Do you ever feel like you’ve lost the battle? Like, you’ve hit the bottom and can’t get back up anymore?
Do you feel like you’re trying so hard to accomplish goals but nothing works?
Do you feel betrayed by people or weight loss products that have failed you?
Do you ever tell yourself “nothing works so why bother try”?
If you have answered yes to any of these questions then the first thing you need to do is change your mindset and cognitive thinking.
Everybody knows the drill, whether you want to lose 2 pounds or 200. Just decrease your calories and get more exercise. And millions of people routinely set off with high hopes determined to do just that. Nevertheless, study after study indicates that while many succeed in losing some weight, the long-term results are overwhelmingly poor. Knowing what to do and knowing how to get yourself to do it are entirely separate skills. When it comes to changing behavior, especially long-term, habitual patterns, getting yourself to do something different, even when you know it’s good for you, depends largely on what you tell yourself: that is, on your thinking.
For example, let’s say you’re at a party and see five really delicious pastries. Will you end up eating too much? You probably will if you think, “I don’t care. I don’t want to deprive myself. It isn’t fair that everyone else gets to eat whatever they want, and I have to settle for one small piece”. By contrast, if you say to yourself, “I’m going to pick my favorite dessert. I’ll eat one small piece slowly and enjoy every bite. I know I’m going to feel so proud of myself,” you stand a much better chance of not overeating.
Like depressed clients, those with anxiety, substance abuse, or eating disorders, people who repeatedly find themselves unable to regulate their own weight typically can’t get past their negative, dysfunctional thinking. In order to achieve their goals, unsuccessful dieters don’t need to uncover hidden motivations or explore the hypothesized childhood origins of their problems. Instead, they need to learn how to address the dysfunctional thinking that leads to overeating.
The most basic tool that helps clients learn the cognitive skills they need to adhere to their diets is the use of index cards on which they write messages they’ll need to read when they’re tempted to overeat. They develop the practice of reading “response cards” containing these helpful messages every morning and at least one more time, at their most vulnerable part of the day. Here are a few examples of response-card messages:
– I can eat whatever I want, whenever I want, or I can be thinner. I can’t have it both ways.
– Hunger and craving always pass. I can make them go away faster by focusing my attention on something else.
– My body doesn’t know it’s a holiday. It’ll process food in exactly the same way as on other days.
Reading these cards daily, even when motivation is high, allows dieters to immerse themselves in crucially important ideas that prepare them for the inevitable difficult times, especially the thoughts that lead to negative, motivation-sapping emotions: “This is just too hard” leads to discouragement. “It’s not fair” leads to anger and a sense of deprivation. “I really want to eat this right now” leads to disappointment. Dieters can’t prevent these sabotaging thoughts from entering their minds, but if they’ve been practicing helpful responses, they’ll be able to deal with them and modify their habitual eating behavior. Train your mind with these cards until it becomes a habit and you begin to form a “mind, body connection”.
For more ways on how to help change your mindset, contact me today.
- Muscle building takes years of dedicated training. If you can manage to build 2 pounds a month of pure muscle, and – even then – that requires dedicated, consistent training and perfect nutrition… all things exceedingly difficult to achieve in the lifestyle of the average woman.
- Here’s a little secret about the weightlifting industry that no one tells you: a vast percentage of the people you see “hulked out” Are on something. There are entire message boards dedicated to teaching newcomers how to safely use steroids to achieve the look they’re after. This is mainly why there are bodybuilding competitions that drug-test prior to entry (and, for that matter, there are competitions that do not drug test.) The average natural bodybuilder takes years to build all the muscle necessary to get to that level. Well, steroids help cut that time down considerably. Think of the number of athletes we’ve heard of over the years being busted for using steroids to boost their performance. The performance boost comes from skipping years of training merely to cut right to having the power and strength that comes with added muscle.
- Anatomically and endochrinologically speaking, females literally don’t make enough testosterone on their own to facilitate the amount of muscle growth necessary for a woman to “bulk up.” Naturally, biologically-born females make less than tenth the level of testosterone found in a biologically-born male with comparable height, weight, and body fat statistics. This isn’t enough to get you even remotely close to where males can naturally build.
Testosterone is a key part of muscle development, but also just a key part of human function, as well. Your sex drive, your potential for developing acne, the regularity of your menstrual cycle, and even your ability to conceive and nurse are all affected by the amount of testosterone in your body. When it comes to the actual process of muscle development, testosterone aids with the repair and restructuring of muscle fibers that are affected in training through an enhanced ability to process protein. The less of this you have, the more difficult it is for you to build. Hence, no, female-type people, you won’t be able to do it.
- You actually can control how much muscle you build on your body. There’s a massive difference between lifting to gain, and lifting to maintain. You change the number of reps, you change the number of sets, you change the frequency of the training, you change the amount of weight you use, and you change the amount of different exercises you do. Everything from how fast you do your reps to how often you do them contributes to muscle growth, and are all infinitely adjustable to your desires (or with the consult and support of a specialist.) Once you’ve achieved your muscle training goal, you start to reduce the amount of training you do in one way or another, and slowly shift your training into maintenance mode and growth slows down enough to merely serve as maintenance instead of development.