consistent with healthy habits. It’s one of the biggest reasons I see for people getting stuck in the lose-regain-lose-regain weight cycle. 

To execute consistently on your plan I recommend having a backup plan. Here are three options to consider as you create yours:

  1. If not A, then B: This is about alternatives. “If it’s dark when I get home and I don’t feel safe going for my jog, I’ll ride my stationary bike. If my friend can’t make our weekly walk appointment, I’ll listen to my favorite podcast to keep me company.” 
  2. Minimum standard: Setting a baseline minimum prevents all-or-nothing from taking over, particularly when you have an extended situation that makes it easy to put your healthy habits on the back burner. “No matter what, I exercise for 5 minutes every day. Whatever’s going on, I have a piece of fruit every morning.”
  3. Have a plethora of options: Have a list of 10 different exercises (e.g. lunges, planks, jumping jacks, even stretches) that you can combine together for a 10-minute workout. Develop a list of go-to meals that you can throw together at a moment’s notice (I talk about this in my Back on Track Challenge that’s coming up next month – let me know if you want to be first to be notified when it’s starting). Then keep certain foods stocked that you know will fit the bill. 

These are ideas to get you going. Now brainstorm several in each category. (Even come up with your own category and share below!)  If you regularly take action on your healthy habits – or try to – this will be a significant boost to your consistency.  

Ultimately, you want to avoid being surprised by things you could readily predict. Be flexible and plan for contingencies. That’s how you create the lifestyle that “gets you there and keeps you there.”

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