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An Exercise to Disprove Negative Thoughts That Derail Your Weight Loss Efforts

Negative thoughts can derail your weight loss efforts and suck you into a downward spiral that will keep you from being successful. 

Try going through this exercise the next time you catch yourself thinking a thought that you recognize will only prevent you from taking positive steps forward.

Negative thought: “I only have 3 weeks until my Palm Springs vacation. It’s not enough time to lose weight or get into shape so I might as well not even try.”

What evidence do I have to disprove that thought? ___________________________________________________________________

For instance, in that time I could lose 5 to 10 pounds. It may not be the 45 that I eventually want to lose but 5-10 would be great. I’ve been able to lose that much in 3 weeks in the past. I can do it! In 21 days’ time, I could realistically do 17 days of 30 minutes of walking. That’s 510 minutes of walking! That’s really something. I’d burn over 1700 calories. I noticed that in the past when I planned my meals ahead of time, packed my lunch and reduced how often I went out to eat, I was able to stick to my calorie goal.

What would be the benefits of trying? _________________________________________________________________

For instance, I’d feel so much better being 5-10 pounds lighter, feel more confident in shorts, after all the cardio I do in 3 weeks, I’d feel like I could walk more easily, I’d feel proud of myself.

In what ways am I critical of myself? ­­­­­­­­­­­­­­________________________________________________________________

For instance, I view myself as a failure, lazy, unmotivated.

If my best friend told me she had that thought, what would I tell her?  ________________________________________________________________

For instance, I could tell her that if she puts in some effort every day, she will see some progress. I will tell her that she can do this and I would be there to help her and support her.

What am I going to do now?­­­­­­­­­­­­­­­­­­­­­­­­____________________________________________________________

For instance, I will plan out simple meals, chicken or fish and vegetables for the next 3 weeks and walk 30 minutes 5-6 days a week. I will schedule my exercise and write out a grocery list. I’ll tell me husband that I’d prefer us eat at home the next 3 weeks instead of going out to eat. I will log all my food on My Fitness Pal.

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Would you eat a hot fudge sundae for breakfast?

 

 

 

 

 

 

Would you eat a hot fudge sundae for breakfast?

You essentially are if you are drinking a Starbucks Grande White Chocolate Mocha 2% with Whipped Cream as your morning beverage.

Starbucks 16 oz. Grande White Chocolate Mocha 2% with Whipped Cream Dairy Queen Medium Hot Fudge Sundae (234 g) with 7g nuts
Calories 470 445
Total Fat 18 14
Saturated Fat 12 7
Carbohydrates 63 73
Sugars 59 60
Protein 15 10

 

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Healthy Breakfast Ideas

 

 

 

 

 

 

 

Set the day’s tone by choosing from the best of the breakfast world. Here are some ideas:

How about a breakfast salad? Chicken, spinach, broccoli, olives, tomatoes?

Oatmeal, Ceylon Cinnamon, Cherries and  Pumpkin Seeds

Whole-grain, low-sugar cereal with fruit and nonfat milk

Chia pudding with yogurt and berries

Whole-grain toast or whole wheat English muffin with peanut butter and a peach

Scrambled eggs or egg whites with whole grain English muffin or whole-wheat pita

Fruit smoothie blended with whey protein and wheat germ

Whole Grain toast spread with mashed avocado and poached egg

Oatmeal with raisins, prunes, banana or dried apricots, nuts

1 homemade bran muffin

Acai bowl with fruit

1 apple with 1 mozzarella string cheese stick

1 cup low-fat cottage cheese topped with 1/2 cup peaches canned in their own juice

1 cup tomato or vegetable juice (choose low-sodium to reduce salt intake), 4 whole wheat crackers, 1 ounce low-fat cheddar cheese

1 cup plain yogurt mixed with 1/2 cup berries and 2 Tbs low fat granola

1/4 melon with 1/2 cup low-fat cottage cheese

Egg sandwich made with 2 slices whole wheat toast, 1 fried egg and 1 slice low-fat cheese, 1 sliced tomato; 1 banana

Smoothie made with 1/2 cup skim milk, 1 cup plain fat-free yogurt, 1 cup blueberries (fresh or frozen), 2 teaspoons wheat germ or flaxmeal, ceylon cinnamon and 1/2 cup orange juice.

Make-your-own granola: Mix 3/4 cup bran flakes with 3 tablespoons raisins, 1/2 small banana and 2 teaspoons chopped walnuts or almonds; eat with 1 cup skim milk

2-egg omelet with 1/2 cup chopped sautéed vegetables (use a non-stick skillet for the egg and vegetables); 1 slice whole wheat toast topped with 1 teaspoon tub margarine or jam; 1 cup skim milk

1/2 whole wheat English muffin topped with 1 ounce melted low-fat cheese and 1 ounce Canadian bacon; 1/2 grapefruit; 1 cup skim milk

1 oat bran frozen (or homemade!) waffle topped with 1/2 cup low-fat cottage cheese, 2 teaspoons maple syrup and 1/2 cup strawberries; 1 cup skim milk

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