Easiest Way to Begin Exercising

Getting hooked on exercise takes time. It took me many years to fully convince myself that not only would it matter but that I could actually look forward to exercise. Me? If you had asked me a number of years ago if I liked to exercise I would have said, "You've got to be kidding!" I exercised because I knew it was good for my health but I was more interested in getting finished with exercise than enjoying the process. All that has changed. I know it can change for you too but now may not be the time.

Becoming a fan of exercise may seem like an absurd and unobtainable goal so why even bother? My suggestion is to temporarily let go of both the short- and long-term obstacles and all negative thoughts associated with exercise. Let go of any thoughts about getting hot and sweaty. Let go of your belief that you have physical limitations. Let go of the concerns about time constraints. Just let go.

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Now think about the times you enjoyed being active. You may need to go back in time to when you were a child. That's O.K. It may not have been a formal exercise activity. Maybe you enjoyed hula hoops or hopscotch or climbing trees. The idea is to see if you can find a pleasurable memory. Next ask yourself if your activity involved anyone else--a friend? a sibling? a parent? Often, though not always, the most pleasurable physical activities we've experienced were in the company of others. That may be a key for you.

So the question for the moment is not whether you can stick with an activity but whether or not you will get started and give something a try. Consider signing up for a class that fits your schedule and abilities. Pick something fun! There are opportunities for just about anyone at any age and any level of ability, so look around. Classes with adult education programs or your local Parks and Recreation are two possible places for low or at least reasonably priced options. Your local hospital may offer programs as well.

Getting to know the people in a class can be fun. You may soon find that you are providing one another with motivation to continue. When the class ends you may have a new friend with whom to sign up again or find a different activity. You might, for example, consider signing up with a friend to join a walk for a worthwhile cause. Doing your part to help others can be motivating and having a friend to participate can make it more enjoyable.

Ask yourself right now NOT how you will incorporate exercise into your life on a regular basis. Instead, ask yourself what will you choose to do to GET STARTED with SOMETHING active and enjoyable as soon as you can?

Why Exercise for Weight Loss?

There are many reasons to achieve weight loss with low calorie healthy eating. Top among them is reducing risk for pain and disease. The benefits, however, can go far beyond this if you choose to eat less AND exercise more. (Yes, it does work. See my article Eat Less and Exercise More for Weight Loss for what you may not know!)

In my experience I've learned that I could feel better in ways you might not believe. Just reading about the advantages gained, however, doesn't compare with FEELING the changes.

Top on my list of reasons to exercise and maintain a healthy weight is the gift of energy that starts early in the day and lasts into the evening. I simply did not believe just how much better it could be till I began exercising every day. Now I am sold on exercise.

More energy is just the beginning. Exercise helps improve mental fitness, which just might give you an edge when it comes to handling stress and other challenges life throws your way. If that weren't enough, study results are stacking up on the way in which exercise can reduce risk for Alzheimer's and other forms of dementia.

Exercise increases your overall fitness. Protecting and improving brain health is great but so is gaining a more shapely bod. Who wouldn't want that? Weight loss and exercise can help to tone and firm your body. Being able to fit into those skinny jeans once more is a good feeling! Not only that but you may find your skin to have a healthy glow. Radiance is sexy!

You may also find yourself sleeping better at night and waking up feeling great. You're likely to get sick less often. Both weight loss and exercise positively influence the immune system. This means having more time to do what you want to do in life including spending more time with loved ones and friends.

Any one of these positive results would be wonderful. But how about gaining most if not all of the benefits simultaneously? Now that's motivation to keep on keeping on. Get ready to feel GREAT!

Let Emotion Inspire You to Achieve Weight Loss and Better Health

Both medical and emotional triggers can be powerful motivators for weight loss. Medical triggers might include sleep apnea, low back pain, constant fatigue, aching legs, varicose veins or something more serious. An emotional trigger relates to feelings.

In a study by the Miriam Hospital/Brown Medical School in Providence, Rhode Island weight loss participants with a medical trigger reported having greater initial weight loss than those with a nonmedical trigger or no trigger at all. Those with a medical trigger also re-gained less weight over a two-year period than those with a non-medical trigger or no trigger. That may be a significant difference but who wants to wait for a painful or otherwise serious medical problem to do what matters?

What may be most interesting about this particular study is that men (as well as older individuals in general) were more likely to report having had a medical trigger for weight loss. Women were more likely to report having an emotional trigger.

We need more research about the power of emotional triggers for weight loss. I believe we can use this information to our advantage. Emotions can provide the drive we need to weather the challenges with weight loss and provide incentive to get healthy and fit at the same time.

Have you ever experienced anger at being labeled as being fat? Use that anger to do something about it! That's emotion.

Have you ever felt concern for the example you are setting for children (your own or those of a family member or friend)? Do you have a deep love or caring for their well-being? Use that love to take care of yourself and be the role model they can look up to! That's emotion.

Have you ever felt rejected because of the way you look? Take that hurt and turn it into action to eat less and exercise more. Show people how strong and beautiful you really are! That's emotion.

It's possible to succeed with weight loss and maintenance without any trigger at all. However, if you can tie emotion to your efforts for weight loss and better health so much the better. Take advantage of the positive side of emotion!

Know the Benefits of Healthy Weight Loss!

You could choose from any number of fad diets to lose weight and succeed temporarily. Or you can go with a healthy diet and physical activity to achieve the same weight loss. However, if you choose the later, you’ll not only look better but you’ll also feel better from the inside out. The added bonus is that your chances for long-term successful weight loss are multiplied.

Just what would better health mean for you?

I could tell you that by making the best choices you can reduce your risk for heart disease, stroke, high blood pressure, Type II diabetes, and cancer. I could continue and include the possible benefits of keeping your bones, muscles, and joints healthy. And there are so many other benefits but would that matter to you?

Unless you are experiencing the health challenges I mentioned my guess is that it may not. You might think that these are issues for other people but not for you. Only time will tell... So if these reasons aren’t enough to motivate you to choose healthy eating and exercise what would?

What if I were to tell you that there are many other reasons that don’t get mentioned often enough?

For starters, you’ll look better because you are toned and firm with less unsightly flab. Your skin may have a glow you haven’t seen in years.

Being healthy means having the energy to enjoy your life to the fullest. You might feel more refreshed and ready to deal with the challenges that life sends your way because you sleep better at night. You are likely to find that you are not sick as often and you have more time to spend with family and friends.

Last but not least, looking good and feeling good can give you a self-confidence that can’t be shaken. That’s worth a lot.

So I would encourage you to know the benefits of being healthy. You’ll not only look great but you’ll feel great from the inside out!

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“Nothing tastes as good as healthy feels”
--Author Unknown

Falling off the Wagon

It happens to the best of us. We get started on the right track. We begin a diet or exercise program with enthusiasm and then something happens. We realize it's no longer working. We're back to square one and the same old habits that created the problem in the first place.

What can you do? First of all accept that you are not alone. Skip the negative self-talk. You might choose instead to seek help to get back on track. Don't let shame, humiliation, pride, or anything else keep you from getting the help you need.

Here are seven important questions you can ask yourself to get started again.

1. Just how important is it to me to lose weight?

2. What will I give up if I decide not to get back on track?

3. Am I a quitter?

4. How will I feel if I achieve my weight loss goal?

5. What worked for me when I was sticking with my weight loss plan? What didn't work? What could I change?

6. Was the diet healthy? Was it well-balanced nutritionally? Was I getting enough calories?

7. Who might give me support?

If you need help, I am here for you. I am committed to providing support and encouragement to anyone who is ready and willing to choose healthy eating for success. Eating a healthy, nutritious diet can radically change your life. AND healthy low calorie food can taste great! Honestly.

You CAN achieve the healthy weight you desire as well as look better and feel better than ever. The added bonus is that your choices can also provide support for local farmers in your community and country, reduce environmental pollution and degradation, protect farm animals from inhumane treatment, and reduce global warming. Who knew? The benefits of healthy eating are powerful indeed.

Do choose to eat healthy foods and watch your portion size (calories). You CAN achieve your weight loss goal. In the process you will not only help yourself, you will help so many others at the same time. I'll show you how. I know you can do it!

[Note: Visit my website: Women and Weight for tips on weight loss with healthy eating and exercise. If you would like to learn more about why healthy eating matters, I encourage you to read Harvest for Hope: A Guide to Mindful Eating by Jane Goodall, November 2005.]

Be Your Own Best Friend!

Would you treat your best friend in the negative way you sometimes treat yourself? Do you hear what you are saying to yourself? Are you being kind? Why not? Do you give yourself a pat-on-the back when you make good choices?

If you are not treating yourself well I'd encourage you to turn that around and be your own best friend starting TODAY! There are many things you can do. Here are some ideas:

1. Do you listen to friends if they aren't in a good mood and need to vent? Yes? If so, then you can listen to yourself. Listen without giving advice. You can do this by ridding yourself of negativity.

Take 15 minutes or so to write down all of your frustrations, feelings of discouragement, or other bad feelings. By doing this you get rid of the negative and you make room for the positive. Simply write the bad stuff down then let it go.

Now read and review a list of positive affirmations. (Read my previous post to learn more about affirmations for weight loss.)

Review your positive affirmations each time you release your negative emotions. It's also a good idea to review your positive affirmations when you wake up in the morning, once or more during the day and then again before you go to bed.

2. Keep a log or journal of your successes with weight loss. By writing down the positive and not just the negative you validate your efforts and as such give yourself a well-deserved pat-on-the-back. You will also have more of a sense of accomplishment for the healthy new habits in your life. This can result in the kind of positive healthy habits that stay with you for a lifetime.

3. Make up a list of the things that make you smile so you"ll have it handy when you need it most. In doing some research online, I discovered some things that make others smile.

"being greeted by my dog"

"cuddling with my fluffy cat"

"reading a novel"

"watching a beautiful sunset"

"sharing a meal with a good friend"

"taking a bubble bath by candlelight"

"allowing myself to occasionally daydream"

"keeping a gratitude journal"

How about you? What makes you smile?

Go now and discover your best friend. It can be you!

Awesome Affirmations!

Affirmations are repeated words or phrases that help to focus your mind on achieving positive change. You begin with the conscious mind but over time your subconscious mind takes charge. In this way, you can transform your thoughts, feelings, and habits. There are, however, a number of things to keep in mind to make it work for you.

1. Keep your affirmations short and specific to have the greatest impact on your subconscious.

2. Express your affirmations as a positive statement. For example, instead of saying "I don't overeat." you might say, "I eat with awareness of my needs." This might lead you to visualize yourself eating smaller portions of food. The mind works best with images. Your brain cannot visualize negative words such as "don't", "not", or "no." Saying "I don't overeat" might have the unintended consequence of having your mind focus on the word "overeat", which in turn could result in you actually eating more!

3. State your affirmations in the present tense. Instead of saying "I will be physically fit and healthy." say something such as "It is a pleasure being physically fit and healthy." In this way you focus on the results you want and you create a mental image now of how you will look.

4. Involve your Senses. Listen to yourself saying your affirmations out loud. Imagine how your desired affirmation looks, feels, smells, or tastes.

5. Involve your emotions. Imagine what it will feel like to be more slim, fit, and healthy. See yourself experiencing the positive emotions that go along with the new you.

6. Repeat your affirmations at least twice each day. Some experts recommend saying affirmations just before bedtime and again when you first get up in the morning. You might experiment to find the times that work best for you.

Here are some possible affirmations you can use as is or adapt to fit your circumstances:

I weigh less each day.

I am aware of my eating habits and how they affect my weight.

I do what I need to do to be at a healthy weight.

I am happy about my progress.

I like challenges and handle them well.

I eat with awareness of my needs.

I drink plenty of water.

I love healthy food that makes me look and feel great.

Healthy foods taste good!

I reach my goals because I am determined and persistent.

I have a positive attitude about what I eat, how I eat, and when I eat

I enjoy being healthy.

Tip: When affirmations don't work.

Pay attention when you hear yourself thinking "yes but" after saying an affirmation. You may need to rewrite your affirmation to be more believable for your situation. If you don't believe that the desired goal is possible, the affirmation will not work.