Feeling Trapped with Excess Weight?

Here are 3 common fat thinking traps:

After seven years of providing weight loss coaching, I’ve seen that there are thinking patterns which limit success from achieving a naturally slender body weight.  Here are three common fat thinking traps:

1. ALL OR NOTHING

There are no 50 shades of gray in this way of thinking! How we think about our (excess) weight can be what holds us stuck. One common pattern is “all or nothing”; either you’re on the program and following it perfectly or you’ve “fallen off the wagon”. This trap leaves no room for recognizing progress.

This pattern implies an either-or structure; either you’re on a program or you’re off it. If you are on a rigid diet program, it can be hard to follow for any length of time, as the very nature of a diet program is not sustainable.

A slip up is just that. It’s not the end, so as you catch yourself simply self-correct.

Or better yet, instead of a diet or program consider adopting a lifestyle way of eating, and with a few tweaks to lower your calories you will get you to your goal. Consider lower carbs with foods you do enjoy for a sustainable way of being, while reducing calories to achieve your desired healthy weight.

When you achieve your goal you will already have an integrated way of eating, and the transition to maintaining your enjoyable healthy lifestyle and weight will be so much easier.

2. OVER-GENERALIZING

Generalizing can be an efficient time saver. For example, we first learned to see a door, and we saw there are many types of doors. House doors, cupboard, car, garage doors and gates to name a few. When we’ve generalized all the different shapes and sizes and uses of doors, we don’t have to pause and think about each specific type of door, because we have generalized all doors and can effortlessly enter or exit at will.

But we also can generalize in a way that limits us. With this thinking pattern we can generalize in the opposite way, like when one major slip up triggers the whole weight loss goal or ourselves as an epic fail. This low quality thinking discounts all the positive actions and results that you’ve achieved to date and focuses mainly on the one slip up as a failure.

What if you switch it around and over generalize all the positive actions you take on a day to day basis? It’s a matter of where you put your focus. Keep a journal and record all the self-affirming actions you take, like making healthy meals you enjoy, parking further away and walking, and consciously choosing positive self-talk like you would with a friend. This is a great resource to shift a low mindset.

3. BLAMING

Giving away your personal power. I’ve heard this from clients: “My Mother made me go on diets since I was 10 and it’s her fault I’m overweight.” Or “My husband does all the cooking plus he brings home junk food and I can’t resist.”

Have you given away your personal power by blaming others? If you’re truly okay with your weight and are genuinely satisfied with how you are, then own that. And if not, then own that too. What do you need to do to take back your personal power? Take responsibility and like the flight attendants say, put the oxygen mask on yourself first before you assist anyone else. What one action can you take today to take back responsibility and reclaim your personal power?

An opportunity for coaching support

I’d love to hear your comments or feedback. And if you’d like to explore personal coaching, I’m presently open for just a few clients. If the time is now, let’s have a chat and discuss how I could help you achieve your personal goals. Call me 204.781.7972 or email janlaferriere@gmail.com

Living Lightly Tip No.3

Set yourself up for Success with an Effortless 5% Improvement

Often when we’re wanting to make a change, we take on too much at once and set ourselves up to struggle. As an example, you’re not yet regularly exercising, but you decide that you want to join the gym and work out three times this week. Chances are that you’re not going to meet this expectation because it’s too big of a jump. Start small and go for an easy win.

To set yourself up for success, consider a small action over the next week with an easy intention or goal. What could you find yourself doing and enjoying?

It could be focusing on one healthy meal per day, or getting a pretty water bottle to hydrate more often, taking the stairs, or it could even be just dusting off your running shoes.

For example, if you want to begin exercising, a great way to start moving the body is walking.  This could be parking your car 5% further away and walking to the office. Or maybe it’s taking the stairs instead of the elevator. Or maybe it’s walking around the block once this week.

Make it a super easy no brainer 5% difference so that you hardly have to think about doing it.  And if you’re like many of us and you need to be held accountable to someone, send me an email or a text to 204.781.7972 with your intention and the date you’ll do it by. Make it easy to do. You’ve got this!

CAUGHT IN THE STORM OF A CRAVING

When Your Motivation Flat Lines

When a Craving Gets in Your Face

When You’re Tired & Frustrated and Want to Give In

Stop.  Just wait a sec.  Breathe.  You’re in the middle of a storm.  Caught in the blizzard of a craving, storming all around you. 

I’ve been in a white out and it feels bloody scary.  I am blindly moving because I can barely see anything in front of me.  I’ve lost sight of the way ahead, feeling small and trapped, terrified, like I’m in real danger of getting lost in the storm.  I feel an urgency to make it stop; I feel panic.  The struggle to get through this is all I can focus on.  Please help me get through this!  Time becomes eternity while I’m trying to hold on, to stay on the path, to make it until I can see my way again, to get through this to the other side of a safe, calm clarity.

Can you relate to being caught up trying to resist a craving?  The anxious fervent need to make it stop and go away.  Numb it.  Stuff it away.

Breathe.  Get up and walk.

In the calm after the storm, I know I’m not really going to die to the urge, to the craving, to the urgency.  But it sure feels like 24/7 hell during the inner storm, doesn’t it?

Like when I quit smoking, I was told the craving lasts 2 minutes.  Well I thought I can manage two minutes.  Breathe.  But those two minutes were so close together.  At first.  Just keep walking.

Then, in the light through the crack of a tiny moment, my inner wisdom whispers to me. 

My thinking is creating my insecure feelings.  I’m caught in the experience of feeling my insecure thinking.  Breathe. 

Repeat.  I breathe…  feeling just a sliver of calm awareness enter.  I sigh.  I keep walking.

I hear my innate wisdom tell me I’m okay.  We’re not born overeaters.  We are born naturally well, naturally slim, naturally okay. 

And we’re human.  And we think.  It’s part of the design.  And I’m still a work in progress. 

So I remember  the “I” that’s me, aware that I’ve got a rush of insecure thought blowing all about.  I step back to notice the storm and remember the storm is not me.  I am not the storm.  I think, but I am not my thoughts.  I feel, but I am not my feelings.  I am much more than I think I am.  So for now, in this moment, I remember this and breathe.  Calmer.

Even when we don’t see the sun during the winter storm, it’s still there.  Even when we don’t see the electricity that lights up our dark night, it’s still there.  Even when we don’t see our body heal a wound, it still does. 

Even when you don’t see the “I” that is you thinking insecure thoughts, you are still more than you think you are.  Even when you’re lost in a moment of an insecure thought storm, and you don’t see your beautiful soul, your wisdom, and your natural well-being, you’re still there.  Always.

If this resonates for you, and you’d like to join in this conversation, then contact me to see how we can work together.  204.781.7972  or janlaferriere@gmail.com

Avoid Becoming A Statistic

 

An estimated 33.8%, that’s one in 3 people are on a diet.

And sadly, 98% of those who diet will gain back the weight they lost within the year!

Most people know what to do as far as eating right and moving the body.  But they still struggle to get and keep a healthy weight. One could feel it’s a losing battle.  (pardon the pun)

And I agree with love your body and accept your body, but I don’t agree with passively accepting the health risks of being obese. A person is considered obese if you are 20% over your natural body weight.  Nearly 70% of adults are classified as overweight or obese!  Ouch!

But you’re not willing to settle!

If you’re reading this, you’re likely one of the 3 people either on a diet or thinking about going on a diet, and you want more.  More health, more energy, more feeling good about yourself.

So what can you do?

After working with clients for the past 5 years, I know that unless you change your mindset, you will gain the weight back. Yes, mindset is where the magic is!  It’s not enough just to lose the weight, when the true goal is to keep that excess weight off, right?!

Here’s a way to avoid becoming just another gain-the-fat-back statistic.

Draw a line in the sand and reclaim yourself.

For many of us, life got so busy and you were forgotten out of those you take care of. Now you over eat out for reward, escape, pleasure, or boredom.

It can be a rewarding journey to reclaim yourself as you begin to dream again! Discover what’s been missing, what you’ve put on hold, and reclaim yourself!  You’ll increase not only your health, but also an exciting future, and then watch your weight drop!

You decide when to end the food hangover!

You choose to reclaim yourself.  You choose to create a new story.  And with this change of mindset, you will keep the change, and ensure you avoid becoming just another fat stat.