STOP, Just Stop!

Happy New Year!

Happy New Year! Each new year brings about a time of rebirth. For many it is a time for contemplating unrealized dreams and improving areas of life that you might want to look different.

Honestly for me, I spent way too many years writing new year's resolutions only to set the bar too high and never see them realized. I do things a little differently now because I see the world differently since I broke free from the chains of food and my eating disorder.

But, I see so many of my friends and family in that place where weight loss product companies love to prey upon. It's that dark place of despair, guilt and shame. You are suckered in with promises for quick results, only to find yourself a few weeks in right back where you started. Spring rolls around and you start the short and bathing suit season walk of shame. And...another year passes, Happy 2019 and here we go again. It's an endless cycle of yo-yo dieting.

I know, I've been there. I was there for 20+ years. I can't tell you the freedom I feel now rolling my eyes at those commercials. They prey on your guilt and shame and I want to encourage you to really evaluate what it is you want. If it's the quick fix, by all means go for it! If it's never having to diet again, then STOP, Just Stop!

Don't go another day thinking that these products will sustain you for long term transformation in your life. It is truly about behavior change. I want to share with you the behaviors I changed that made the biggest impact in me breaking the yo-yo dieting cycle in my life. They have nothing to do with buying a quick results product. You can do this!

1. LEARN TO BE MINDFUL and AWARE

Even if it is eating a cookie, own it and be mindful of what is going on emotionally for you while you are doing it. Becoming aware of timing, triggers, emotional attachments and be intentional with our decisions.

2. FIND YOUR EXERCISE SWEET SPOT

This for me has been life changing. We all have 20-30 minutes in a day that we can dedicate to exercise. I call this time the "sweet spot". It's the time when you can get exercise in without feeling guilty that you are taking away time from your kids or family. Schedule this time like you do all other activities in your life that go on a calendar. If it's a part of your schedule, then you are more likely to make it happen.

3. FIGHT FOR YOU

I have found that I struggle with feeling guilty that I want an hour 3 to 4 days a week to devote to exercise. As women, we tend to put everyone else's needs before our own. I have learned that the benefits out weight the occasional feelings of guilt (less stressed, feel great about my day, I feel strong, less food guilt). I tell my husband what my plans are for the day and I ask what he has on his agenda. We work together to make sure we each get to do the things that are important to us.

4. LOVE YOUR FOOD vs. FOOD IS MY ENEMY

I have learned to love food. In the past, I loved food for taste and comfort. Now, I love food for the nourishment it gives my body. I no longer have the "I hate myself for eating that" moment after binge eating an entire bag of chips. This new love of food will change the food choices you make, I promise you. You may still eat the chips or cookies, but you won't eat as much.

5. FOOD PREP

I can't stress this one enough. As with anything in life, the better prepared you are, the better success you will see. Utilizing a crock pot or make ahead freezer meals is a great place to start. I also prep veggies for the week ahead. You can literally make lunch in 5 minutes with a little prep time. I have found it's hard for me to justify eating out when I have put in the work to food prep. I also don't like to waste food, so that's a motivator for me too.

6. START OVER EVERY DAY

Don't dwell on the previous day's mistakes, move on. Accept that you will be thrown curve balls daily. I know that I will always battle food. I can't be so focused on my mistakes or the guilt and shame will overcome me. Start each day fresh, do the best you can. Celebrate small successes. If you are an emotional eater like I am, the journey is a long one. The small successes can be bigger accomplishments than you ever imagined.

7. MOVE, EVERY DAY

You've been walking every day for weeks, you are hitting your goals and then something happens. Life gets busy and you keep letting other activities come before your workouts. You wake up one day and it's 2 months later and you think, what's the point. END OF STORY, GAME OVER. This happened to me one time years ago. I wanted to run a marathon, started training, got up to 5 miles a day, went on vacation and did not train again for 15 years...TRUE STORY.

Now, I am active in some way every day. I like to get in 3 miles when I run or walk, but some days I just don't feel like it or have the time. So, I do something. Maybe it's a mile, maybe it's yoga, riding bikes with my daughter or doing a quick round of squats, curls etc. The point is, keep moving even when you don't feel like it. Staying in a routine even if you don't hit your normal goals will keep you on track.

I hope you found this long post helpful : )! It's going to be a great day, a great month, a great year! Take it day by day and love yourself through the process.

In Health and Wellness,

Coach D