Healthier You Psychology Program – Week 1

Motivation, Defining Success, & Intro to Healthy Thinking About Food

 

Are you ready for healthier changes in your life?  Wonderful!!!  

When starting any changes in your life, it is absolutely critical to ask the question: What does success look like?  Most people will answer “weight loss.”  However, it is important not to let the scale dictate everything.  With my “Healthier You” Program, I need you to be aware that measuring weight, while certainly can be a part of measuring success, it is not the all, end all.  And if weight is the all, end all for you, it has too much power over you.

This winter, a few months after having my son, I eventually got back into exercising and was doing really well with a regular strength program and going to spin class for cardio.  After a few weeks, I was feeling energized, stronger and was proud of myself for investing in exercise after everything my body had went through.  I was even really ENJOYING my exercise routine.  However, one day, I mindlessly stepped on the scale, and saw that I had not lost a pound.  I immediately felt frustrated, defeated and my motivation plummeted.

It took me about a week to change my negative self-talk and refocus.  But I did learn a very important lesson…  that I needed a better way to measure success to immunize myself from my disappointment autopilot self-sabbatoge.  

My suggestion for people who want to make healthier changes in their life such as exercising more or improving their diet, is to create at least 3-5 other ways to measure success other than weight.  Before weighing yourself, it is critical to check in with these other variables (you can use a scale of 1-10 to evaluate).  Other ways to measure success may include: energy levels, how many times you exercised, how many days you have activity, healthy food choices, how many times you avoided unhealthy food choices, how you feel, or even how healthy you were this week overall.  

Another important component my Healthier You program, is to really look at the reasons WHY you want to change.  Here is a sample worksheet that can help you get started:

  • Note – not all healthy lifestyle changes need to involve weight loss

I often suggest to have several copies of your reasons, and review them at the beginning of the day, and during times when you normally struggle (perhaps mid afternoon or mid evening?).  If you are contemplating giving in to an unhealthy impulse, read these reasons for inspiration.

And the final part of this week’s program is to start being aware of your thoughts – with a focus on your relationship with hunger (as hunger is a very difficult feeling for many of us).  Here is a handout that can give some examples of unhealthy thoughts to notice, and some examples of healthier counter-thoughts:

 

Best wishes on your own journey and keep checking back for more program information.

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