Posts

Shift Your Thinking

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See how a “growth” mindset can help you succeed.
“Our mindsets are not set in stone. According to Carol S. Dwell PHD, a professor of psychology at Stanford University and the author of Mindset: The New Psychology Of Success, we often switch from one point of view to another in our daily life, depending on the situation. When it comes to weight loss, being able to shift from a fixed mindset to a growth mindset can help.”
When you have a growth mindset you are more open to hide new experiences and chances to improve our self. In the opposite, if you have a fixed mindset you tend to have the idea of “it is what it is” and don’t allow for growth. “Criticism lodges in our minds as truth and setbacks may seem insurmountable.”  Having this mindset can hamper our weight loss efforts.
“Shifting to a growth mindset can unleash positive, powerful changes. You’ll see your weight loss journey as one if progress and learning. Having a growth mindset leads you to reflect on those sl…

Make Your Meetings Matter

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Show up each week and you’re more likely to win at losing. Here’s how to make it happen.
Weight Watchers meetings are so much more than stepping on the scale each week. You pick up lots of useful information, both from your leader and other members. Weight Watchers meetings are a welcoming community that help to keep you inspired and motivated. One of things we talk about in the meeting room is putting yourself first and this is a great way to do just that! “On the days that it’s the hardest to get to your meeting, are often the days you need it the most.”  We all know those days-the one where you “just know” that the scale is going to be up. But you don’t have to get on the scale. My leader always says - come for the meeting and then decide once you’re there if you want to face the scale. But it’s never “required”.
The Weight Watchers Weekly quotes some figures that state how much more weight you tend to lose when attending meetings. I’ll be the first to tell you I do…

Boost Awareness

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Tracking gives you insights, keeps you focused and helps you succeed.

The evidence is clear!  Tracking helps you lose weight by making you aware of what and how much you're eating,  BUT...it's up to you on when and how to track!  Some people pre-track all their meals, using it as a guide for the day so they won't stray.  Others prefer to track as they go.  I know I vary between the two.  Some weeks I've sat down on a Sunday and planned my whole upcoming week.  Other weeks, like this week, I'm playing catch up on my tracking.  It's not about being perfect, its using that mindful piece and using your tracker as a tool to help reach those goals.

How it helps- when you're tracking, it helps you stick to your calorie or point goals and you are able to budget on if something is "worth" eating. This is especially important at certain times in your journey, like when you're just starting, after a vacation or when you haven' t been to a meeting in…

Set Your Fall Goals

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Look back on your summer to help you move forward with your plan.

As we settle back into our fall routine, which for many of us means back to school routine its a great time to reflect on your progress over the past few months.  "What worked in terms of reaching your goals, for weight, healthy eating, activity and mindset?  And what didn't?  For example  if you never made it to that 5am spin class-ask what happened?  If the answer is that you actually hate getting up early and don't like indoor classes, you can use this information to adjust your activity goals."

"Looking back on what you've learned can set the stage to recommit to or revise your plan.  Setting goals that are SMART (specific, measurable, attainable, realistic, and time-bound) makes it more likely that you'll reach them."  For instance rather than saying I'll walk this week, your goal should be I'll walk on Monday, Wednesday and Friday for 3 miles beginning at 8am.

Using what…

Move to Lose More!

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The trick? Combine activity with a healthy eating plan.
So as I'm sure you've already said to yourself- duh! Everyone knows that. But it really is tricky because we all know it, but we all struggle with it. If we didn't we wouldn't need to be attending Weight Watchers meetings or following a weight management program at home. Something to remember is that physical activity isn't just going to the gym or jogging around the block. Movement is technically "any body movement that increases your energy expenditure." Any time that you move you are physically active so that means carrying groceries (in one trip if you're like me), dancing with a friend, walking a 5K. Now if you change what and how you're eating and match that with an increase of activity- you should see a 20% greater weight loss than changing your diet alone!
"How it helps is that aside from enhancing your wellbeing, boosting your mood, helping your heart health and cu…

Get Happy

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Boost your everyday joy - it can help you live healthier and lose weight. Let's face it when we're happy everyday tasks seem easier, the day seems brighter, our loved ones seem awesome, all is right with the world, right? It gets better! Happiness not only affects how we feel but what we do, who knew right?! Studies have shown that Happy people make better choices overall. That means better food choices and getting out there to move more. You have more energy. You engage socially. You are more likely to perform more "good for you actions", like eating more nutritious food and getting more rest-because of more activity!
"Happy is as Happy does". Although half of our tendency towards happiness is genetic, another 10% from our environment and the remaining 40% is determined by what we do. You can choose to do things that make you happy. Small things can make a big difference. Even taking a moment to take in that sunrise or sunset while you're…

Sunday Vibes

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Those Sunday Vibes. I've got them. I slacked off in August. I went on vacation and stopped tracking. Then upon coming back from vacation, settling back in to the school routine I'm noticing that scale creep back up. I don't want that to happen so I need to get a hold of myself again and start tracking. It's just that simple. When I'm tracking (and following) what I'm eating, I do better. It really is a no brainer.  It of course there are a million reasons why I don't track. The biggest one is it keeps me in denial of how much I'm actually eating.

I also started back at weekly meetings today.  there was a special for a 3 month membership where it cost me just slightly more than what I pay to go once a month.  I like going to the meetings, I get a lot out of them.  The Sunday morning group I found is great.  So I'm paid up through December 1st.  We'll see how this goes.  I'm hoping that I don't fall into the same cycle as I did th…