Sunday, January 26, 2014
I've finished 21 days of the fatloser.com video series on mental toughness. I face the future without a daily dose of tough talk from the coach. His parting words:
~Life is fragile. Tomorrow isn't guaranteed. Your time is limited.
~Don't wait to pursue your dreams.
~What are you waiting for? The "correct" time will never come. Take action now!
~Finish what you started. The old habits will try to come roaring back. Don't let them.
I do have a greater sense of urgency concerning what I eat and how much I exercise in order to maintain my weight right where it is today. I am anticipating some travel this year to some national parks we've long wanted to visit, so I have to make plans to take care of my maintenance during travel and in those new settings.
This isn't the end of being mentally tough. It's the beginning of applying it for myself.
Saturday, January 25, 2014
Day 20 of the fatloser.com video series deals with plateaus and the last 2 stages of success.
When you've been 100% compliant but the scale doesn't move, you've hit a PLATEAU.
Plateaus are the body's way of self-regulating to make sure you aren't losing too fast.
They are temporary.
Frustration and your old way of thinking are obstacles to your success when plateaus happen.
You have to stay alert and on track to overcome those obstacles.
Plateaus are part of the season of pain.
Review time: the stages of success are:
2. season of pain, and
The "SEASON OF PAIN" is the mutiny of your old thinking patterns and habits against the new ones you are trying to put in their place. You're tempted to go back to the old, comfortable ways, but the old ways won't help you to your goal. You are most vulnerable in this stage. You're enduring an emotional storm. The suffering is caused by not KNOWING that you'll succeed.
Siebold suggests the following to help yourself during the SEASON OF PAIN:
~Get enough sleep. Fatigue is dangerous during habit change.
~Remind yourself of your ultimate goal. Visualize or post pictures. Tell others your goal.
~Repeat beliefs that lead to the actions you want to become automatic.
~Watch motivational speakers. (YouTube or CDs)
~Avoid negative news in the media at this time... negative emotion is contagious. Guard your consciousness.
He describes the KNOWING stage as:
~You're convinced you're going to succeed.
~The game is won, you're just waiting for the checkered flag.
~The effort seems easy.
~The Payoff is massive and certain.
I'm in the knowing stage right now. I'm maintaining right where I want to be. I think, like others viewing this series, that it's not a stage that is permanent once achieved. Keeping in mind the coping strategies for the season of pain so I won't sabotage my efforts is worth while...I'll be needing them again!
Thursday, January 23, 2014
Day 18 of the fatloser.com video series deals with making the distinction between cause and effect.
This is an important tool in weight loss and maintenance. If I keep trying to fix only the effect, nothing will permanently change. (It's like having a leaking roof and just replacing the floor each time it rains.) I must attack the cause to fix the problem.
What you believe is the cause. Your behavior is the effect.
Change your belief, and you will change your action.
Fight the old beliefs you had by repeating and acting on the new ones.
Siebold recommends getting involved with (his blog's) community. The Sparkpeople community has been a tremendous help to me. It keeps me aware of challenges, pitfalls, successes, topics which require thought, and so much more. Many of the people here have become my friends, and we help each other over rough spots.
Thanks for that! You've helped me change what I believe about losing weight and keeping it off. You've helped me reach my goal and maintain for 10 months today. You've even allowed me to see if I've helped you. This community is tremendous, and I'm sticking around!
Wednesday, January 22, 2014
Day 17 of the fatloser.com video series concerned habits. Here are the things I took away:
Habits can be constructive or destructive.
Habits are STRONG and can have addictive qualities.
Most behavioral habits can be broken.
It takes sucking it up and staying tough. (being tempted and not succumbing.)
It takes responding like a thinking adult rather than an emotional child. (delayed, rather than immediate, gratification.)
Use conscious thought rather than unconscious reactionary reflex from years of old thought processes on which to base your actions.
Build your own habits.
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