Excess body weight tends to creep up on us over time until the body we see in the mirror no longer resembles the version we once knew. This excess body weight is a nuisance and tends to defeat us mentally and ruin our confidence and self-esteem. The voice of self-doubt, shame and insecurity can be loud, persistent, discouraging and even destructive to our best efforts. What if I told you that you do not have to be defeated by discouragement or low self-esteem due to a lack of results and that you can overcome the habits that have kept you stuck over the years?
Actually, why not hear it from my client Phyllis.
"I have struggled with my weight and self confidence for as long as I can remember. I desperately needed to lose the weight and so I started dieting only to regain the weight each and every time. It was a cycle that I couldn’t seem to break! For the first time since working with Pamela, I’m radiating confidence, have structure with my food and exercise, and enjoying a loving and confident relationship with my body again. I feel a lot more confident in my clothes, something that I have not felt in a long time, especially in front of large groups of people. It’s an overall change in my lifestyle and I am loving me.
And from Donna,
“ In December 2020, I began working with Pamela to shed some weight, and I am happy to say I have gotten much more out of it. I have gained control over my life and my emotions in a way that was unimaginable. I would go to the gym when there is likely to be the least amount of people and still "hide out" so no one would notice me. Pamela gave me the tools and support I needed to turn things around. I have regained my confidence and enjoying the body that I am sculpting.
You too can learn how to turn your dreams of looking better, feeling better and living better into a reality. Though there is no magic pill or quick fix solution to weight loss, there are several things you can do to reduce excess body weight. Here are some proven tips to help you in the process:
Think lifestyle not diet
Remember the cabbage soup diet? The grapefruit diet? The apple cider vinegar diet? How about the Celebrity diet? Of course practically anyone can lose weight eating mainly grapefruit for a week, but can they keep the weight off and how healthy is it? How many people do you know that have used these "diets" and transitioned to weight maintenance? Very few or none, I will guess is your response.
One of the strategies of successful weight loss is to settle into a way of life that can be easily and happily followed long-term. Any effective lifestyle and health-building program, like The L.E.A.N Program encourages a balanced diet, exercise, behavior modification and setting SMART goals to help you achieve and maintain your weight loss and health goals. When you practice this combination as a lifestyle habit, you will be surprised by how painless it is to lose weight and easily transition into weight maintenance.
Control emotional eating
Do you eat when you’re worried, bored, or lonely? Do you use food as a reward? Do you snack in front of the TV at the end of a stressful day? All too often, we turn to food for comfort. Recognizing your emotional eating triggers can make all the difference in your weight loss efforts. Emotional eating can interfere with making healthy food choices, wreck your weight loss plan and prevent you from achieving and maintaining a healthy weight. If you eat when you are:
Stressed – find healthier ways to calm yourself such as aromatherapy, get a hug from a loved one or make time for leisure activities that you enjoy.
Low on energy– find healthy mid-afternoon pick-me-up snacks such as your own homemade trail mix, energy bite or take a short nap.
Lonely or bored – reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people.
Cut down on sugar and refined carbs
Cutting out excess sugar, highly processed foods and refined carbs from your diet is one of the most common ways to support weight loss. The reality is that most of us consume unhealthy amounts of sugar, junk food and refined carbs-laden foods such as breads and pastries made from white flour (bread, pizza dough, pasta) white rice, ice cream and sweetened breakfast cereals. It is important to know your carbs and choose the healthy ones as part of maintaining a healthy diet. For example the carbs in oatmeal or an apple are "good carbs" because they contain complex carbs and fiber to minimize the effects on blood sugar. Conversely, the carbs in sweets, sodas and sports drinks are classified as “bad carbs” because they are quickly digested, leading to spikes and crashes in blood sugar levels and satisfying hunger for a short time. This repetition leads to the consumption of more empty calories which can lead to weight gain and increase the risk of developing health issues.
Steer clear of excessive sugars and refined carbs, such as white pasta, baked goods, potato chips and pretzels. Instead, opt for nutrient-rich carbs, such as whole grains, legumes, fruits and veggies. Not only can these foods help reduce weight and the associated health risks but they can also supply the important vitamins and minerals that your body needs as well.
Get Active
Being physically active is key to losing weight and keeping it off. Exercise can help burn off the excess calories you cannot lose through diet alone as well as providing lots of health benefits. By now, most of us know that physical activity increases the number of calories your body uses for energy or “burns off.” The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss. The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise 5 days weekly.
Turn off the negative self-talk
When it comes to healthy behaviors, how we think is just as important as what we do. and eat. Unfortunately, too many of us engage in negative self-talk — berating ourselves for how we look and feel as a result of weight gain. How many times have you looked in the mirror and said to your mirror image "you look terrible", "look at that stomach or those enormous thighs" or "cheese, you look like a big fat pig"? For some this negative self-talk can drive you to overeat as a way to calm yourself or numb the emotional pain. What's more, the physical stress, shame, guilt, regret, doubt, anger, frustration, failure and years of heartache can create the metabolic state that makes weight loss difficult, if not impossible. Can you relate? Nicolete did and turned what seemed like the impossible into the possible.
I used to be so critical of my body, negative, hopeless and even helpless, but after coaching and working hard in the program, I felt capable, more confident, and more confident about reaching my health goals. Before, I never thought it was possible. Through weekly calls, affirmations, genuine encouragement and practical tips, Pamela helped me learn to appreciate my body, ditch dieting, become positive, and mentally strong. She really helped me with the mental side of weight loss - which is so important! Working with Pamela was a great experience! I promise that you'll feel better about yourself and your life!" ~ Nicolete (Australia)
Excess body weight does not have to control you. Let me say it again, excess body weight does not have to control you! You do not have to be ashamed, frustrated or feel like a failure because of your mirror image. Let us take the right action and fire up your weight loss so you can look better, feel better and live better.
You don't have to do it alone! Are you are interested in working privately with Pamela to achieve your weight loss and health goals? Book your FREE Discovery Call and check out my signature weight management program, The L.E.A.N Program.
Until next time, be in health!
Pamela
I like the article. It is packed with some great tips and reminders. 👍🏾