How to Stay Motivated with Healthy Choices: A Case Study and Q&A
Have you ever had every intention of staying on true to your new nutrition or workout program only to find yourself giving in at a friends party, stuffing yourself with the best forms of snacks and beverages and feeling so helpless and distraught that you choose the easier road and give up altogether? Or perhaps, you’ve been feeling great about your progress only to plateau and the feelings of frustration start to pile on and you are left with a lack of motivation to continue working out or eating better? Lack of motivated on a new program is one of the leading reasons people don’t follow through with their commitments, yet finding this motivation is a bit simpler than you may think. Finding motivation starts with two strategies: 1) Remembering your "why" for your new healthy habits and 2) Gathering momentum with small victories. In this post, I use a case study to illustrate this method for you. In addition, I answer the most commonly asked questions I receive on diet, exercise, and my book.
Thanks for joining me again. I’m excited about all of the engagement in this community so far! I really appreciate the comments, questions and taking on the challenges. I love having you here. I want you guys to know that if you are on a journey toward optimizing your health, YOU CAN DO THIS! Today, I can’t wait to teach you my best tips from the chapters “Preparing for Success” and “Find Your Why” in my book.
Have you ever had every intention of staying on true to your new nutrition or workout program only to find yourself giving in at a friends party, stuffing yourself with the best forms of snacks and beverages and feeling so helpless and distraught that you choose the easier road and give up altogether? Or perhaps, you’ve been feeling great about your progress only to plateau and the feelings of frustration start to pile on and you are left with a lack of motivation to continue working out or eating better? Lack of motivated on a new program is one of the leading reasons people don’t follow through with their commitments, yet finding this motivation is a bit simpler than you may think.
When I first started working with Lydia*, she found that when she was at home, her diet was perfectly on cue; however, every time she went to a potluck, out to dinner with friends or attended a “game night” she found the room quickly filled with tempters and food pushers that -- while well intentioned, lacked the ability to properly support her hard efforts in staying focused. It was clear that Lydia had lost track of her reason or her”why” for why she wanted to be healthier in the first place. It was not a priority or an obsession for her. The second reason that Lydia lacked motivation was that her momentum had come to a halt. You see, we need the progress in our lives to help cheerlead us further into better habits. If we see that we have achieved a small victory, this can catapult us into creating the habits needed to succeed in our endeavors.
I explained that Before she attends an event, she should make sure her mental focus is on how she will feel later after having food that isn’t a “vitality promoter" and focus on why she has chosen to eat clean. I told her to think about how she will feel an hour after she eats the cake or how she may feel for the rest of the week. She needed to Ask herself how she got to be overweight, have high blood pressure, have sore joints, feel lethargic or less focused, in the first place. Did it happen overnight? No! Her health conditions occurred slowly, over time, one food choice at a time. Likewise, her turnaround will only happen one food choice at a time. With this in mind, I reminded her to ask herself, “Is this one dinner; this one party; this one meal worth the risk of derailing me from my momentum? Is this piece of cake worth feeling bloated afterward and noting that my scale has gone up a bit in the morning? Is it worth having sore joints tomorrow?”
For Ms. Lydia, she knew that if she was to prevent future damage to her metabolism, she had to get serious about her health, she needed to find ways to say “no” to the “food pushers” in her life. Just doing so one time would give her a boost in confidence and give her the positive momentum that she needed to create boundaries that promote her health.
After all, When you are serious about your goals, there is no piece of cake will ever amount to the way you feel when your health is on track or when you no longer have to sausage squeeze yourself into your pants!!
Now, I’m going to answer some of the most common questions that I have been given regarding diet and exercise.
Do I have to eat low carb to lose weight?
Some people thrive in a low carbohydrate lifestyle, while for others, this spikes cortisol and actually while temporarily helpful; can cause weight gain over time due to the stress.
Do I have to exercise a lot?
The Forever Fat Burner teaches you the exercise modalities that will help you to burn the most fat in the least amount of time. This is usually 3-4 hours per week max.
Is intermittent fasting OK?
Like eating low carb, intermittent fasting can do wonders for many people; however, if your adrenals are not in the proper circadian rhythm and your cortisol patterns are within normal limits, then you can cause cortisol spikes in a fasting state that can backfire on your attempts to lose weight. I talk about my experience with this, in the book.
What do I need to know to be successful with a new nutrition program?
The most important aspect is your mindset and unfortunately, this gets downplayed far too much in the general public. You must have the proper mindset to provide the optimal environment for your body to respond to your new habits. I teach you how to do this in the book.
Is your book, The Forever Fat Burner a “diet program?”
If you define a diet by what you put in your mouth, then yes. But outside of that definition, I do not prescribe to the one-size fits all mentality when it comes to diet. There is no one diet for everyone. In fact, this is a plan intended to be customizable for optimum health, well-being and fat loss. You will learn the right timing of eating, the portions of foods and the right types of foods for YOUR body and use this information for the rest of your life to remain thin, healthy and vibrant.
How do you know if you need to alter your current eating plan?
When you know the hormonal cues that your body provides such as your hunger between meals, your mood, your sleep habits, your cravings, your workout performance, your energy throughout the day, you can use this information to adjust your eating habits. I teach you how to do this step by step in my book.
What if I am vegan or vegetarian?
If you are vegan or vegetarian, you can choose quality plant based protein powders, non-gmo organic tempeh, nuts, seeds and low glycemic beans for your protein intake. Make sure that you supplement with minerals and especially a quality multi B vitamin.
Do you have recipes to help guide the beginner?
I have provided over 60 of my current favorite and personally created recipes for you.
Where can I get support, if I am new to this?
If you have questions you can contact me directly at journeytowardjoy.com. Visit the webpage and you will find all of the printable pdf materials needed to support your journey toward your weight loss goals. Post any questions you have. The community is very positive and helpful!
What if I am new to exercise?
I provide you with all of the workout information you need to get you started at home, including recommended workout videos, streaming sites and YouTube channels that you can use to build your workout repertoire.
What if I get off track and start gaining weight?
We all slip up from time to time. I have provided a quick guide to get you back on track and to gently detox from any binging season you have.
What about the temptations at parties and restaurants?
How do I stick to my goals then? I have provided a guide for you and even scripts to use when you need to politely steer away from food pushers in your life. In addition, I give you my best tricks for how to attend a party or your favorite restaurant without skipping a beat on your health plan.
This is how you win at this. You have to get deep into the study of what you want. You need more than a 15-minute video. You know that The way to win is continuing your education, discipline, and hard work. Sometimes you need a new strategy.
In the next post that I’m going to provide you, there will be a link to an invitation to join me and let me mentor you a little bit. You can do this. You can win at this. Sometimes you just need a new strategy, a new mentor, new information. I’d love to be that for you. So, if you are a subscriber, please watch your inbox because in the next post, I’ll send you a link and invitation to grab a copy of my book. The book is called The Forever Fat Burner and it is 300 pages of step by step processes that will help you to navigate through the nonsense and get real weight loss results by creating a customized diet, nutrition and exercise plan.
So make sure to watch for this next post that will invite you to try the program for yourself!
I look forward to seeing you in the next post that will invite you to experience fat burning FOREVER….until then, Remember every day to supercharge your health. Satisfy your soul. And Simplify your lifestyle!
*Name of case study participant is changed.