Are You Making These Huge Weight Loss Mistakes?

Did you know that over two thirds of America is overweight?

According to the CDC, the percent of all adults 20 years and older who are overweight (including those considered obese) is a startling  69.2%.

That is just shy of 70%.

70 percent!

That's a whole lot of people, folks.

Now, I'm not going to claim I have the magic weight loss secret. I don't know the magic gym formula. And I can admit that I'm overweight myself.  I don't have magic beans that will whisk the excess pounds away overnight.

But I do know the main reason that most people can't lose the weight, and why the majority of those who do gain it all back.

I can't promise that anything I write here will make you lose weight.

But I can promise that if you keep making these mistakes, you'll never lose the weight— at least not for very long.

So what is the problem?

The problem is you haven't done your homework.

And no, I don't mean researching the best moves or how much to lift or what to eat (Though it wouldn't hurt to do a little bit of that).

What you need to research is yourself. 

I know it's hard. And it might hurt— a lot. You might have to face a few personal demons you'd rather not face.

But if you skip this step, you're no different than a hamster running in its wheel: You're doing a hell of lot of work and getting absolutely nowhere.

It's time to stop wasting your time.

It's time to figure out what is holding you back.

Mistake #1: You want to lose weight for the wrong reasons

“How different our lives are when we really know what is deeply important to us, and keeping that picture in mind, we manage ourselves each day to be and to do what really matters most.” ~Stephen Covey

While there is no universal "right" reason to lose weight, there is a right reason for you.

You can't borrow someone else's reason for losing weight and be successful at it.

I see so many people fall into the trap of believing that getting healthy is the only acceptable reason to lose weight.

Screw that.

Every reason is the right reason. They're just not all your reasons.

You want to be able to run a marathon? Great.

You want to look like sex goddess? Fantastic.

You want to fit in skinny jeans and knee-high boots? Awesome.

You want to get big pair of arm guns? Go for it.

It doesn't matter what your reason is. It matters that you know what it is, that you embrace it, and you milk it for all that it's worth.

And when you find and accept the true reason you want to lose weight, you'll find that it come with it's own set of motivational tools. And you can't access these tools if you're working with a borrowed reason.

Mistake #2: You don't know why you gained weight.

To get the weight off, you have to know why you gained it in the first place.

First, rule out medical issues. Some people have a honest to goodness medical reason for their weight gain. And if left undiagnosed, no amount of effort on their part will change things.

But that's not the case for the majority of us.

So we have to go digging around our minds and our pasts to find culprit. This is the hard part. This is the painful part. But this is, and I can't stress this enough, one of the most important things we must do.

Do you overeat or binge? Do you crave that rush of pleasure at the first bite of your favorite dish? If so, why? Are you lacking in pleasure in the rest of your life? Does your life feel out of control and the only place you can find control is choosing what to put in your mouth?

Are you scared that exercise will hurt? Have you had bad experiences with exercise or trainers? If so, do some research, start easy, and don't jump in thinking that you have to be able to do 100 squats on the first day. What other ways can you overcome your fears?

Do you think it's all or nothing? That one bite of candy means your day is ruined. Not true. Think of your effort like a bank. Exercise puts money in, food takes money out. If you put in $300 dollars and splurge on a purse for $50, is your bank account automatically useless? No, you still have $250 to spend. I'm not saying to spend all your money. I'm saying that one little snack will never cash out all the effort you put in. But multiple daily snacks will. Keep your perspective!

Are your parents overweight? Were you taught healthy habits growing up? It's never to late to learn.

Were you bullied? Do you have zero self-esteem? Do you feel you really can't do this? You can. You absolutely can. You just have to want it bad enough and find what truly motivates you. Even proving others wrong is a dandy reason if it gets you off the couch! (Although secretly, the only one you'll truly be proving wrong is yourself. Which is way better.)

Do you ever get off the couch? Do you get enough sleep? Are you drinking too many sugary drinks? Are you letting your environment aid you in playing the victim?

I can keep going all day with questions. And so should you. Keep asking. Keep looking.

Mistake #3: Weight loss isn't a priority.

“Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” ~Stephen R. Covey

When the topic of weight loss comes up, what is your automatic response?

"I don't have time. I'm too busy." 

"I don't have the money for healthy food."

"I don't have access to equipment."

Blah. Blah. Blah. Pardon my language, but I'm calling bullshit.

Those are excuses.

You might be busy, but you are not too busy. Dont you make the time to brush your teeth so your teeth don't rot out? Don't you make the time to eat, so you aren't sick from hunger? You make the time for what is important to you. 

You don't have money for healthy food? Fine. Define "healthy food". You don't need to eat only salads and salmon. You don't need to buy expensive organic produce. All you need to do is cook 90% of your meals at home. Buy less prepackaged food. Make sure you're getting enough fiber (it helps keep you feeling full). Don't drink your calories. If you're eating out 3 or more days a week, you can afford to eat healthy, you're just choosing not to.

You don't have access to equipment? Who cares? You don't need equipment. Your body is all you need. You don't need a treadmill, go for a walk. Cold? Wear a jacket. Rainy? Bring an umbrella. You don't need weights, your own body weight is all most of us will need. We're trying to lose weight here, not become Arnold Schwarzenegger.

Bored with walking and squats? Fine. The internet is filled with free resources. Want to change up your workout? Find a new video on youtube. Check out Sparkpeople — They'll tailor-make a program for you, including meal plans, articles, videos and forums absolutely free. You really don't need money to lose weight.

So the next time weight loss comes up in conversation and you find yourself wanting to throw out your usual excuse— don't.

Instead, I want you to tell the truth.

"Weight loss is not a priority for me right now."

Because that is the truth.

It all boils down to you.

Every single one of these mistakes are connected by the same thread— They're all about knowing who you are, why you do what you do, and what you really want for yourself. And if you don't know, you won't get far.

Please make sure you've taken the time to answer the questions I've suggested here and really think about what they all mean to you. And don't be afraid to ask your own questions. Always ask questions.

 

Note: The topic of weightloss is one I haven't really covered on Un-Copied Life before and I want to know if you'd like to read more in this area. Your likes, tweets, +1's and comments are a fantastic way of letting me know you want more of something. And of course, if you know someone who could use this information, please consider sharing this post with them.

Image courtesy of Alan Cleaver

Take Control of Your Habits (Beginner's Guide to Mindfulness Pt 4)

This is the final part of the Beginner’s Guide to Mindfulness, a four-part series in which I discuss the benefits of practicing mindfulness and provide you simple techniques for incorporating the practice into your daily life. If you missed it, you can catch up by reading  Part 1 , Part 2 and Part 3.

Habits are huge. They are a part of almost every aspect of our lives, often going unnoticed until something happens that makes us take notice of them.

When we aren't being mindful, habits take over, and we are essentially running on auto-pilot. But by being mindful, by paying attention to each moment, we can reclaim the Captain's Seat.

Habits aren't bad, but they can be bad for you.

Habits can seem like a contradiction to mindfulness as habits are, by definition, something that you do so often that they are almost involuntary. But a habit can also be simply an behavior that is done regularly, such as brushing your teeth.

Why is this distinction important?

Because the first definition involves no thought, no purpose. That kind of habit is simply a reflex.  But an active mindfulness practice can take an involuntary habit, and turn it into a much healthier mindful habit. This means that you still brush your teeth like you always do, but instead of absently brushing, you're focusing on the strokes, noticing the minty tingle in your mouth, feeling your teeth getting clean, and knowing that you are keeping your body healthy.

Create New Habits

Just as mindfulness can enhance current habits, it can also be used be used to create new habits in place of old, unhealthy habits.

1. Pick just one

Pick one habit that you want to create or modify. Don't attempt to change 5 habits at once. It will be too overwhelming. Keep in mind that it doesn't matter what habit you pick. It could be to continue your mindfulness practice (which I recommend!) or it could be to floss every day, or take your lunch to work, or drink 8 glasses of water. Mindfulness can be used in any area of your life.

2.Start with the basics

Set a goal for your new habit. Then follow the simple steps that you learned in part two of this guide to begin enforcing that habit in a mindful way.

3. Track

It is vital to pay attention and track your progress. So many times I've tried to make drinking 8 glasses of water each day a habit. Each time, I get going, I'm doing really well at getting them all in. And then I get comfortable. I start to trust my intuition and stop tracking. And before I know it, I'm back to square one. It has been said that it takes 21 days to create a habit. I'm no scientist or psychologist, but I'd like to amend that statement a little. I think it depends on the habit. If this new habit was created to break an old one, it can take longer. It really depends on how much you want this new habit in your life.

4. A little help

They say it takes a village to raise a child... well I say it takes a village to change a behavior. So many of our behaviors are tied to the people in our lives - be it social drinking or smoking, eating out, or even negative self-talk.

If you're trying to cut the habit of eating out for lunch, let your co-workers know so that you can pick a place that isn't going to compromise your goal. The company we keep says a lot about us. Make sure yours says something good.

5. Tools

In the beginning it can be very hard to remember your habit (because it isn't a habit yet!). Practicing mindfulness will help a lot, but it's okay to get a little help when you're just starting out. Below, I've listed some free tools that you can use on your computer or your smartphone (or ipad) to help you track and remember your habit.

Note: None of these are affiliate links. I will not gain anything if you click the links. I'm simply sharing a few tools that might help you.

1.  21Habit: This is the program I'm currently using, and I love it. With 21habit, you pick a habit that you want to create. Then you give them $21, one dollar for each of the 21 days it takes to create a habit. Each day you are successful with your habit, you get a dollar returned to you. Each day you fail at your habit, one dollar is donated to charity. They have a free version as well.


2. Success Log: A free app that lets you track anything you want. Allows you to analyze your data so you know exactly where you stand.


3. Joe's Goals: A very simple free website for tracking your habits/goals. Just click to add or remove check marks. Allows for multiple goal tracking, and the ability to track negative actions as well.

What habits are you working on now, or which will you begin? Have you ever used a tool to help you track a goal or a habit?

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SMART Goal Setting Techniques (And a Few Dumb Ones Too)

Change + Goals = Success

I had been considering this post for a while, but hadn't gotten around to writing yet. And I've noticed a lot  "goal talk" lately with my friends and online. So when I read an article written by a friend about how to get what you want, I took it as a sign that I needed to go ahead and actually write the post.

Disclaimer: The information here isn't new, and I can't claim rights to the S.M.A.R.T. acronym (that goes to George T. Doran), but I've seen so many people struggle with goal-setting that it bears repeating.

Since you're reading this, it means that there is something in your life that you aren't quite happy about. Something that you want to change. Something that you feel isn't quite "you". And changing a part (or several parts) of your life requires a goal. You have to decide what you want to change, and then figure out how to do it.

But there tends to be a major gap between the amount of goals we set for ourselves and how many of them we actually achieve. Anyone who has ever made a New Year's Resolution only to renege on it two weeks (or days) later, know's exactly what I'm talking about. We get an idea, we're filled with enthusiasm, we make a plan (or not), and we get going just long enough to fall flat on our face.

It's not you - It's your plan.

"I just don't have any follow-through." or "I'm a real procrastinator." or "I'll never make it."

I can't tell you how many times I've heard these excuses, and I can't tell you how many times I've used them in the past. I'd need a few extra arms and legs to count them all on my fingers and toes. But the truth is that failing to meet your goals comes down to two reasons: Your goals are simply not the priority that you claim they are, and not having a realistic vision of your goals.

Priority, is a post all on it's own, so today we're focusing on the latter - creating goals that you can actually achieve.

What's so smart about goals anyway?

S.M.A.R.T. is a lovely little acronym with meanings that vary depending on whoever is talking about it, but generally it stands for Specific, Measurable, Attainable  Ambitious, Relevant, and Time specific. I'll go into each in more detail below, but as a rule, your goals need to meet all of these requirements in order to be valid.

Specific

Ambiguity will get you nowhere! Your goal must be drilled down to it's basics in order to be achievable. What do you want? How will you get it? Will you need help? When is your deadline? You have to think about every aspect of attaining your goals, including how to get there, and what "there" looks like. Which brings me to...

Measurable

Your goal must be measurable in some way. A goal that isn't measurable is like playing Tetris on unending mode - you keep racking up score, but you never "win". You have to set clear definitions of what success looks like, otherwise, you'll never know when you're there. Imagine going on a road trip, but there are no road signs, no maps. You can keep heading in the direction you think is right, but if you don't know what you're destination city looks like, you'll either quit before you get there, or you'll drive right on by never the wiser.

Ambitious

The original meaning here was "attainable", but I prefer the less used "ambitious" as it really requires us to go into ourselves and earn our achievements. Do you feel empowered after tying your shoes in the morning? No, because it's easy. You know you can do it with your eyes closed. Your goal shouldn't be extremely difficult either, but it should present you with a challenge.

Relevant

You can get pinpoint specific with your goals, but if they aren't relevant, they aren't doing to do anything for you. If you want to lose weight, but don't want to gain muscle, then pumping iron in the gym 3 days a week isn't a very relevant goal. Same goes if you want to learn how to, say, ballroom dance, but you sign up for a hip-hop class. Bottom line: Your actions must line up with your end goal.

Time-specific

I want to visit Italy someday.

Someday is the ultimate killer of goals. Someday is really just  secret spy code for never. A great goal needs a deadline. If your boss told you he needed the weekly reports done "whenever you get around to it", how long would it take you to hand him the reports? I'd say it would take a lot longer than if he said he needed them today.

Whether the deadline is a one-time thing, or a daily, or even an hourly thing, the fact remains that people push themselves harder when something is at stake, and the perceived "failure" of not meeting a deadline is a strong motivator.

S.M.A.R.T. Goals vs Dumb Goals

Okay, so maybe your goal isn't dumb, but if you don't put enough thought and effort into creating a goal that fits the S.M.A.R.T. guidelines, then your goal might as well be dumb, because it isn't going to get you anywhere. So, I've listed some examples below of some common ill-formed goals, and a few ways to SMARTen them up.

Dumb goal: I want to lose weight.

S.M.A.R.T. goal: I will lose 10lbs in 3 months by exercising for at least 30 minutes a day, 3 days per week; by cooking at home at least 6 days per week; and by drinking at least 8 glasses of water each day. I will seek out support from my friends and family when I need it.

Dumb goal: I want to lose my temper less.

S.M.A.R.T. goal: I will practice mindfulness daily by setting aside 10 minutes twice a day (8am and 8pm) to sit in mindful awareness. In addition, each time I become aware of anger and frustration building, I will step back and mindfully assess the situation, before it can get out of hand. I will practice thinking calming thoughts and remind myself that lashing out will not change the outcome.

Dumb goal: I want to start meditating.

S.M.A.R.T. goal: I will meditate immediately after waking up in the morning for 30 minutes. I will have any equipment I would like to use ready, and easily accessible, so that I can not make excuses in the mornings.

Your Turn

What are your goals right now? Share in the comments below. This is a great time to practice your S.M.A.R.T. goal format!

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Photo by Carnie Lewis