The Secret to Making Exercise A Daily Habit

The secret to making exercise a daily habit is by incorporating more fun activities into your daily routine.

When I first joined the program, Live More Weigh Less (LMWL), one of the first things that was brought to my attention was that I had forgotten how to have funAll my “Fun” revolved around eating.  Outside of food, I had forgotten how to celebrate life in other ways. All of my workouts were punishing and brutal and felt like “work” as I thought they should.  I never moved my body in ways that were just for fun. I would get up and do a “workout” but then outside of that I’d be pretty sedentary the rest of the day. Ironically, I now realize if I had just incorporated more fun activities into my days then I might not have needed the grueling workouts at all. Putting more fun into our lives can be an easy way to sneak in exercise without even realizing it.
Because my workouts were punishing and my life was dull, I would overeat because food was my only source of entertainment and joy.  I used food to take up the space of the fun that I wasn’t having.
As I worked through the LMWL program I sought out more fun and I worked hard to come up with ideas for ways that I could have fun. But I soon realized that there were 2 main issues keeping overweight people like myself  from having more fun and they had nothing to do with our lack of creativity.
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The first issue is that we,  as overweight people, tend to have limiting beliefs about what we can and cannot do in our plus size bodies. We tell ourselves that we can’t do this or that activity because we’re fat. No matter how large you are, there is always a way to figure out how to incorporate physical activity into your everyday routine.  Sure there may be a few physical activities that would be harder for you to do depending on how much extra weight you’re carrying around. But in my experience the activities people avoid when they are fat usually have very little to do with physical capability and everything to do with not wanting to draw attention to themselves. Examples: swimming, dancing, anything that requires getting dressed up or wearing shorts, etc. You get the picture. You’re not afraid of not being physically  able to do something. You’re afraid of how you think you’ll look doing it and how uncomfortable that attention might make you feel. I say, get over yourself. No one is focused on you that hard. They are way too busy obsessing about themselves.
The second issue that keeps us from having fun is that as adults, fat or skinny,  overtime we’ve conditioned ourselves to believe that grown-ups are only allowed to have a certain type of fun and a limited amount at that. This belief manifests in many different excuses. I’ve listed the most common ones I’ve heard below and I offer some rebuttals to help you claim back your fun.

Top 10 limiting beliefs that are keeping you from having more fun and losing weight in the process:

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The Simplest Thing You Can Do To Lose Weight in 2018 All Year Long

The one thing you can do right now to help you start losing weight fast is to find one thing that makes you feel good about the way you look that also has nothing to do with the number on the scale.  For me that one thing was rolling my hair at night.
For years my mother has been trying to get me to do this but I just blew her off  because it seemed like it would just be one more thing I had to add to my to-do list.  But this past summer, I finally took her advice and started rolling my hair at night.  4 months later its the single best thing I’ve done for my weight all year.
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For years my mother insisted that if I just rolled my hair at night it  would give me a nice curl in the morning. At that time in my life I was spending a lot of time overexercising so my main hairstyle was a quick ponytail. It was very boring,  understated and plain.
Subconsciously what was really going on was that I was telling myself, “you are too fat to walk around with your hair looking special. What’s the point anyway? All people will see is how big you are. You’ll seem silly trying to keep your hair nice when everything else looks so bad so don’t bother.”
 
So what’s changed?
Why did I finally  decide to listen to my mom and try rolling my hair? It certainly wasn’t because I had lost weight. In fact I had a baby in March so I was even bigger!
Two years ago I changed the way I approached my weight loss journey. I made a deliberate effort to look as good as I possibly could at the current weight I was. No more waiting on the weight.
 
As a result something incredible happened.
I felt pretty. Not “pretty for a fat girl”, but truly pretty. I looked good on the outside and that made me feel good on the inside. It turned out that treating myself well and being good to myself was the exact recipe for weight loss that I needed.
Each day that I got up,got dressed and walked outside feeling pretty resulted in a day where I didn’t want to numb myself out with food. As a result I naturally started eating less and eating better to make sure that I kept feeling good. Feeling good on the outside started translating to feeling good on the inside.
 Deone Sanders said it best,
“When you look good, you feel good. When you feel good, you play good. When you play good you get paid good. When you get paid good you live good.”
Perhaps we can alter that to apply to our weight loss journey.
“When you look good, you feel good. When you feel good, you want to eat good. When you eat good you play good. When you play good, you live good.”
 
You get the idea.
After all of that work I was in a much better place to hear my mother’s suggestion to roll my hair at night and so I did. Now, instead of seeming like a chore, it just seemed like the next natural step in my quest to look my very best. My wardrobe was popping, of course my hair should follow suit. Boy what a difference that made this year!
 Being overweight and then having a baby and gaining even more weight was a very challenging moment in my life. This could have been a time when I sunk further into the dieting abyss. But because of the work I had already done I was prepared and I knew that the first thing to do was find my beauty right then and there, post pregnancy body and all. Rolling my hair helped me do that.
Now everyday when I wake up and I unroll my hair,  I see those fantastic curls and I get giddy with joy. My hair looks awesome! I am excited to get out there and start my day! From that single nightly habit comes a dozen other actions throughout the day that are good for me and will eventually lead to me losing weight naturally.
I do believe with all my heart that one day soon I will walk this earth with no more excess weight on my body. I haven’t given up on that goal.  But now, when I do, it won’t be because I sustained a ridiculous 1200 calorie diet or pushed through endless hours of bootcamp. No. It will be because I learned to love myself as I am in this moment. My body will in turn respond to that love and let go of the protection that it sought in the excess weight.
Loving myself today starts with simple habits like taking the time to roll my hair every night so that I can look my very best the first chance I get, not when the scale tells me its okay to do so.
What is the one thing you do today to look and feel your best as soon as possible? Leave a comment. I’d love to hear from you.

 

 

Why Your Partner is Sabotaging Your Weight Loss Efforts and 5 Tips to Make Him Stop

When I got married, my mother gave me a piece of advice. She said to me: when couples move in together their daily habits start to merge and they end up resembling each other physically. You look and you’ll see that if one person is athletic their partner probably is too. If one is super lean then their partner probably is too. If one is a muscle bound gym rat, the other probably is too. And if one is overweight the other person probably is too.  And if they aren’t, give them time. One person in the relationship will shift the other way, the only question is which way will the shift occur. So beware and make sure the shift occurred in your favor.
partner sabotaging weight loss
When you start to make healthier choices in an effort to lose weight and improve your lifestyle you may notice your partner trying to sabotage your efforts by bringing home little treats or encouraging you to make bad choices at the restaurant. You may even see him eat worse than usual in an effort to convince you that you’re not eating so bad when you cheat- not compared to him anyway.
Why is he doing this? What’s his motive?
Believe it or not, it’s not really about you. It’s really about him. He’s not a bad, evil person. He’s frightened that you are changing and that you might be outgrowing him. Suddenly your discipline and self control are threatening to his everyday life. And so he has 2 choices. He can jump on board or he can sabotage your efforts and try to get you to regress. 9 out of 10 times, your partner will try the latter. It’s easier to try to get you to cheat than to try to make changes for himself and get healthier with you.  And the more progress he sees the worse his sabotaging will get and it will become very hard for you to meet your goals and live in the same house with him. But if you understand his motives then you can do your part to patiently show him that sabotaging you will not work in the long run and that joining you in this new and health lifestyle is really his only option.

Getting him to see the light will take some time but here are 5 tips to help you continue to make progress even when he tries to sabotage your efforts.

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