by Cheryl Broughton, CPFT, NASM, ACE, AFAA, Director of The Fitness Edge Boot Camp
Millions of people search year after year for the secrets to weight loss while spending hundreds if not thousands on pills, potions and gadgets with little or no results at all. Fortunately, the secret to weight loss doesn’t lie in the latest infomercial gadget, pill or potion; it comes from within – from mental focus. In fact, you could have the fanciest gym membership in town, complete with the best exercise equipment, a swimming pool, Jacuzzi and sauna and at the same time have your kitchen packed with the healthiest low-fat, no fat, high protein/low carb foods. But, if you don’t have the mental focus – you’re not going to use either one.
Mental focus is what keeps you on track and prevents you from diving face first into a gallon of Ben & Jerry’s Ice Cream, an entire batch of brownies or a whole pitcher of Margaritas when you’ve had a bad day. Mental focus is one that says: “so what, tomorrow will be a better day” and finds alternative ways to de-stress and unwind.
Most weight problems come from eating too much and exercising too little. It goes back to the phrase – “calories in = calories out.” If you think about it — we eat for every reason: anxiety, stress, depression, boredom, celebration and lastly, because we’re hungry. Unfortunately, many of our eating habits were developed as a child and have been in constant rehearsal throughout our adult lives. The good news is these habits can be redirected. Even I used to “stuff my feelings with food” and learned how to do it from my mom! She used to bake chocolate chip cookies every time I went to the doctor (to get a shot) and didn’t cry. It’s no wonder why I crave cookies whenever I’m having a bad day. But, now I redirect my thoughts and remind myself that life is actually 10% of what happens to me and 90 % of how I react to it. Sometimes, I just go for walk, read a magazine or go see a movie.
The problem with positive solutions like this is that they take lots of repetition and practice. However, it’s the only way to take the pounds off and keep it off. Most people just give up too quickly or lose focus and are soon back to their bad habits or comfort zone.
I encourage you to make a list of non-food, non-alcoholic rewards you can give yourself the next time you feel the urge to run to food. You’ll be amazed at your results and will soon be sharing this “secret” with your friends.
Non Food, Non-Alcoholic Rewards:
- Get a massage
- Read a magazine
- Take a mid-day nap
- Go to the movie theater
- Get a pedicure or manicure
- Go window-shopping at the mall
- Call a friend you haven’t spoken to in a while
- Put a bouquet of fresh cut flowers on your desk
- Take one hour to play video games or laser tag at QZAR
- Donate an hour at a retirement home or local Boys & Girls Club
- Play a game of basketball, softball, Frisbee or volleyball with your kids
- Treat yourself to a long walk around Castaic Lake – alone or with a friend
- Now, make a list for yourself the next time you feel the urge to splurge!
More Weight Loss “Secrets” Revealed:
One pound of fat = 3,500 calories. To lose one pound of fat per week you need a deficit of 500 calories a day over a period of a week. Split this up by exercising enough to burn 250 calories and cut back on 250 calories. (You should aim to lose only 1 to 2 pounds a week. Any more will result in a loss of water and muscle).
Cutting back on 250 calories a day is as easy as choosing a hamburger without cheese and mayonnaise, eating a side salad instead of fries or eating grilled chicken instead of a hamburger.
It’s what you do consistently that pays off good or bad. Do you consistently eat high sugar/high fat ice cream each night before you go to bed or have more than 2 alcoholic drinks each night? Do you consistently skip your workouts and make up excuses for why you don’t have the time to do so? Or, do you consistently make healthy food choices and exercise at least 3 times a week? The choice is up to you.
Whether you think you can or think you can’t — either way you are right. Feed your mind with positive thoughts and goals. Remember, it takes time and patience. The people who get the best results are those who choose to “stick with it” for a lifetime, not just 6 weeks.
Cheryl Broughton is an International Mind & Body Fitness Speaker, Fitness TV Host, Author, Director of The Fitness Edge Boot Camp and Host of The Backyard Workout exercise video. Try Fitness Edge Boot Camp – it’s fitness, it’s fun, it’s not just exercise – it’s an adventure!
Call 1-888-671-6500 or go to www.EfitnessEdge.com