Behavior Modification

Real life of a woman and a cookie

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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

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

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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

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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

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Karen’s Story: More on Weekend Eating

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Because I had such an overwhelming response to my recent blog post, I reached out to another client, and asked her to share her story:

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Karen: I hesitated when Lesia asked me to share my weightloss journey, asking her if I could think about it.  However,  when I went back and reread Heather’s story, I decided to do it.  We are all in this together!!   So here is my story of weekend disasters and tearful  Mondays on the scale:

During the week, I have a routine and rhythm to my days.  I go to the gym, go to work, drive home, do household chores and errands, make dinner, help my kids with homework and get them to bed. This structure completely disappears on the weekends, however. While I look forward to the weekend all week, when it arrives,  instead of feeling happy and relaxed, I find myself feeling a bit anxious, depressed and unmotivated. By Sunday night, I am upset that I’ve not accomplished more, have not had  any “me” time and was not on plan.   And so what do I do?  I go into the kitchen and eat!  UGH!  I go to bed feeling defeated.  Then, the self talk begins:

 “You will never get this weight off! Who are you kiddin? 

 You will always be fat and out of shape! You are a loser.”

Seriously, this is how I speak to myself.  Lesia tells me if you would not say it to a friend, don’t say it to yourself.  I have to tell you when I am with my kids or with my friends or family I happily snack on whatever is placed in front of me — with no regard to my goals.  Somehow, I forget how bad I feel about how I look. It’s like the concept of the scale and my journal just evaporates — until Monday morning, when it all comes flooding back!  Why does this happen to me every weekend? When Monday comes, I feel defeated and my self-talk begins:

Why bother? Why work so hard?  Stay overweight.

 You’ll never succeed in losing these pounds!

I hear Lesia in my head telling me to be kinder to myself.  She tells me habit change requires time and constant attention until it becomes, well, habitual. When we first started working on this, I did not believe her.  Actually, I doubted her big time. But, six months into behavior change, and I have to tell you, she is right!!

Of course, I am far from perfect but I am at least 20% better in staying on program.  This is huge, as I have never gotten this far before, and I am starting to believe I will continue to eat normally and be at a weight that does not make me want to hide.  I have my ninja on!!  (This is what my 10 year old calls it.) Believe me, if I can do this, anyone can.  There are no hopeless causes.  It takes work and perseverance.  If I can do it so can you!   

Lesia and I decided to not completely structure  me on weekends, but devised a semi-structured eating and living weekend plan.  We worked my Saturday and Sunday based upon what usually fills my weekends: errands, gym, grocery shopping, kid activities, church, friends and family and chores.   

Lesia and I have worked on this for six months and I can tell you I now have a flow.  It is working!  I have to tell you,  I was skeptical at first.  But it  is definitely working, the scale does not lie!  I want to do more, because I see the results, but Lesia said habits take time, practice and patience.  So I continue to practice. My weight loss is consistent at 1 pound per week. I went from losing and gaining the same 3 pounds every week/weekend to consistently dropping one pound.  Thank you, Lesia!

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Thank you, Karen, for sharing your story.  You left out  a lot of the tears and struggle you went through.  You were and are very brave to trust me and now you’re seeing it pay off. Brava! 

What Karen and I are working on is getting out of the thinking that weekends equal free-for-all.  Take a look at the word ‘week/weak- end”.  It should read:  strong end.  This is the time to relax and unwind — without abusing food or yourself.  Our culture encourages TGIF and party time on the weekend. But how many of you come off an overeating weekend really feeling good about yourself, about your body??

Having a structure of eating and play allows you to relish the downtime without slipping into a free for all.  What’s more, the program allows for eating out at restaurants. (lt shocks me how many people don’t confer with me as to what to order.  Those who do are happily surprised  at what they can have!!)  You can enjoy life and still arrive on Monday energized and feeling good about all you did and all you ate.  It is about retraining your brain and creating a new habit.  Speak to your coaches about this.  We are here to help you succeed!!  You can do it!  

P.S. If you feel these stories help you and you would like to share your story, please text me!

God Bless!

Lesia