Three Diet Rules You Should Break Now

free_2525952Diet Rule One: Weigh Yourself Daily

Many people weigh themselves every day when dieting so they can see the downward trend. It is motivating, at least at first, but eventually weight loss will slow down. That’s natural. And you don’t want to derail your plans because you gain a pound or two of water weight. We recommend weighing yourself just once each month. This way, you are free from the scale most of the time, but you will still be able to monitor your progress.

Diet Rule Two: Exclude Bad Foods from Your Diet

There are no bad foods. Some are healthier than others and we do recommend that you move toward a healthy normal, but deprivation is not the answer to a sustained weight loss. To keep losing weight while not depriving yourself of the foods you love, eat your favorites in moderation. Some of you might say we don’t understand. If you could eat in moderation, you would. You always eat the whole bag of chips or you feel you need the Supersized meal. But we say, we get it. We do understand. We know that once you change your mind, your thinking will be totally different! And the weight will just melt off while you are enjoying the foods you love.

Diet Rule Three: Start Your Diet on Monday

Why wait? Wait–why diet? Dieting doesn’t work. So implement a healthy lifestyle and do it right away! You may need to do a bit of planning before actually starting a program, but changing your thinking can start now! Some of our readers have reported that they started to lose weight by just reading the book, and before implementing any of our recommendations.

In our book, we provide an anecdote where we dispel the myth that you need to change your outside circumstances to accommodate an eating plan. Rather, you can just adapt your food choices to your current lifestyle. No worries about going to that party and feeling deprived. You can enjoy your life while losing weight! If you would like more information about our holistic approach to weight loss, visit changeyourmindloseweight.com

Losing the Baby Weight : Getting Your Mind Ready (Part 2 of 4)

In order to prepare yourself for weight loss, you have to know where you are. This means we are going to ask you to step on the scale.

 It’s scary. We know. Whether you just had a baby or you gained a bit of weight, the scale can seem like the enemy.

It is especially a unique experience after you have a baby because you have been purposefully carrying extra weight, eating more, and exercising less in order to grow the little human being inside you. But once that process is over you want to get back to your normal self, and that can be frightening, especially when you have no idea what you weigh.

We say, just do it. Get your number. Then ask yourself a few questions to prepare your mind:

    • Am I ready?
    • What are my strengths?
    • What happened the last time I tried to lose weight?
    • What obstacles stopped me from losing weight?
    • How am I going to overcome obstacles this time?

Revisit those questions daily.

And remember, if you fall off track one day, you did not fail! It is a temporary setback. Simply use it as a learning experience and do plan to do better the following day! 

Eating better and exercising works as long as you make it a routine. Consistency and perseverance will give you the results you desire.

For more on getting the mind ready, read our book Change Your Mind: Lose Weight. Not only will it provide tips on how often to weigh yourself but it will help you to design a game plan to lose weight at any point in your life. 

Help! I Gained Weight!

Gaining weight might feel like a crisis, but it is only your feelings, and your mind, that is creating that crisis. In fact, weight fluctuation is normal. So, how do you know you gained weight? Did you just happen to have your weight recorded at the doctor’s office, or is your scale also your best friend?

If you are weighing yourself every day, or even once a week, stop. Weight fluctuations are inevitable, but when you see those numbers so often, it can lead to frustration.

We recommend monthly weigh-ins coupled with taking body measurements. Also, if you can get your body fat percentage measured at a fitness center, you will have a true picture of how much fat you are losing. Why is this important? Muscle takes up less room than fat. Of course, we want more muscle than fat, but when such a transition takes place—while good—there may be an increase reflected on the scale. You will know when your weight gain is due to muscle increase because your clothes will likely feel the same or even looser. If you look good, and feel good, but the scale says otherwise, it may be due to muscle mass increase, or some other reason, but either way, weight gain is no reason to panic.

If you have gained three, or even five, pounds, it can represent water weight, which is a very common reason for sudden gain or loss. Further, nothing is static. Your body changes every day and much is tied to the density of the foods you eat, the amount of water you drink, and even your salt intake. Our bodies are made primarily of water and water has weight. Water also has no calories, so drinking water will not make you fat, but it can cause the number on the scale to rise. So detach yourself from the number you see during your monthly weigh-in. It is simply there to guide you, not make you crazy.

On the other hand, you may be gaining weight because you are eating more or exercising less, so ask yourself, why do you think you gained weight? How much exercise are you doing? How much are you eating? Really look at the past month. Have you been ill? Have your medications changed? There may be a good reason for the increase, or it may be a chance fluctuation. Oh, well. Now is not the time to make drastic changes. You do not want to react negatively to the number on the scale.

But do take care of yourself, put YOU first, love your body, love yourself, and just forget about the number. It is only a number after all. It is just a guide. Make changes if necessary, but if you are on track, just stay there and don’t let the number on the scale derail your efforts.