To help get you started losing weight with the support of the RHH community, I’m introducing the #ToolbeltTuesday Challenge. These small challenges will help you fill your weight loss toolbelt with the tools you need to start losing weight without dieting. Our first Toolbelt Tuesday challenge is to identify one thing that would bring you more joy in your life --one thing that you have been putting off until you are thinner. And then, do it.
Short on time?
Check out the video below...
The Motivation Cycle
A lot of my new weight loss clients ask me how to get more motivated, so they can lose weight. I introduce them to the Motivation Cycle.
Most of the time we try and start with the Get More Motivated step when it comes to weight loss. Then we want to move onto the Make a (big) Change step. Then, we never get to the Be Successful step because we tried to make too big of a change.
When it comes to losing weight the Real Healthy Habits (RHH) way, I want you to begin the Motivation Cycle at Make a Change and make it a small one. Because you aren't overwhelmed by this small change, you get to the Be Successful step. Then, you Get More Motivated to make even more changes. It's a beautiful, virtuous weight loss cycle.
To help get you started losing weight with the support of the RHH community, I’m introducing the #ToolbeltTuesday Challenge. Every other Tuesday I’ll have a new Toolbelt Tuesday Challenge posted on the blog.
These small challenges will help you fill your weight loss toolbelt with the tools you need to start losing weight without dieting.
We'd love to have you join in. Check-in to our Facebook group Real Healthy Habits and let us know what you plan to do for the challenge. Then post a picture in our Facebook group and on Instagram with the hashtag #ToolbeltTuesday to share once you've completed the challenge. Ask your friends to join along. The more, the merrier, and the greater your weight loss success.
Enjoy Yourself More
So on to our first challenge…
Humans are all wired to move towards pleasure and away from pain.
One of the problems with traditional weight loss plans is that they bring you a lot more pain and way less pleasure. You exercise way more and eat way less, and try and willpower yourself through it.
My first Toolbelt Tuesday challenge is to Enjoy Yourself More. Enjoy Yourself More is the first of The 15 Shifts to Become a Real Loser-- a series that I wrote to capture what my most successful weight loss clients do to lose weight without dieting. The idea behind the Enjoy Yourself More shift is that if you craft your weight loss plan to include more things that you love, your scale will move in the right direction without trying to work against your true nature.
Enjoying Yourself More means making sure that the foods that you eat, are not only good weight loss fuel, but also delicious.
Enjoying Yourself More means choosing exercise that you truly enjoy and that is fun—rather than just a means of weight loss. To keep exercise up for the long run, you actually need to enjoy it.
Enjoying Yourself More means prioritizing fun activities in your life, so you don’t rely on food to give you all your pleasure. By incorporating sources of fun that aren’t just food, the less you need to rely on food to make you happy, and the more weight you can release.
So, for the first Toolbelt Tuesday Challenge we’re going to Enjoy Ourselves More before we’ve “earned” it. For us wanna-be losers, we tend to set limits on our happiness and fun in our lives. We need to lose weight and get to our goal first, and then we get a reward.
When we lose weight, then we will buy new clothes and look nice. When we get to our dream weight, then we will pick up bike riding, venture into a Zumba class, stand proudly in a photo, or wear a beautiful bathing suit. We hold our enjoyment and happiness hostage, denying ourselves fun and pleasure until we are thinner and thus “more worthy.”
But, here’s the ironic thing. When we start living in a more joyful way, activity is no longer punishment. If we start taking our Zumba class now, we love to move. If we wear a beautiful bathing suit and go to the pool with our kids, we prove to ourselves that we’re beautiful now. We stop living in shame.
Do Something that You've Been Putting Off
So our first Toolbelt Tuesday challenge is to identify one thing that would bring you more joy in your life --one thing that you have been putting off until you are thinner.
Do you have anything in your life with a weight loss qualification? Do that thing now. Stop waiting.
You’re worthy of beautiful clothes that fit now. You’re worthy of being in your family photos now. You’re worthy of wearing gym clothes and taking Zumba class now.
I realized that there were two things that I could do in the Enjoy Yourself More Toolbelt Tuesday Challenge. They weren't things that I’d formed a strict conscious rule about, but more of a sub-conscious opinion around. Here are the things I’m going to do in my Enjoy Yourself More Toolbelt Tuesday Challenge:
Wear a colorful bathing suit. My whole life my bathing suits have been pure black. A few times I purchased a navy or a dark brown number when I was feeling extremely thin. A fun bathing suit just seemed the realm of tiny, skinny girls. Only bathing suit models get to look cute. Not anymore. For this challenge, I‘m being bold and fun at my neighborhood pool in a fun, bright print bathing suit.
Go swing dancing. I’ve always loved the idea of swing dancing--doing flips and being thrown around the dance floor. I told myself though that Swing dancing was an activity that only teeny, tiny women qualified for. Maybe the flips are best left to gymnasts, but I can still enjoy dancing with my husband. I’m going on a date with my husband swing dancing. He’ll appreciate not having to throw me around, and come to think of it, so will I.
Some readers have told me that this challenge means that they are going to start running again. Others are going to buy cute, well-fitting clothes—finally! Some said they’re going to try a cute, new hairdo. Other readers are going to stop taking all the pictures and finally be in some.
I know it takes courage. You may have to talk yourself through it. I know I had to. Be a scientist. Try an experiment. Over the next few weeks, start Enjoying Yourself More.
No more being shamed by your weight or putting off living until the scale deems you worthy. See what happens to your self-confidence, your love for yourself, and also your weight by allowing yourself to start Enjoying Yourself More Now. You may be surprised.
Don't forget to share with us what you are going to do for your Toolbelt Tuesday challenge at our Facebook group Real Healthy Habits. Use the #ToolbeltTuesday on Instagram to share pics. We'd love to support you.
Until next time,
Watch the Toolbelt Tuesday Video here if you want to learn more.
get the Guide to Losing Weight without Dieting!
What are the secrets of the most successful losers? After coaching hundreds of people, I found these 15 habits and mind shifts in my clients who lose weight and keep it off. Now I'm sharing the guide to losing weight without dieting with you. Get the guide here...
I'm a dietitian, personal trainer, and health coach who started asking all the tough health and weight loss questions-- like how do we get more willpower, why can’t we stay motivated, and why is getting healthy and losing weight so tough?
I discovered that the answer to all these questions is simply--Your Brain.
I help you stop the health and weight loss struggles by understanding your brain and then working with it—instead of against it. Then, I teach you how to put your personalized healthy habits on autopilot for results that last.
I believe that you deserve the health and energy to live your best life.