Weight Loss Words of Wisdom

Health isn't just about eating right and exercising. It is also about taking care of yourself emotionally and mentally. There is an attitude adjustment needed when we strive to transform our physical bodies. Our “being” consists of body, mind, and spirit, which are all highly inter-connected. Our whole being, our self, has to be involved in success.

So following an Eastern philosophy to keeping healthy, I try to please all three aspects of my being in order to keep it in balance. Where applicable, I’ve added my real-world experience using techniques that have helped to transform emotionally and mentally in areas where I’ve experienced a loss of power.

I hope these words of wisdom will inspire and strengthen you during your weight-loss journey.

1. Stop doubting

Observe and assess your thoughts. Do you notice habitual patterns of negative thinking? If so, make a conscious decision to replace those negative thoughts with kind or positive thoughts. Henry Ford said, “Whether you think you can, or you think you can’t — you’re right.”

I took the Mindfulness-based Stress Reduction 8-week course (MBSR) developed by Jon Kabat-Zinn, Ph.D., professor of medicine emeritus at the University of Massachusetts Medical School. Scientists have proven that meditation strengthens the immune system, increases heart health, reduces stress, slows biological aging, strengthens coping skills, even changes brain chemistry - and can be instrumental in helping us create positive behavior changes. A study by Davidson and Kabat-Zinn et al showed that after training in MBSR for eight weeks, study participants process information in a more positive way, using more optimistic sides of their frontal cortex rather than negative sides.

2. Stop limiting yourself

See in your mind’s eye what you want for yourself and your life. See, imagine, dream of the person you want to be. See, imagine, and dream of the life you want to live. Act as if you are that person. Live into your dream. It's not who you are that holds you back, rather it is who you think you're not.

I was taught a visualization technique by Rev. Mark, my spiritual guide. He told me to visualize three TV monitors playing a scene from my life that I want to transform. This could be any one issue, from a relationship that was not serving me well to a lifestyle choice that was not completely healthy. I would mentally watch that scene play out on each of the three monitors then take a steel ball bearing and throw it through the screens to shatter the images. I would then turn around and visualize one large screen TV playing out that scene in the way I want it to be — depicting me behaving in a manner that is completely healthy inside and out. Do this for 30-days straight to bring you closer to achieving that state.

3. Stop waiting

Being strong sometimes means facing the need for positive life changes head on. Live positively for your health and happiness. Not only you, but your loved ones, friends, and associates will be inspired.

Today, we accept that there is a powerful mind-body connection through which emotional, mental, social, and spiritual factors directly affect our health. I recently became reacquainted with the practice of meditation, specifically as a spiritual practice. Meditation allows me to clear my mind of emotional debris such as sadness, lack of forgiveness, lack of self love or self care, blaming, and anger. It also helps to release any emotions I may be holding on to that may 'weigh me down' emotionally, spiritually, and physically. I believe that meditation helps me to release negative energy like sadness and anger, instead of turning to food as a coping mechanism. Self soothing with food was my pattern of behavior when I was morbidly obese — a habit that likely played a pivotal role in my becoming morbidly obese in the first place.

4. Stop making excuses

You cannot just sit and wait around for someone to solve your problems. You’ve got to get out there and make what you want happen. Otherwise, if you change nothing, then nothing will change. It’s OK to seek the help of others, just don’t expect others to do the work for you.

5. Stop quitting

The pessimistic mind will stay stuck in inaction, perhaps afraid to change, thinking that his or her situation cannot change, or that change is too hard to be had. An optimistic mind notices the opportunities, things to be grateful for, and that even though things may be hard or bad right now they will change once again.

Rev. Mark also taught me to do positive affirmations. This is a daily practice that has no ending because the pessimistic mind can easily overtake the optimistic mind if given the chance. Facing east, look into a mirror and into your left eye (east is of the mind and the left eye receives). Concentrate and set your intentions that you are creating your reality; this focus is similar to a meditative state. Now say your affirmations in the present tense. For example say, “I eat fresh healthy foods that nourish my body,” rather than, “I will eat fresh healthy foods that nourish my body.” Gregg Bradon, New York Times best selling author, says the universe takes your words very literally. So if you say something in the future tense then the universe will manifest this in your future; however, the future never comes now does it? It’s like saying “someday I will eat healthy…”

6. Start believing

It is not the future that you are afraid of. It’s repeating the past mistakes that makes you anxious. Stop putting your past in the present and ruining your future. Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tiptoe if you must, but take the step.

I completed the Landmark Forum, as have many of my professional colleagues and friends. It is a powerful personal development program designed to bring about positive, permanent shifts in the quality of your life in just three intensive days. Participants are given a technology for putting the past where it belongs – in the past. Then begin to design their lives as a free and authentic expression – from what is possible, rather than what has been. This dramatic shift enables participants to think and act outside existing views and limits, and to redefine themselves and the reality they have known.

These are just a few techniques that worked for me so feel free to try whatever resonates with you. We each must find what individually keeps us in balance as each of us is a being as unique as our fingerprints.

You also may enjoy my series of interviews with Lori Rosenthal, MS, RD, CDN, a bariatric dietitian, and Susan Harrow Rago, MS, RD, LDN, who has been involved in health programming for more than 25-years. Read more at HealthCentral:

Keep the Weight Off for Life

Long Term Weight Loss Eating Habits

Controlling Emotional Eating After Weight Loss Surgery

Support is Key to Maintaining Weight Loss

Weight Loss with Nutrition Counseling, Q&A with Susan Harrow Rago