Writing For Your Weight Loss Success

Motivation is one of the key variables for the equation that yields long term weight loss success. The question is how do you maintain the motivation to attain the ultimate goal? Regardless if your weight loss goal is 20 pounds or 100 pounds you must change your thinking to change your behavior and writing makes that happen.

Weight loss really does begin in your head. Every successful athlete understands that his thinking process is either working for him or against him. The same holds true with weight loss. If your internal dialogue is negative, your results will eventually manifest the same result! You can’t degrade yourself to a healthy new you! You must change your thinking to work for you, to build your resolve, and to maintain that all important motivational factor.

Writing is an exercise that will help your mind change its thinking! It allows you to process the negative emotions and helps to instill the positive changes. Start with these simple exercises:

1. The Negative Emotions Daily Dump: Many success coaches advocate writing out your negative thinking on a daily basis. Simply spend approximately 15 minutes writing out all the frustrations, bad feelings, and discouragement. This helps you to process these bad feelings out of your system so that you can make room for positive affirmations. Do not reread the entries and do not keep them. Write it out, and then throw it out. We call this the Negative Emotions Daily Dump.

2. Affirm Your Goals: Prepare a list of affirmations that will help your subconscious work with your conscious brain to make those all important behavioral changes. Then write your affirmations at least twice a day. Write them once after you have written your Negative Emotions Daily Dump. Don’t do the Negative Dump without filling it with the positive affirmations. You should always end with this. Write the second set of affirmations either right before you go to bed or first thing in the morning. Read your affirmations several times a day.

3. Understand your Motivations: In order to stay motivated you must understand your real reasons for losing weight. In other words, understand why YOU want to lose weight. Not why your spouse or friends want you to lose weight but why losing the weight is important to you. Do you really want more energy? Do you just love skinny clothes? Do you want to participate in an activity that would be easier if you were slim and healthy? Write these motivations out in detail so that you can solidify them in your head and they can continue to motivate you through the entire weight loss journey.

4. Accountability: Keep a food diary. Keeping a food diary has been proven time and time again to increase your weight loss success by as much as 50%! A food log is your accountability factor. It keeps you honest with yourself.

5. Visualize: Visualize yourself enjoying the portions of your weight loss program that you are currently struggling to do. For instance if you hate the cardio portion of your day, start seeing yourself loving it. See it as “”your time”. It can be your time to read while you’re on the stationary bike. Or your time to watch all those movies you feel guilty watching any other time. Once you begin to visualize positive feelings about a certain activity the easier that activity will become.

6. The Pat-On-The-Back: Keep a written log of your weight loss success. By writing down your weight loss on a weekly basis you are validating your efforts and giving yourself a pat-on-the-back. This will go a long way to keeping you on track.

Keep in mind that if you are utilizing the assistance of a personal fitness trainer or weight loss professional that they may use techniques to help you face your self-defeating habits. This might feel harsh and negative, however it isn’t. Honesty is necessary to motivate change and this is different than running yourself down! Sometimes we have to hear the hard words to make the hard changes. Keep in mind that these professionals are seeking your ultimate success. Your success is their success. Let’s face it, the weight gain started with you and to change that behavior you may have to deal with some uncomfortable feelings. A good trainer will help you feel cared about while still insisting that you deal with your bad habits. It’s a good thing to be pushed past your comfort zone to becoming a better you!

Writing is the new “exercise” that can make all the rest of your weight loss efforts including good nutrition, exercise, and resistance training work for you because you will be working with these principles instead of against them. You will start seeing these weight loss techniques as a positive and permanent part of your life, instead of a temporary device. That will result in faster results that last forever!

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Your Weight Loss Program in as Easy as a Week

The idea of the weight loss program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising.  The weight loss program’s objective is to get rid of the excesses in your body, the excess fat.  Not the healthy and lean muscle tissues and body fluids. 

The weight loss program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body.  It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program. 

It is important that when starting on any weight loss program, one should be positive enough to work for the results.  Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand. 

Stretch and stretch some more.  Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.

It is also not advisable for anyone to try too hard.  Everything should be done in moderation.  Find the level of exercise and training that suits you.  It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge. 
The first week

The first day of the weight loss program involves a long and steady walk in a little over twenty minutes.  After the walk, follow it up with a good stretch.  This takes so little of your time for the first day.  In less than an hour you have taken that first step to a weight loss program that could work to your advantage.

By the second day, it is good to focus on an upper body workout.  This maintains your strength to be able to go through the whole weight loss program for the week.  On the third day, a brisk walk or jog for ten minutes is in order.  For beginners, a lower body workout should be done in the evening.

In the fourth day, a good rest is in order, as well as a good stretch.  This lag time should be used wisely though to sort out any negatives in your mindset.  The fifth day starts with a good ten minute walk.  Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

The sixth day should be spent on a low impact exercise such as swimming.  To avoid boredom, do not be afraid to try something new.  The last day of the week is a time to solicit the support of the people you care about.  Spend time with them or get them to be with you in your long walk.  Again, follow up your walk with a light upper body workout. 

This is just the beginning though.  If by this first week you are able to stick to the weight loss program, you have a great chance to further boost your weight loss and stay with the program until you achieve your desired result.  Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now!   Patience is a virtue.  The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it. Stick to the weight loss program and you will lose weight.

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