Has this holiday season been a joy or a stressor? Have all the indulgences been worth it, or do you feel guilty about all the calories? Tip #1 for this season is to ask yourself these questions and to stay aware. No guilt! No shame! No punishment after the fact. The reality is that most women will begin new weight loss attempts in the first of January. Now is the time to simply become aware of what your biggest struggles are regarding food, so that when you are ready to take action in a few days, you know what your specific challenges and opportunities are. Beginning the difficult weight-loss journey by being well-informed first will help you succeed. Tip #2 is to be honest with yourself about what your struggles really are, and to know that however impossible those challenges seem, there is a way to move beyond them. From all of us at Women’s Way, have a wonderful holiday season!
I was going through my folder of archived information about mind/body/spirit approaches to better living and I came across this 11/18/09 piece in the health section of the New York Times. The take-away from the article was that more and more research is confirming the link between exercise and the ability to withstand the effects of stress – not just in the body, but also the mind and the emotions. The more we exercise, the more our bodies and brains are able to resist the physical and psychological effects of stress. During this holiday and end-of-the-year season, there are some unavoidable stressors like over commitment, financial pressures, family strains and even days on end of gloomy weather. This article reminds me that getting moving is not only about weight loss or maintenance, but about my ability to cope – mind, body, and soul.
- Freida
View this article on our facebook fan page: http://www.facebook.com/home.php?#/pages/Womens-Way-Weight-Management-Coaching/208637238831?ref=ts
The weight loss journey demands change. Changing your relationship with food…changing what you eat…changing your schedule to fit in exercise…changing sizes…sometimes even changing major aspects of life like jobs or relationships. Many women give up on the weight loss journey because change can be SO OVERWHELMING. Brave few carry on through the initial stages of loss and discomfort to experience the rewarding results of change.
TIP: Expect change to happen, and know that it does not have to be hard. The secret? Stay focused on your goal and relax into the idea of letting go and allowing change to happen.
Women’s Way has also undergone change this month and is now located on the top floor of the L&N Building downtown, with more space and expanded services. Come check us out at our upcoming Open House on December 3rd from 4-6pm.
Change how you handle the holidays this year by attending the Women’s Way annual course: Maintaining Your Weight During the Holidays, beginning December 1st. Contact (865)329-8897 or siri@womenswaywmc.com to register.
The leaves are changing and are beginning to fall. The weather is cooling off and the rainy season has begun. This is a time of year when it is easy to fall back into a place that feels comfortable.
Falling back into old, comfortable habits is a normal part of the weight loss and weight management process. What can separate this time from all the other attempts is the loving understanding that falling back into old habits is an inevitable part of the process. It doesn’t mean you are a failure. If you notice yourself feeling ashamed, guilty, or embarrassed about reverting back to old habits, please take a minute to forgive yourself. Recognize that one of the most important things in weight loss and weight management is the ability to forgive yourself and then to get back on track and keep trying. You may go through this process dozens or hundreds of times during your weight loss journey. Get comfortable with it.
Once you have accepted this “falling back and then getting back on track” as an important part of your journey, the next step is to look at it non-judgementally and begin to understand when and why it happens. This process can become an invaluable opportunity to learn about yourself and about how to succeed at long-term weight management.
Freida’s bio is coming soon!
Do you ride the daily roller coaster of blood sugar highs and lows? Do you crash around 3 or 4 o’clock every day and crave something sweet to pep you up? If so, listen up. You can maintain a nice steady blood sugar all day and feel much more stable and energized. Here are the 3 steps to get you there:
1) Eat something at least every 4 hours
2) Keep carbohydrates controlled (stay under 60 grams of carbohydrate for any given meal or snack…this includes foods and beverages combined)
3) Include protein (get at least 7 grams of protein in any given meal or snack…this can come from foods and/or beverages)
What’s interesting is that these are also some of the basics to get you started on the road to healthy weight loss as well. As always, give me a call if you need more information or further support!
Take care of yourself out of love, not punishment. Eating healthy foods and exercising your body are ways of taking care of yourself. If you force yourself to do these things because you think you should, then it just becomes another way of beating yourself up. When you are able to take care of yourself because you want to – because you love yourself – then you will truly be successful.
It’s time to start making plans for next weekend – the Fourth of July. It is possible to celebrate, have a good time, enjoy friends and family, and not give up completely on your weight loss goals. With long term weight management comes an understanding that food is only one part of life. There are many other ways to celebrate, to relax, to reward yourself, and to have a good time that don’t include gorgin on high fat, high carb foods and drinks. Sure, the occasional “treat” has its place, but only in balance with other healthy foods and physical movement. But remember, this is not about “rules”, but is about feeling good. Does it really feel good to be overstuffed and then sluggish from overeating?
What seem to be normal and reasonable portions are often many more calories than our bodies need, and are certainly more calories than our bodies need to lose weight. Unless you are a swimmer, biker, or other athelte who burns a lot of calories every few days, then the portions offered to you in restuarants and in some packaged foods can get in the way of you reaching your weight loss goals. For example, a large cookie (like the ones you get at sandwich shops or burrito shops), are typically around 700 calories – that’s 5 times the size and calories in a healthy serving size for a cookie. And that’s more calories than you needed in your meal alone! What about before you eat? When you go to a mexican restaurant, you are typically offered around 40 tortialla chips – that’s 4 times a healthy serving size (of 10 chips), and provides an extra 400 calories before your meal comes…and that’s not to mention the cheese dip and margarita that you have with it! Calories add up very fast when portions are to large.
Remember – all things in moderation. It just requires additional effort in moderating when we live in such a supersized culture.
There are no good or bad foods. And when you eat certain foods, you are not a good or bad person. Educate yourself to understand your body’s caloric needs, and how many calories are in your favorite “naughty” foods. What would happen if you ate just 1/2 of it? Or even 1/4 of it? Is that realistic for you? If so, cutting portions can be a very effective way to lose weight without depriving yourself of pleasurable eating experiences. If this method is a recipe for disaster, then it may be best to just stay away. One of my clients taught me this saying:
“One is too much, and a thousand is never enough”
You know yourself better than anyone. Weight management is about self management. Know yourself, and your tendancies. Then manage accordingly.