What angle are you coming from with your current diet? Diet success and weight management are reliant on strong coping mechanisms. We have to make sure we are not acting from a place of emotion-focused coping a.k.a. fear. What’s the cope definition?- According to Merriam-Webster, it is the method we rely on to deal with or overcome problems and difficulty.
Which thought life can you identify with from Melissa Ambrosini’s book, Mastering Your Mean Girl?
Are You Exercising Out of Fear?
Are you thinking: I exercise because I hate the size of my bum and thighs and because I’m desperate to fit in my jeans again? Is your reason to exercise because you can’t stand your body anymore and you absolutely hate it? Or are you exercising because you love the way it makes you feel? I love how empowered I feel when I push to do more reps than I set out to do. It reminds me I create the restrictions.
Take action now:
Raise your hand as high as you can.
Now raise it even higher.
You’ll discover magically you were able to raise your hand even higher.
Remember you create limits. You can always go farther than you believe.
What about when you eat? Do you limit and restrict what you eat for fear of getting fat? Or do you eat because it’s honoring your temple and you want to give it the best-quality nourishment you can?
What Story Do You Tell Yourself?
What story do you tell yourself about why you are dieting? How can you change it? Write your current story out and twist each one into something positive. Place your reason on your bathroom mirror, by the door when you leave or on the fridge. You can even make it a screensaver on your computer or phone if you want.
What do you tell yourself about your food while you are out with friends on a diet? Do you feel like you’re missing out? When I first began my gluten-free lifestyle I used to feel incapable of socializing because there is an incredible amount of socializing around food and drinking. We invite our friends out to restaurants for either one and both can be contaminated.
Over time I learned some coping skills:
- If you choose to cheat I want you to be aware of how it feels in your body. Do you really want to feel this again? How does feeling the awful impact the rest of your day, week, month or year if you continued to cheat? We’re not simply cheating on a meal. We are cheating ourselves of results.
- Eat before you go out just in case there isn’t anything on your plan.
- Call ahead to see what options there are.
- Recommend a place with options for you.
- Pack half your meal so you don’t overeat.
Negative thoughts outside food and exercise can impact our diet. Being skinny doesn’t equate happiness. If you really think about it I’m sure you can think of someone who is skinny, but not happy with their life. I’m sure you know someone who swears they can’t lose the weight and every diet doesn’t work. They blame everyone but themselves for their own failure to succeed on the diet. Diet and exercise are only a small part to keeping the weight off from when you just start to lose 1lb to when you’ve achieved your ultimate goal.
What we think is what leads to our success. Our thoughts, the words we say and our actions are a huge part of our success.
Do this exercise
You will need:
- 6-8 ice cubes in a plastic bag
- Your beautiful self.
- A timer or the clock app on your phone.
You are going to focus on how cold ice is and how much you would rather be doing something else rather than holding ice.
After a minute passes put the ice down and note how that felt. Now let’s find a picture of something that makes us feel relaxed- a beach, our significant other, baby, pet, etc. Whatever it is for you. No judgment here.
Set a timer to one minute. With the ice in hand. Start the timer.
When the timer goes off note – Was it easier this time?
Other ways we can help change our mindset, besides rewriting our story:
- Create affirmations from your new story to say daily.
- Meditate. Meditate on these affirmations. Just meditate!
- Yoga. Yoga allows us to become aware of our body. I even practice yoga while I eat now. I noticed I barely breathe, and I’m not taking time to chew. Now I take my time, breathe and stop eating a lot sooner.
- Vision board. Let others know your vision so they support your decisions.