Attitude For Weight Loss or Change

So, you started a journey to lose 20, 30 or 50 plus pounds. You are exercising and trying to do better with your food choices. The time comes for you to get on the scale and it has not budged that much. What is the first thing you do? Cuss yourself and wonder why you are doing all this work to show only a few pounds lost . . . so far. You then sabotage yourself and eat whatever because to you, it doesn't matter anyway. You may also ask, "Why aren't MORE pounds coming off QUICKER??" When I hear this, there are so many factors that vary from one person to the other, but what is common is those 20, 30 or 50 plus pounds did not show up in just a few months. When I ask the individual to think about how long their unwanted weight appeared, it usually has been years . . especially for higher weights. If this relates to you, no matter what the goal is you have to understand that healthy weight loss is no more than 1-2 pounds per week IF you are doing everything you should. This includes:

• Count calories or points. You have to be conscious of everything you put in your mouth and record it daily.
• Increase daily exercise to 30 minutes with a combination of strength training and cardiovascular activity. Three to four of those days should increase to vigorous activity where you are sweating and not being afraid to increase your heart rate.
  
• Eliminate sweets, fried or processed foods and snacks.
• Reduce fat intake to less than 30%.
• Increase lean proteins and fiber
  
• Increase fruit and vegetable intake
• Increase water intake
  
• Decrease portion sizes
• Eat at least 3 smaller meals a day with 2-3 snacks.
• Eat every 3 hours

Ok, so the above list is what I call the tangible list. Things you can do and check off to say, "I did this or I did that one." Or in the optimal scenario, "I do all of these." However, weight loss and change goes deeper than just a checklist. This won't come easy unless you really want it and do not let anything OR anyone stand in your way. This has to come with the right attitude and mindset. You can have all the support from friends, family and fitness professionals, but if your self-esteem or self-worth is low, you're long term success is potentially compromised. You tend to focus on everything negative and don't think success is possible.
You have to take a look in the mirror, face yourself and ask what it is that you want (and why) when it comes to weight loss. Is it health benefits, aesthetics or just to move better? Then you have to ask what is holding you back from your success. Is there anything underlying that you are not acknowledging? Or maybe there is someone holding you back, as well. Friends or family can support, but they can also create stress, which will hinder your progress. The bottom line is you have to face yourself and be willing to overcome those internal (or external) obstacles to make your weight loss journey as smooth as possible. Focus on the goal, focus on success, focus on the positive.