Garbage In...Garbage Out!

I am always looking at ways to keep motivation alive. Losing weight and keeping it off for life is a difficult task, and if we don't keep motivation alive and well, we're going to have a tough go of it! Motivation; the reason or reasons one has for acting or behaving in a particular way. I have found that my thinking has a huge effect on my motivation.

I don't know about you, but the bad news and the tragedies of this world get to me and affect my thinking. I have to make conscious decisions to take in good news and positive thoughts to keep my mind renewed. I believe in the phrase, "garbage in, garbage out," and that is why I always encourage clients to pay attention to what they are reading, what they are watching, what they are listening to and who they're hanging out with!

One of the keys to keeping motivation alive is to absorb GOOD NEWS through books, tapes, the internet or however you can wrap your mind around it!

This last few weeks have been difficult for me. I have struggled with grief and fear because of personal situations in my life. It seemed that all the tragedies happening in the world and on the news and were adding to my already dark feelings. I knew that the circumstance were not going to change, so it was time that I made the choice to change my thinking.

My usual practice when I'm feeling this way is to walk into my office and slowly look over my book shelf. I have lots of books that have made a difference in my life over the years. I look until one jumps out and screams, "read me again!" Well, this week it was a winner..."As a Man Thinketh" by James Allen. A powerful, classic book that I have not read in over 15 years!

I was on page 2 when I felt my mind turning around. "A man is literally what he thinks, his character being the complete sum of all of his thoughts."

Allen goes on to say, "Man is made or unmade by himself; in the armory of thought he forges the weapons by which he destroys himself; he also fashions the tools with which he builds for himself mansions of joy and strength and peace."

There it was! The truth that I needed to hear to turn my thoughts around! Changing your thinking is hard work, especially during difficult times in your life but I am convinced that these are the times when our mind grows the strongest.

What are you reading? What are you listening to? Is the garbage that the world is presenting to you on a daily basis consuming you? It's up to you to find the balance in this world. As we face the hard things of life we also must keep focused on the good. Do everything you can to absorb GOOD NEWS to keep your mind strong and thinking rightly.

As a man thinketh...so is he.

What will you read this weekend to keep your mind thinking rightly? What will your conversions sound like? What will you listen to? It's exciting to know that what you choose to put into your mind will make all the difference in your motivation!  Here's to a weekend of smart choices!

Always encouraging you,

Letha

High Quality H2o

It seems like this time of year when the weather changes from hot and muggy to crisp and cold, it's harder to drink water, but water is a secret weapon for weight loss...all year round!

If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of those extra pounds, you're probably just not drinking enough water.

You're actually quite normal. Most people don't drink enough water. Most people are also carrying around a few more pounds than they would be if they did drink enough water. If you can't seem to get that weight off, try drowning your sorrows in nature's magical weight-loss mineral. It works, and here's why: "What on earth is 'metabolism', anyway?" People use the term all the time, but ask them what it means and you'll get all kinds of answers. Webster defines it as, "The process by which a substance is handled in the body." A little vague, but that's really all it means.

There are many forms of metabolism going on in your body right now, but the one everyone is talking                    about it the metabolism of fat. This is actually something that the liver does when it converts stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly. If the kidneys are water-deprived, the liver has to do their work along with its own, lowering its total productivity. It then can't metabolize fat as quickly or efficiently as it could when the kidneys were pulling their own weight. If you allow this to happen, not only are you being unfair to your liver, but you're also setting yourself up to store fat. "I've tried it and I couldn't stand it!" The problem is that, though many decide to increase their water intake, very few stick with it. It's understandable. During the first few days of drinking more water than your body is accustomed to, you're running to the bathroom constantly. This can be very discouraging, and it can certainly interfere with an otherwise normal day at work. It seems that the water is coming out just as fast as it's going in, and many people decide that their new hydration habit is fruitless. What is really happening is that your body is flushing itself of the water it has been storing throughout                    all those years of "survival mode." It takes a while, but this is a beautiful thing happening to you. As you continue to give your body all the water it could ask for, it gets rid of what it doesn't need. It gets rid of the water it was holding onto in your ankles and your hips and thighs, maybe even around your middle. You are excreting much more than you realize. Your body figures it doesn't need to save these stores anymore; it's trusting that the water will keep coming, and if it does, eventually, the flushing (of both the body and the potty) will cease, allowing the human to return to a normal life. It's true. This is called the "breakthrough point." One recent finding, as irresponsible as it may be, that caffeine increases the body's fat-burning potential has many people loading up on coffee before going to the gym. This finding may hold some degree of truth in it, but caffeine is, in essence, a diuretic, and diuretics dehydrate. Caffeine may increase the heart rate, causing a few more calories to be burned, but this is at the expense of the muscles, which need water to function properly. This isn't doing your heart any favors, either. It's already working hard enough during your workout. Never mix caffeine and exercise. In fact, your best bet is to stay away from caffeine all together. It's a big bully that pushes your friend water out of your system. Water is the best beauty treatment. You've heard this since high school, and it's true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated. In addition, it improves muscle tone. You can lift weights until you're blue in the face, but if your muscles are suffering from a drought, you won't notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you'll look much nicer than if you had flabby muscles under sagging skin. "Eight glasses a day? Are you kidding?!" It's really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely. This water consumption should be spread out throughout the day. It's not healthy at all to drink too much water at one time. Try to pick three or four times a day when you can have a big glass of water, and then sip in between. Don't let yourself get thirsty. If you feel thirsty, you're already becoming dehydrated. Drink when you're not thirsty yet. Do you think water is yucky? Drinking other fluids will certainly help hydrate your body, but the extra calories, sugar, additives and whatever else aren't what you need. Try a slice of lemon or lime in the glass, or if you really think you hate water, try a flavored water. Just make sure you read the labels. Remember that you're going to be consuming a lot of this fluid. It's probably a good idea to stop drinking water a good three hours before you go to bed. You know why. "How cold should it be?" This is debatable. Most experts lean toward cold water, because the stomach absorbs it more quickly. There is also some evidence that cold water might enhance fat burning. On the other hand, warmer water is easier to drink in large quantities, and you might drink more of it without even realizing it. Do whatever suits you, here. Just drink it! When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing. Drink up! Always encouraging you, Letha

Can You Just "Flip The Switch?"

You know the switch I'm talking about. The one that when flipped, you are ON PROGRAM! You are fired up and nothing can break your resolve! You are excited, motivated and driven to follow the nutritional plan and see results. That switch!

I've spent time in the last 30 years discovering ways to flip that switch in my own life. Not only in regards to my eating habits, but in other areas of my life that require excellence as well! I've gotten really good at it!

There are really two things you need to invest in, to flip the switch...time and emotions. Oh, I can hear the sighs right now! :-) You're always short on time...and you avoid those emotional moments really well!

Do you want to flip the switch? Do you wake up each morning and say "This day is going to be better" and by the time you lie down at night, you are discouraged with your self again? If you are willing to spend some time, and feel some feelings, you too can flip that switch and TODAY can be the start of a great fall and a content holiday season!

TIME...we rarely take the time to get to know ourselves. We race through this life, taking care of other people and obligations without the important connection with our selves! Can you stop at a coffee shop today and sit in a corner by yourself? Can you drive to a big parking lot and sit in your car on your lunch hour? Can you go to a room in your house that never gets used and spend some time there today? Get alone with yourself! Invest some time in YOU. Some of us are alone a lot...but are we alone, focused on ourselves? Flipping the switch requires time and focus on you!

EMOTIONS...I can promise you, if you have been eating off program, unable to follow through for even one day, you are stuffing your emotions! It's time to look at them and allow them to surface. The first question I ask my self is "Letha, What's up?" I ALWAYS get an answer! You will too. (that's why you're afraid to ask it) If you have a journal...start writing in it. If you have junk mail in the floor board of your car, that works too. Get something down on paper!

Another effective tool I use is the pain and pleasure list! I hope you have all used this "power tool."

Make a list of the pain, over eating is causing you...go for it! Don't stop, get real, get painful...allow it to take you all the way to gaining ALL your weight back, feeling miserable, and overwhelmed with medical problems and personal pain that choosing food has caused you! Don't skip ahead fast...if you have an hour, spend at least 30 of it on this list! Don't forget to include family, children and spouses in this list. How has your overeating affected them. Your overeating has caused you to be irritated, mad at the world and not very fun...how's that working for you and your family? Your clothes don't fit, you feel frumpy, and you don't want to do much of anything! Your overeating is affecting EVERY area of your life!

Now...if you have done a good job on that list... it's time to move ahead...if you haven't, you are not really serious about flipping the switch.(or you're just scared)

This list is a lot more fun! This is the list that includes all the emotions that you feel when you are on program, eating healthy, and setting limits for yourself! Have fun, spend time on this list too. Don't forget to include your family, children and spouse also. How has eating healthy, feeling attractive and in control, made a difference in those relationships? How's your wardrobe? How much energy do you have? Are you fun? Do you laugh more? Do you take pride in how you look and enjoy going out? Is EVERY area of your life affected by how you eat and what choices you are making? Don't stop short dreaming as you make this list. Allow the good feelings to overwhelm you and fill you with hope.

Look at those two lists...ask the all important question now. "Why am I living here...when I could be living here?"

If no tears are involved with this project...you might be dead!:-)

I've had clients tell me, "Ive done the pain and pleasure list thing and it doesn't work." I'm wondering have they REALLY done it. Have they really taken the time to look at the way their eating is affecting their life and the lives of all the people around them? Have they asked them selves, "Why am I letting food win?" "Why am I letting food be the boss of me?"

My friends...to lose weight and keep it off, you must be able to use pain as your friend. Flipping the switch when you are living on maintenance is crucial to you keeping your weight off for life.

I wish I had time to sit in your car with you...but I guess you wouldn't be alone then would you? Take time, allow your emotions to come forth...and flip the switch. Don't wait...today is the perfect day to change the direction of your life!

Always encouraging and pushing you,

Letha

Is Relapse Part of The Weight Loss Story?

In most cases, I believe it is. Relapse; to slip back in to a former state. Whether it's a BIG slip or a small one, we've all experienced relapse. It doesn't feel good. If you're reading this right now and you've slipped BIG, you feel miserable. Shame, guilt and discouragement are just a few of the words to describe how you're feeling. Your clothes don't fit, you're fighting the urge to buy new ones in bigger sizes and you're not looking forward to the most "wonderful time of the year." Relapse is ugly.

I have spent the last 30 years helping people change and I've learned some important lessons. Firstly...we need each other! Relapse happens when we try to go it alone. As hard as this weight loss journey is, we somehow think we should be able to do it by our selves!

Secondly, we believe that if we've relapsed, we're bad. We're not bad...we're human! CHANGE IS HARD and relapse happens... and relapse is necessary to change!

So what now? "Maybe a different program would help?" "Maybe I'll try that packaged food that you order on line, then I can lose my weight in the privacy of my own home and no one has to know." "I'll just get back on program...I have the 'diet,' I know what to do!" 

What now? You can try another option, you might even have temporary success. But I believe that the love and support you receive from The Healthy Weigh is just what you need. We understand relapse and we don't judge it, we just support you. Relapse happens because beliefs systems have not been changed. I am convinced that the education and the community support that is offered at The Healthy Weigh is unparalleled and is the answer to changing your beliefs and keeping your weight off for life.

If you are currently an active client at The Healthy Weigh...stay the course, keep investing in your health and your future. If you have slipped away, relapsed, we'd love to see you again. Come on home!

I'd love to hear from some of you that are feeling discouraged right about now. I invite to write me privately at letha@healthyweigh.com . Whether you're on the program now, or haven't seen me for some time, I look forward to hearing from you.

We are gearing up for our 14th season of The Team Challenge! It begins next Tuesday, Oct. 9th, at Noon and 6 PM. Our theme this fall is "Sail A Weigh" We're going on a cruise! Even though weight loss is a series matter, The HealthyWeigh has put the fun back in to weight loss!  I hope if you are feeling the effects of relapse, you'll plan to come next Tuesday and join us on the cruise of a life time!  Adventure awaits at The Healthy Weigh!

Always encouraging you.

Letha

I Can't Believe I Ate the Whole Thing!

We crunch. We stuff. We say, "Seconds, please." And most of the time, we haven't the faintest idea how much we're eating-or why.

We make about 250 food decisions a day. Should I have coffee? Should I put milk in it? Whole or skim? Sugar or Splenda? Do I pour my juice into a short, wide glass (you'll drink more) or a tall, narrow glass (you'll drink less)?

If we knew why we ate the way we do, we could eat a little less, eat a little healthier, and enjoy food a lot more.

Last night I sat with a group of people who are getting ready to start the stabilization phase of their weight loss programs. Stabilization is the process of adding food back into your diet gradually to increase the body's metabolism until you reach your maintenance calorie limit.  I believe it's the most important part of the program at The Healthy Weigh. Losing weight is very simple at THW... Eat the foods on the list you've been given and you'll lose a ton of weight.

Maintenance is another story...because now that list of foods just blossomed! Our clients go from a manageable food decision day to that 250 food decision kind of day! Healthy Weigh clients go from a somewhat limited balanced diet, to unlimited choices!  More choices mean more decisions! And more decisions mean we have to be mindful about our food choices.

I read a great article this week from Brian Wansink, from Cornell University. He has conducted more than 300 experiments proving that most people have no idea how much their putting in their mouths or for what reason.

Here are 7 essential tidbits from the article:

1. People who stock up at discount stores eat up to 48% more. If you buy in bulk, put pretzels and other snacks in portion-size baggies. NEVER eat out of the box or bag!

2. The longer you sit at the table, the more you'll eat. Dine with one friend, you'll eat about 35% more. With a group of seven, you'll eat 96% more. If you're trying to lose weight, eat alone or with the smallest group possible, and pace yourself with the lightest eater.

3. If you pre-plate your food in the kitchen, you'll eat 14 % less than if you serve yourself and then take seconds.

4. When you eat at a buffet, put only two items at a time on your plate. Even if you make repeated trips, you'll eat a lot less.

5. Always eat in the same room of your home. (but not in front of the TV or computer) You won't snack as much.

6. Don't leave serving dishes on the table unless they're filled with vegetables.

7. A Butterfinger or a hug? What do you really want? Physical hunger builds gradually. Emotional hunger develops suddenly.

I like some of his thoughts! Mindful eating is so important not only to help you lose weight, but definitely to help you keep it off.

Weight loss and weight maintenance always comes down to calories in and calories out so being mindful about those calories is crucial!  How many food choices will you have today...and will you be mindful about them?

Always encouraging you,
Letha

What Does It Take?...A Compelling Vision!

I've been doing a lot of thinking about what it takes to lose weight and keep it off for life!  I've spent the last 30 years helping people do just that. I often ask my self, "Why do some people "just do it", follow the program, lose their weight, change their eating habits for good, keep motivation alive, and others don't?"  There are so many answers to that question, but I believe when it comes down to it, there are two kinds of people...those who have an exciting compelling vision of what they want their lives to look like/be like...and those who don't!

A compelling  vision... something that is compelling is forceful, convincing, persuasive and gripping. When something is compelling it holds our attention.  A vision is a dream, idea, mental picture, image or visualization. It involves the imagination and is a glimpse of a desired future. When these two definitions are combined, we see that a compelling vision is an idea of a desired future that grips our attention and inspires us to action!

To lose weight and keep it off for life (the hard part) it is vital for you to create your own personal compelling vision for your life.  I've learned in my own life and in working with thousands of people over the years that if you don't identify your vision, others will plan and direct your life for you.

A compelling vision is what you want to create of yourself and the world around you. What does your  compelling vision include? Making a change in an area such as health, technology, or the environment? Raising happy, well-adjusted children? Writing a book? Owning your own business? Living on a beach? Being very fit and healthy? Visiting every continent? Helping others with their spiritual growth? What are you good at? What do you love to do? What aren't you good at now, but you'd like to be? All of these important questions are part of identifying your personal compelling vision.

Here are some questions/thoughts to help you create your compelling vision. Use these as a tool to get your thinking started!

Things I really enjoy doing:

What brings me joy/happiness:

What were the two best moments of my past week:

Three things I'd do if I won the lottery:

Ideas or causes I care deeply about:

Things I can do at the good to excellent level:

What I'd like to stop doing or do as little as possible:

What are my most important values:

What does the "best me" look like/feel like:

Discovering or creating your own compelling vision takes time and focus. Are you willing to take the time and spend the mental energy to get to know yourself and to dream about your future? 
I believe that losing weight and keeping it off is one of the most difficult things people try to accomplish. Having a compelling, gripping, exciting vision is a MUST to accomplish this great task.

Take some time to create your compelling vision and I promise you'll have success at weight loss and much more!

Always encouraging you,
Letha

Body Soul Spirit ~ The Spiritual Perspective

This week we concluded our 6 week CD series by listening to and reviewing the last, and I believe, most important Personal Control Guide. We looked at the spiritual perspective of weight loss.

We were created in three parts...body, soul and spirit. Our body, the physical part of us which relates to the material world. Our Soul, made up of our mind, will and emotions, our personalty you might say, which relates with people. And our spirit, the deepest place of who we are, which relates with God.

To live completely healthy lives, we need to submit our body to our soul, our soul to our spirit and our spirit to God.

The problem lies, when we have an unhealthy soul; a mind that is negative, a will that says, "I do what I want" and emotions that are wounded and have not been healed from past and present pain. You can imagine what a body would look like that comes under that kind of influence.

God makes our spirits new when we invite him in and surrender to him.

Our work, is the work of the soul; renewing the mind, submitting the will and healing the emotions.

I continue to see men and woman work so hard at dieting, losing weight and will power, all while their souls are ravaged. When we focus on the work of the soul; renewing, submitting and healing, the body comes under the influence of a healthy soul and this journey of weight loss gets a lot easier.

We continue at The Healthy Weigh to challenge you in areas of soul work. How many times have we talked to you about renewing your mind..saying no to the bad and yes to the good, and healing those emotions that are keeping you from an abundant life? It's all soul work, at The Healthy Weigh!

We have a society of excess! As we grow older and deny past pain, empty places begin to develop in our souls. We do a great job of trying to fill those empty place with things. Food, clothes, cars, houses, money, and busyness. Excess of anything, is about our emptiness. All those empty places are addictions waiting to happen.

The belief I have says this...many of our empty places can be closed up, healed, with God's help and our soul work, but many of those empty places are holes that only God can fill. He created us for relationship with him and until we surrender to Him, we will always be looking to "fill" those holes.

Whatever your faith background is, I hope that you are able to see the importance of submitting your will regarding your weight loss and your maintenance journey over to God, as you understand Him.

Always encouraging you,

Letha