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Weight Loss Exercise

Small Changes Make a Big Difference




Small Changes Make a Big Difference

First Step to Big Change

When you are trying to get motivated to get something done then the best place to start is with something small that you can build on. A great part of motivation is the small step that you need to do to get forward momentum and once you have that you are unstoppable, but how to make that first step?

First Step to Big Change

Well there are many ways to make that first step, Leo at Zen Habits says that you should just do the minimum possible, like 2 minutes of exercise. Another thing you can do is decide that you will drink 2 cups of water first thing in the morning, or eat a healthy breakfast of Oatmeal and a banana. You can decide to park in the furthest lot at work or get off a train one stop early.

The fact is you do not have to do all of these things just do one today and again tomorrow and then without saying anything to your resistant brain do one more of these things the next day, you now have two and the momentum is there. Three weeks from now you have turned you life around with a bunch of little changes that you would not even think are possible today.

This is the best way to start this one step at a time process. Do not even look at goals for this one just get ideas and write them down and then take the easiest one and do it today. Lets say you want to improve your health. You can probably come up with 50 things along the lines of stretch while watching TV tonight, or one of the above. If you want to spend less money you could think of a great dinner for tonight and make a little bit too much and have it for leftovers tomorrow, I love leftovers.

Example – How to be more Outgoing

If you want to be more outgoing and are afraid then maybe just make it a task to go out and get a latte tonight and sit in the coffee place for 10 minutes before you leave with your coffee in hand, or sit in a crowded dog park bouncing a ball (the dogs will follow the ball and the owners will follow the dog).

The fact is that just getting out there and making small changes is the only way to any goal. If you wanted to lose 100 pounds or do the Hawaii Ironman Triathalon there is no way that you could just start hard core training, you would have to start with small steps and work up. The human mind resists change so if you trick it with these small changes you will be successful before you brain figures out that you are changing.

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General Weight Loss Tips

Feeling Funky

I’m in a funk. I’ve stopped myself from many times from going full on Debbie Downer here, and so far so good, but I can’t keep it in any longer. I can’t recall ever feeling like this, I feel like I’m not connecting, not fitting in, not understanding anything that’s coming my way. I feel like I’m trying to walk in very thick sand.

I’ve lost the twinkle of hope, that passion for making things happen. That spark to stretch myself and try something new. All I want to do is retreat. And this has been going on for months.

I’m hesitant to even put this out there because, really, does the world need more words about sadness? Loss of hope? And then I realized that I know it will come back and this too shall pass, but I feel an itch to share, regardless of how vulnerable it makes me feel.

And you want to know the weirdest part about this funk? It has nothing to do with weight loss. I’m losing, and lately due to loss of appetite, rather rapidly (13 pounds in one week.) Normally I would jump for joy to see these numbers on the scale, but lately, I’m indifferent.

I have a few ideas as to where these feelings are coming from. For starters, I’ve become scared to try something new.

In the past four years I’ve tried a little bit of everything…design, catering, jewelry, clothing design, blogging, e-book writing, and a few more other things that I’ve forgotten along the way. Each time I start out with this hope of what I could become. I fall in love with the potential of a new business, a new idea, a smaller version of myself. I have great desire to “do big things”, but sadly, I’ve come to realize that I was more in love with the result rather than the process.

And because I believe everything in life is connected and related, I know that deep down, what I do and how I make a living has a lot to do with how I feel and care about myself. And somewhere along the line I never figured out or changed my perspective enough on any given thing/business/idea/project to fall in love with the process (a line I’m stealing from The Biggest Loser.)

And I want to get there. To be in the love with the process of taking care of myself rather than the result of being thin, or doing things because I love the action and not because its a defined direction or path.

I find myself worrying so much about things I do and don’t have control over. My mom emailed a quote to me recently,

“Never be bullied into silence. Never allow yourself
to be made a victim.
Accept no one’s definition
of your life,
but define yourself.”   
– Harvey S. Firestone

The last line is the one that hit me the most “accept no one’s definition of your life, but define yourself”. I’ve come to realize that I haven’t defined who I am or who I want to be. I’ve been waiting on other people to tell me who I am, or who they want me to be or who I can be. That path can be very unsteady. I’ve realized, that I’ve been relying on my past experiences to define who I am.

These experiences from junior or high school where I never felt good enough…my clothes, hair, makeup, body, personality…always fell too short. In the days when opinion flowed out of mouths so freely, where everything on the outside was the measure of a worthwhile person, those days still linger too many years later.

I want to give myself permission to define who I am, who I want to be, and unapologetically become that person. I want to move forward even when fear starts screaming in my head. Fear that my efforts are lost, that they won’t get me anywhere, or that it’s pointless to  try.

Recently, I’ve had strong desires to start painting and illustrating again, a skill that I picked up in college and loved. I let it go because I didn’t let myself get good enough. I feared the work that was involved in getting good, I worried that I would spend all this time and never arrive. That I could never feed myself off of it. That it wouldn’t matter. That I’d never be good enough.

And the realization that I stopped doing something because I was both in love with and afraid of the result, rather than the process, knocks the wind out of me. And I understand deeply, where this trend pops up over and over again in my life.

Silly little things and the big stuff too. I’ve put so much weight in these imaginary outcomes, that I’ve stopped myself from ever starting or even being in the process.

What if I lose weight and I’m still ugly, or have a loose skin? What if people resent me? What if I get unwanted male attention? Why both lose weight?

What if I start painting, but never sell a print? What if I never wrap my own canvas? What if I’m never taken seriously? Why bother painting?

What if I never make a good living doing what I love? What if my businesses stop growing? What if I can’t keep up with the growth? What will I have to give up in order to make more income?

What if I start marketing my design…what if I fall short? or make a mistake? or ruin my reputation? What if I’m never credible? What if I fall short or miss a deadline? Why bother design?

And I do this with everything, cleaning, exercising, work, meeting new friends, staying in touch…on and on and on. I can play the “what if” game for so long that I wake up at 29 and realize that I stopped it all before it got good.

Update: This post is good timing for the Things I’m Afraid to Tell You series of blog entries that are making their way around the blogosphere.

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Weight Loss Exercise

Stopping food cravings



Food cravings are every dieters nightmare. There are very few times that you will be on a diet and not be tempted at least a little bit by the foods that you see and memories of fatting foods that just drift into your mind from nowhere. I had a craving for greasy fish and chips from the beach after smelling the food in the office one day, the craving did not make any sense after I tracked down the food and found that it was actually fried ginger beef, your mind definitely plays tricks on you sometimes. Stopping food cravings will go a long way to controlling all of your eating.

Stopping Food Cravings

Eat at the same times everyday

It is important for you to set a stable eating cycle so that your body knows when to expect food. I know that I am very regimented during the week in my eating but on the weekend I get affected by food cravings because I am not eating according to schedule and my body does not trust that I will be eating when it expects food.

Eat small meals multiple times a day


Stopping food cravings

Stopping food cravings

One of the best things that you can do for your body is to keep your blood sugar even and the best way to keep a nice balanced blood sugar level is to eat smaller meals often.

Your blood sugar level is a big factor in food cravings because your brain notices the fluctuations in hormones and blood sugar even if you are not really in tune to it. Yo ucan imageinhow this one tip can stop your food cravings almost completely

Don’t starve yourself, don’t eat large

Again any time that you have the option to skip a meal or an option to go to a buffet don’t! These two actions are two ends of the spectrum. If you do not eat a meal then your body will crave foods until you eat and then when you do in fact eat you will tend to overeat.

If you have a giant meal, lets say for lunch then you will end up not eating dinner, maybe snack as a food craving fix in the evening or then not eat at all until breakfast the next day. This causes wide swings in your blood sugar and this is not only unhealthy but will also cause your body to start storing food as fat while thinking that it in danger of starvation.

Know your times of food cravings and take control of them

Most people have down times where they crave chocolate, pop, or chips and these times you should be able to identify. If you are going to a movie you may know that you are going to be craving popcorn, when you are sitting down to watch TV you know that you will be looking for a snack.

You can stop these food cravings by knowing ahead of time how you will deal with them or at least have a coping mechanism so that you do not succumb to bad binging in these time of food cravings.

Is this all you need to stop food cravings?

People pride themselves with using self control to fix their problems but in this case you have a plan of action to stop food cravings. Yes, by using these tips and lifestyle ideas you should help in stopping food cravings or at the very least reducing them and know exactly when they will hit and stop those cravings in their tracks.

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