accountability

Real life of a woman and a cookie

1 Comment

Sarah is talking herself out of eating a cookie

Sarah stands by her kitchen oven, breathing deeply the aroma of freshly baked chocolate chip cookies she made for her children. Sarah thinks to herself Mmm, those cookies look amazing. One won’t hurt, right?
Tempting Voice chimed in: Come on, Sarah. One cookie won’t make a difference. Live a little!
Sarah thinks, Well, maybe just one won’t hurt, but then it’s easy to spiral into having another, and another…
Tempting Voice returns, But they’re warm and gooey, and that chocolate is calling your name girl!
Sarah hears her coach’s voice, Remember your goal, Sarah. You’re committed to losing weight and feeling better. You’ve come so far already, you are down 25#.
Tempting Voice continues to taunt: Just this once won’t hurt your progress. Treat yourself, it’s just one cookie!
Sarah counters with, I feel great! I want to not give up and give in!
Tempting Voice tries again: You can start fresh tomorrow Sarah, Today, indulge a little.
Sarah pauses, That’s true, BUT, I’ve been making strides and doing great! No, NO, NOOOOOOO!
Tempting Voice and this is getting a bit annoying Sarah: Life is short. Enjoy the moment, Sarah. A cookie won’t ruin everything.
Sarah counters, Those cookies might taste good for a few moments, but the satisfaction is short-lived. The guilt that follows isn’t worth it. I beat myself up for days!
Tempting Voice continues, Guilt is just a feeling, and it’ll pass. The taste of that cookie, though…
Sarah continues to herself, I have a yoga class tonight, I don’t want to feel full and I don’t want to spend the time beating myself up.
Tempting Voice still trying, You can work it off in yoga. Have a cookie now and burn it later.
Sarah pauses and then thinks: Cookies won’t help with that.
Tempting Voice yelling now, JUST ONE COOKIE. You’ll enjoy it, and then you can move on. Stop being so stubborn!
Sarah determined says, I’ll be proud of myself for resisting temptation. It’s a small victory, but it’s another step towards my goals.
Tempting Voice final attempt: Don’t be so hard on yourself, Sarah. Life is about balance. Have a cookie
Sarah in a very determined voice with blinders on says, I can do this. I will not eat any, as she packs them up and starts to freeze them for her kid’s lunches. I’ll have a glass of tea instead. Sarah feels amazing at having one this round!

God bless,

Lesia

my website

The Siren Song of Instant Eating Gratification: Why Resisting is Hard!

Leave a comment

Instant eating gratification is the sweet, seductive temptress that beckons us to forsake the long-term goal of weight loss for the immediate satisfaction of eating more than needed. It’s the right now instead of the goal. We’ve all been there, choosing the I want it now over the reward of losing weight, opting for the easy path instead of the challenging journey. But why is instant eating gratification so hard? In this blog post, we’ll delve into the reasons behind our innate desire for instant gratification and explore the consequences of succumbing to its allure.
Our affinity for instant gratification has deep evolutionary roots. Throughout human history, making quick decisions often meant the difference between survival and extinction. Our ancestors needed to react swiftly to secure food, evade danger, and ensure procreation. This ingrained need for rapid rewards still influences our behavior today, even in situations where immediate consequences are far less critical.

The brain’s reward system plays a pivotal role in instant eating gratification. When we treat ourselves, our brain releases dopamine, a neurotransmitter associated with pleasure and motivation. Instant eating gratification will trigger a rapid dopamine release, creating a pleasurable sensation that reinforces the behavior. I feel this, go eat this that is what we train ourselves to do. Food commercials also reinforce the behavior.
Instant eating gratification often thrives on impulsivity, which can undermine our self-control. The desire for immediate pleasure can overpower our long-term goals and rational decision-making processes. Think about the times you are indulging. I bet you never plan on going off your eating plan, right?
Instant eating gratification always clashes with our long-term weight loss goals leaving us stuck in a cycle of temporary pleasure and unfulfilled potential.
Modern society bombards us with messages that promote instant gratification. Advertisements promise immediate results, fast-food restaurants offer quick satisfaction, and online retailers deliver products to our doorsteps within hours. This consumer-driven eating culture reinforces our desire for instant eating and makes it even harder to resist.

For some, instant eating gratification serves as a coping mechanism to deal with stress, anxiety, or boredom. Turning to immediate eating pleasures, provide temporary relief from life’s challenges. However, this often leads to a vicious cycle.

Instant eating gratification is a powerful force in our lives, but it’s essential to recognize its influence on you and strike a balance between immediate pleasures and long-term goals. While the allure of quick tasty eating will make you feel good in the moment, we must learn to harness our self-control and make deliberate eating choices that align with our weight loss goals.
To combat the siren song of instant eating gratification, consider setting clear goals, and developing strategies to delay feeling based eating. By doing so, you can reclaim control over your eating, break free from impulsive behaviors, and work toward a better weight for your body frame. Remember, the path to attaining any goal involves patience, perseverance, and the wisdom to navigate your emotions.

God bless,
Lesia

The Battle with Weight Loss Discipline: Why It’s So Hard!

Leave a comment

Discipline is like the elusive butterfly we all chase in our lives. It promises personal growth, achievement, and a sense of control, yet it often remains just out of reach, fluttering away when we think we’ve finally grasped it. Why is food discipline so hard to maintain, and why do so many of us struggle with staying on plan? In this blog post, we’ll explore the various reasons behind this challenge and offer some insights into how to overcome it.

One of the primary reasons food discipline is hard is our innate desire for instant gratification. In today’s fast-paced world, we’ve grown accustomed to quick fixes and immediate rewards. Eating discipline, on the other hand, often requires us to delay gratification for the sake of losing weight.

Maintaining your eating discipline often hinges on your motivation. Unfortunately, motivation is a fickle friend that can come and go. You start the weight loss program with high enthusiasm, only to find your motivation waning after a few weeks. When motivation dwindles, maintaining eating discipline becomes an uphill battle. Overcoming this challenge requires finding ways to stay committed even when motivation is low, such as establishing clear goals and a strong sense of purpose.

Life can be overwhelming at times with the many to-dos and tasks we fill our calendars with, and the stress those tasks bring can make it incredibly challenging to maintain eating discipline. When we’re stressed, our mental and emotional resources are depleted, making it harder to summon the self-control necessary for disciplined eating. It’s during these times that we’re more likely to give in to overeating. Know thyself. Learning effective ways to manage these times can help you maintain eating discipline.

Discipline often thrives in structured environments. Without a clear plan or routine, it’s easy to get sidetracked or lose focus. Modern lifestyles can be chaotic, with constantly changing schedules and distractions at every turn. Creating a structured daily routine and setting specific goals can provide the framework needed to maintain your eating discipline.

The fear of failure can be paralyzing and prevent us from taking disciplined actions. When we’re afraid of not measuring up to others’ expectations or making mistakes like I have to be perfect on the plan, we may avoid following the plan altogether. To overcome this fear, it’s essential to be okay with your occasional overeating as a stepping stone to success and view them as opportunities for growth rather than reasons to give up.

External factors, such as peer pressure or societal expectations, can also make discipline difficult to maintain. We may succumb to unhealthy behaviors or choices to fit in or meet others’ expectations, even when we know they’re not in our best interest. Building the confidence to make choices aligned with our values and goals, regardless of external pressures, is crucial for maintaining discipline.

Discipline is undoubtedly a challenging aspect of losing weight but it’s not an insurmountable obstacle. By understanding your reasons why discipline is hard to maintain and implementing strategies to overcome these challenges, you can increase your chances of success on plan. Remember that discipline is not about perfection but about consistent effort and growth. With determination and the right mindset, you can gradually tame the wild butterfly of discipline and harness its power to achieve your weight goals.

God bless,

Lesia

Mastering Discipline with Eating: Your Path to a Healthier You

4 Comments

Discipline with eating is not just about restricting yourself or adhering to a strict diet; it’s about creating a balanced and sustainable approach to nourishing your body. What we do at Mind, Body & Soul Fitness very well. In a world filled with tempting treats and food convenience, mastering discipline with eating can be challenging but incredibly rewarding. In this blog, we will explore the importance of discipline with eating weight loss, practical tips to develop better eating habits, stabilization, and how to maintain this discipline in the long run, maintenance.

The Importance of Discipline with Eating

  1. Health and Well-being: Your dietary choices have a direct impact on your physical and mental health. Discipline with eating ensures that you provide your body with the nutrients it needs to function optimally. A well-balanced diet can prevent various health issues, including obesity, heart disease, diabetes, and more.
  2. Weight Management: Discipline is crucial for weight management. Overeating or indulging in unhealthy foods can lead to weight gain. By practicing discipline, you can maintain a healthy weight or work towards achieving your weight goals.
  3. Improved Energy Levels: The foods you eat directly affect your energy levels. A disciplined approach to eating can help you avoid energy crashes and provide sustained energy throughout the day.
  4. Mental Clarity: Your brain requires proper nutrition to function at its best. A disciplined diet can enhance mental clarity, focus, and cognitive function.
  5. Emotional Well-being: Discipline with eating can also positively impact your emotional well-being. Stable blood sugar levels from balanced eating can help regulate mood swings and reduce stress.

Tips to Develop Discipline with Eating

  1. Set Clear Goals: Define your dietary goals. Having clear objectives will help you stay motivated and disciplined.
  2. Plan Your Meals: Meal planning is a powerful tool for discipline. Plan your meals and snacks in advance.
  3. Purposeful Eating: Practice purposeful eating, not emotional eating, by paying attention to what you eat, savoring each bite, and eating without distractions like TV or smartphones. This can help you become more in tune with your body’s hunger and fullness cues and limit eating for other reasons. 
  4. Portion Control: Be mindful of portion sizes. Even healthy foods can lead to overconsumption if portions are too large. Use smaller plates and utensils to help control portions.
  5. Stay Hydrated: Sometimes, thirst is mistaken for hunger. Drinking enough water throughout the day can help curb unnecessary snacking.
  6. Moderation: If you do decide to eat what you had not planned, the key is moderation, in smaller quantities and less frequently.
  7. Accountability: Our daily check-ins provide support and hold you accountable.
  8. Keep Healthy Foods on Hand: Stock your pantry and fridge with nutritious snacks like fruits, vegetables, nuts, and yogurt. When healthy options are readily available, it’s easier to make good choices.

Maintaining Discipline in the Long Run

  1. Consistency is Key: Remember that discipline with eating is a long-term commitment. Consistency is vital for lasting results.
  2. Track Your Progress: Keep a food journal or use a mobile app to track your meals and snacks. This can help you identify patterns and areas for improvement.
  3. Use the maintenance plan with your program: If you find it challenging to maintain discipline, use your free maintenance for guidance and support.
  4. Learn from Slip-Ups: It’s okay to have occasional slip-ups. Instead of feeling guilty, learn from these moments and use them as opportunities for growth.

Discipline with eating is a valuable skill that can significantly impact your health and well-being. By setting clear goals, planning your meals, and practicing on-purpose eating, you can develop better eating habits that will serve you well in the long run. Remember that discipline is not about what I can’t have but about making informed choices that support your overall health and happiness. With dedication and persistence, you can master discipline with eating and enjoy the benefits of a healthier weight and lifestyle.

Have a blessed day

Check out my website for more

How to Restore Your Peace

Leave a comment

So many of my clients tell me that they start their mornings off with such optimism, only to have these feelings derailed as their day wears on.  This happens to all of us, believe me. But there are ways to keep your peace and positivity throughout the day.  I would like to share what I do.

My process starts the night before. . .

Write Your List

Before you go to bed, take some time, maybe 15 to 20 minutes, to write down what tasks you plan to accomplish the following day. Do you have small children? Are you taking care of sick or older parents? Once you have your list, triage the items.   Prioritize what has to be done tomorrow and decide what can wait for another day. Consider which tasks might be handled by another. 

Honor and Process Your Feelings

If you feel anxious about one of the tasks you need to do, get out your journal and write about why you feel anxious.  Writing out your thoughts will help you to determine if your feelings are valid. If they are, talk about the issue with your coach or a trusted friend. Voicing your concerns aloud will help you find a way through them. 

Still Your Racing Mind

After journaling and bringing up the emotions, your mind may start to race. To calm yourself, read a short Bible verse or another spiritual text you enjoy.  Or do a breathing exercise or practice some form of stretching.  For some a hot bath is relaxing. Try one or all of these strategies to self-soothe, to see which one works for you.

Sleep Peacefully

Try going to sleep with a weighted blanket or heated microwaveable beads.  The heat and pressure will cradle you, and make you feel calm.  (Babies love to be swaddled because it feels secure and safe, and we adults are no different!!)

Wake-up Before Your Alarm

Set your alarm 10 minutes earlier than you would normally arise. Use that time for your daily devotional or daily stretching practice, and then mentally review your day. I have done this for years, and the amount of time I allow myself has gradually increased. Now I am often up two hours before I have to walk out the door for exercise class. I really enjoy starting my day with prayer and reviewing my agenda; doing so is crucial to setting the tone for my day. 

Congratulations on beginning to learn the techniques that will keep you in control of your peace each and every day.

Blessings!!