Jan 15, 2018

Weight Loss 101

 Happy Martin Luther King Jr Day. Just like Mr. King, I too have a dream. My dream is to lose that last 10-15 lbs. Today I'm going to briefly share two tools I plan on using to successfully and permanently loose the weight. (There are more than two, but for the sake of your time, I'll share two today, and more later.)

Rule #1 to loosing weight: LOVE yourself!
Reality Check:You can't hate yourself skinny. You must love yourself and your body exactly how it is right now.
Love and appreciate your body for how amazing it is. Live your life as if you were already at your goal weight. What would you do? How would you dress? Do those things, and dress that way. Don't wait for that "someday" when you're X amount of pounds lighter. Being skinnier will not make you love yourself any more than you love yourself right now. Work on loving yourself and then lose the weight out of a place of love. Trust me. If you come from a place of love verses a place of hate and self-loathing, it will be much easier to make the necessary changes because you love your body and want it to be the best ever.

 "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." -Martin Luther King Jr

Tool #1 - Eat Only When You're Hungry, Stop When You're Full

This is the Hunger Scale. The negative side measures how hungry we are. A negative 1 is just a tiny bit hungry, a negative 10 is starving (like going without food for 2 days starving. Most of us have never experience a -10).
The positive side measures how full or satisfied we are. A positive 1 is when you just barely begin to feel satisfied. A positive 10 would be stuffed (Think Thanksgiving stuffed The point where you have to unbutton your pants because you've eaten so much stuffed.)

In the middle of the scale is zero. Zero is neutral. You're neither hungry nor full.

I recommend eating when you're at a -3 or a -2 on the scale and stopping as soon as you're satisfied which would be a +2 or +3 on the scale.

If you can do this, you will naturally be at your ideal weight, and it will feel pretty effortless.

Tool #2 - Just Say No to Buffering!
Buffering is anything we go to to help us escape, or to get some immediate pleasure. There are many forms of buffering, but today I'm talking about food. The food we use to entertain us, to make us feel better when we're having a bad day, or to help us run away from having to do something (like clean the house, deal with an ornery child, or make dinner).

It can also be used it to process positive emotions as well (like when we're having a super awesome day, or we did a rockin' job and we're proud of ourselves). We use food to celebrate or to reward ourselves.
Be willing to pay attention to why you're really wanting to eat.  Recognize you're buffering. And remember that eating when you're body really isn't hungry is just adding more fuel your body doesn't need.

Stay tuned. More tools to come.

This is the Reader's Digest version.  If there's any interest I'd be happy to teach about them in more detail. Let me know in the comments.