You have heard the term Mind Over Matter throughout life a million times I am sure. Is it as simple as that? Well, yes, it can be!!
When it comes to your health and your personal well-being, you can be your own worst enemy and often want to throw in the towel! STOP! There’s no reason to throw out all your hard work in a heartbeat. Instead, change your mindset! Below are 7 NEW MINDSET queues that can ACTUALLY shift your thinking.
Out with the Old, in with the New!
① OLD MINDSET:
I just had a really hard, good workout, I deserve to eat more. I need those extra calories…
I just had a great workout so I deserve to fuel my body with nutritious food so I can see some results from that butt kicking workout!
You really don’t need many extra calories when you’re working out, especially if you’re trying to lose weight. Why have it all fly right out the window with your next meal? Your body might not need more calories but it certainly needs good fuel before and after you workout. Have a balanced meal after you workout, which includes a complex carbohydrate and a lean protein, and reward yourself in a different way: movie, new workout shirt, read your favorite book and pamper that healthy body!
② OLD MINDSET:
Once I lose the weight, I can stop eating this way and stop “dieting”.
Throw the word diet out of your vocabulary and start saying healthy eating.
Any changes you make should be forever, or you’ll end up constantly going on and off of diets and never learn how to eat healthy for long term. So, start small and make sure the changes you make are permanent before you make more goals. Be sure to make your goals realistic and specific so you can accomplish them. Remember, it can take 6 months to a year to make changes stick.
③ OLD MINDSET?
I messed up, I’ll start tomorrow!
Oops, that wasn’t the best choice but I don’t have to be perfect to see results! I’ll get back on track with my next meal.
Remember, you don’t have the word “diet” in your vocabulary anymore so what are you going to start tomorrow? Healthy eating is an everyday adventure!Don’t feel like you have to be perfect every day. If you had a cookie and feel bad, make your next meal a big salad or grab a piece of fruit and keep moving forward. Even I have trial and errors. Every day I wake up and make a conscious effort to eat healthily and be active in some way. If I eat too much and I’m too full, I acknowledge it and know that next time I won’t do that.
④ OLD MINDSET:
Since I can’t workout for 1 ½ hours today, why bother?
Since I don’t have much time today I better move more throughout the day because every single bit of physical activity counts.
You don’t have to do it all at once. If you don’t have time for your normal routine, do bits of activity throughout the day. Wear a pedometer and shoot for 10,000 steps/day and figure out how you can still get that on your busy days. Try to take 10-15 minute walk breaks to be more active. Stretch or do push-ups if you can’t make it in for your weight workout. You just might be inspired to do more than you thought you had time for.
⑤ OLD MINDSET:
I’m tired, I must need some sugar or a pop.
I’m tired, I bet it’s time for my healthy snack to keep my energy up!
The body needs fuel, or nutritious food, every few hours. So, if you’re feeling sluggish around 10 am and 3 pm (normal tired times), it’s probably time for your snack. Be prepared for these key snack times and bring food with you. Fuel every 2-3 hours to keep blood sugar levels steady, which will help keep your metabolism up and control your energy and mood!
I bought it at the health food store, so I can eat more because it must be good for me!
Even if it is good for me, I still must eat a controlled portion. Let me look at the label and see how much I should eat before I dig in just because it’s health food.
Be sure you don’t eat more than your body needs just because it’s healthy. Even better, double check the label before you buy it and see if it really is a healthy food. Health food stores have many products that are high in calories, fat and sugar and low in nutritional value. Remember, just because you bought it at the health food store, it doesn’t mean it is healthy and portions still count.
⑦ OLD MINDSET:
I’m eating out, I deserve to eat my entire entrée, have a glass of wine and dessert.
Even though this is a special occasion, if I want extra treats, I better save room and eat what I want in moderation.
Why not? Don’t blow all your hard work in one night. If you want dessert and wine that is fine, but be sure to take some of your entrée home with you, drink lots of water, split the dessert, and get right back on track the next morning with a healthy breakfast and a walk!
Keep these little tips in mind next time you’re quick to get down on yourself, don't throw in the towel! I hope you feel inspired and ready to change your mindset! If you need more help on some of the following ideas, feel free to message me for assistance.
I look forward to working TOGETHER, toward your optimum health!
Provided by Lila Ojeda, MS, RDN, CSCS, RYT, CLT Registered Dietitian Nutritionist * Personal Trainer * Yoga/Pilates Contact: 503.789.9707 * www.LO-Solutions.com LO Solutions: Improving Lives Since 2000!