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Why Skipping This Might Be Why Your Not Losing Weight: Goal Setting

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By G. E. Carlin

The road to health has many challenges. Overcoming those challenges can be tedious and difficult. However, there are things we can do to make it easier and more manageable. Goal setting is one of those tools. In fact, for many, it may be the very thing that is keeping one from losing the weight they want.

Why Goal Setting Is Important

The reason goal setting might the missing key to your weight loss has to do with how our minds work. Many think to themselves something like, “I need to loose some weight.” But what does “some weight” mean? You don’t know and your brain does not either.

I have been here many times and generally this is what happens. I have told myself, “I need to loose a few pounds.” In reality that meant 100 pounds. But I did not set that as a goal. So I would lose a few pounds. Feel pretty good and start eating like I use to. Before I knew it, my weight crept back on.

When you are clear about how much weight you need to loose through goal setting, you can actually know when you have hit that goal and when you have not. If you need to loose 50 pounds and you loose 10, you are clearly not done and you know it.

Big Goal Small Goal

It’s important to your health to break your goals down into manageable parts. If you need to loose 100 pounds, break that up into smaller increments. For example 15 to 20 pounds a month is a great way to break down a larger goal.

Be realistic with your larger goal. If you need to loose 100 pounds just admit it. But the smaller goals should be easier to obtain otherwise discouragement and depression could set in. This often leads to putting weight back on.

Off scale goals are important too and worthy of their own article. That said, let me just remark by saying that non-scale goals are just as important as the number on the scale. And setting these goals the same way can keep you on track.

Closing Remarks

Set your goals and set yourself up for success! It can go a long way in helping you in your weight loss journey.

Please remember to always talk to your doctor before you start any weight loss plan.

If you found this article helpful, please don’t forget to like it and share it on your favorite social media. It’s free to do and really means a lot to us!

If you are so inclined please buy me a coffee. And there is a great book on goal setting!

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https://www.amazon.com/Goals-How-Most-Your-Life/dp/1640951261?crid=234YLJCXV0WJY&dib=eyJ2IjoiMSJ9.A58kLpE0XxrF0QFLvITmSynZRnU0EvUWdaksBBGqRaSOrPG4O2LB_rE8Z7ICRRkSk5mxS47JQ1tju7WKxDca5q0n6SgWzCdH0YbHVpZ4FUwTWUEWat0W2XJ0U3oEQh5V0xou01EJDv8TglVXZgLKnZrwkcT3gDc-lnMSqUDXzdknzl5egMe8_0x2bRr_OkpMx_wnWT78b9HpmuzEhKBCCof_oqOQ5f0uAvHt-oQN_Hux8-8hAFdZXL4v8TZNZmcyFzwWvndLhNp4rpzcZxtHkuX8EnG2wUnw-qYzVoda3W8.6zu2f448PeyeaCOCtNtlqaJJFQnReTwwW_1P3FsRLh4&dib_tag=se&keywords=Goal+Setting+book&qid=1711378233&sprefix=goal+setting+book%2Caps%2C94&sr=8-1&linkCode=ll1&tag=retrocereal12-20&linkId=02f5d1148b81d4add865c7ed203140f1&language=en_US&ref_=as_li_ss_tl: Why Skipping This Might Be Why Your Not Losing Weight: Goal Setting

Discouragement and Weight Loss: What You Can Do About it

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There are many diets out there that are competing for your attention. And many theories of weight loss that might leave you confused as to which one of them actually work. But here is the sad truth of the matter. THEY ALL WORK!

Well they all work for the most part. There are a few diets and books on dieting that are duds. But for the most part, every diet will work if you follow it. But that is the real challenge isn’t it. Why are you not following it?

Discouragement

The truth is the one of the most common feelings that can derail your progress is discouragement. It can pop up for many reasons. You might indulge in a cheat meal or hit a plateau. Suddenly you feel like all your progress was for nothing. Or you might feel like you are just too weak and cannot get over your bad habits. Your discouraged so you quit!

Getting Past It

The truth is every single person who tries to improve themselves has been discouraged. And this is IMPORTANT: That includes those all the success stories! Everyone who has managed to lose weight and keep it off has faced and gone though times of encouragement in their weight loss journey! Discouragement is part of the journey.

The best way I have found to handle it is to accept it. Don’t fight it. Don’t deny it. Just remind yourself that everyone goes though it. Then keep going.

A Passing Feeling

Discouragement is just a feeling. Like all feelings it will go away in time. There may be times when it is overwhelming. Accept it ride the emotion out and it will leave. Then you are left with a choice. Go back or move forward. I do hope you move forward.

If you liked this please leave a comment, and share it on your favorite social media. If you are so inclined please support me by buying me a coffee. Please remember to always talk to your doctor before you start any weight loss plan.

Here is a great book on loss

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Intermittent Fasting Not Working? Here’s Why

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Intermittent fasting has not only helped me lose wight, it has become a way of life. At this point in my weight loss journey, I use intermittent fasting on a daily basis in order to keep the pounds from coming back on. But also, I just like the way I feel when I’m fasting!

That said. I have had times when IF is not working. That is to say when I’m following an IF plan but I am also gaining weight. I know a lot of people have gone though this same experience. Here are three reasons why it could be going wrong.

First Reason

The first is you are not really following the plan. There are many IF plans out there to chose from. And all of them will help in your weight loss journey. But if you are eating too often outside your scheduled eating window, the IF plan you are on will not work.

This of course will not happen after cheating one time. It is a result of continual off schedule eating. Remember that weight loss is a journey. It is how you eat over time that will make the difference. If you are continually cheating on your plan you will gain weight.

In order to fix this you have to be honest with when you are eating and how often you are cheating. A food diary will often help with this. After you get the honest a real information, get back on it!

Second Reason

The second reason is that you may simply be consuming too many calories. IF is a great way to live that provides a person with lots of freedom during their eating window. However, it is not magic. If you are consuming more calories than you are burning you WILL gain weight!

This normally happens when you are eating too much and eating too much of the wrong foods. It is actually pretty easy to overload on calories if you are eating ultra processed food.

The rule of thumb here is eat NORMALLY during your eating window. Your eating window should be filled with your favorite food within reason. But it still should not look like Thanks Giving, Halloween, or Christmas every time you eat.

Third Reason

The last reason your IF might not be working is that your body might have adjusted to your new diet. This one is a bit tricky because ultimately if you are not losing wight or if you are gaining weight it is due to the fact that your are consuming too many calories. This makes this reason closely related to the last reason.

However there is a catch. Your body does not want to lose weight and any method you chose will ultimately stop working. Your body slows down many of its process and learns to efficiently use the amount of calories it is getting.

The solution is NOT to double down on your IF plan. Instead, you need to take a break from IF for a while. This is not an excuse to pig out. In fact, what has worked best for me is intuitive eating! Try it for a while and then go back to your IF plan!

Final Thoughts

Please remember to ask your doctor before you start any diet. BUT if you found this helpful please leave a comment, like this post, share it, AND if you are so inclined please buy me a coffee by pressing on the donate button!

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And here is a great book on Intermittent Fasting

Here is a book in Intuitive eating

90 Pounds Down: The One Trick I used

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Weight loss can appear to be a daunting task. This is especially true if you have a significant amount of weight to lose. It almost seems like its too much and too difficult. You have probably watched videos and and read articles with a similar title to this one, and you are probably skeptical. But I did it! And I want to share with you what I believe really made the difference!

Mindset

The truth is weight loss is not found in a method. You can go low-carb or low-calorie. It will NOT work! You probably know this by experience. These things do not work not because of anything inherently wrong with these diets. The problem is in our mind. That is to say, we are not really ready to lose weight on a psychological level.

The good news is that when we are truly ready to lose weight, ANY diet will work! I know because I have been there. Over the years, I have tried time and time again to follow a diet only to lose some weight and gain it again. Usually a bit more.

So you are probably asking yourself what I did. What was the mindset that really made the difference? And can it make a difference for me? Well here it is.

I Made Health and Fitness My Friend

In life, we have enemies, frenemies, and friends. Health and fitness can also be viewed in this way. It is helpful to know where you stand with health and fitness because it will ultimately determine your success or failure. Or in other words: Is weight loss your enemy, your frenemy, or your friend?

Fitness as an Enemy

The sad fact of the matter is that we have all had enemies over the years. But the good news about enemies is you know exactly were you stand with them. Like people, fitness can be an enemy to you at times. But the good news, when you are enemies with diet and exercise, you know your precise relationship. This is those times when you do not give a f*&% about losing wight!

Fitness as a Frenemy

Like enemies, we have all had our share of frenemies. However, this can be the most deceptive relationship especially when it comes to weight loss. This is due to the fact that you and fitness can look like you are working together for a common goal. Namely, weight loss. You work together and can even discover some things about fitness you really enjoy. This makes is seem as though you and your weight loss goals are friends. But deep down, you can’t stand each other!

Because of this deep resentment, you will eventually return fitness will be come an enemy once more. When this happens, going off plan is the inevitable result.

Fitness as a Friend

Finally there is fitness as a friend. This is where real success begins to bloom. Not just success short term but a real lasting change. You are genuinely into weight loss. Fitness is something you see as a long term relationship.

From experience, health and fitness will by your best friends. When you truly make friends with them, weight loss will be easier than can believe. And this will be true hatever plan you choose to reach your fitness goals!

Final Thoughts

Please remember that you should always talk to your doctor before you start any fitness program.

If you liked this please buy me a coffee, like it share, share it and comment! Thanks!

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Here is a great piece of workout equipment

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Three “Easy” Ways to Build Exercise Into Your Life

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Whether you want to lose weight or just have a more healthy lifestyle, exercise is essential. While it is not a magic bullet, exercise can greatly enhance your progress in your health journey. However, finding the time can be difficult particularly if you have a busy life. Even if you can find for the gym, you might still want to look for ways to to build extra movement into your day in order to reach your health goals faster. Good news. Here are three “easy” ways to get some extra exercise into your life!

Chores

Doing extra household chores might not sound like the most exciting thing to do. But let’s face it, if you are anything like me, you probably have a bunch that you put off regularly. Folding laundry, yard work, and floors are at the top of mine.

Believe it or not, these activities put in a lot of extra movement into your life. The result of this is of course more calories burned! More calories burned throughout your day will definitely get you to your weight loss goals faster!

The trick is make it fun! Listen to your favorite podcast or some great music. If you are in a position to do so, watch your favorite series. Personal example: When I fold laundry, I always have my laptop open streaming the latest series that I am super-interested in! And besides all that, my chores are getting done!

Shopping

Shopping is a great way to get some extra steps in your day! First off park far from the entrance. Its a few more steps and it doesn’t take a lot of time to make the effort.

Also, before you leave, make one more quick trip around the grocery/department store. There have been so many times I arrived at home and realized that there was that one more thing I could have used or needed. Making one more trip around the store will not only get some extra movement into your life, but it will ultimately save you time by not having to return to get those extra items you forgot!

Between Responsibilities

If you are anything like me, you day is filled with responsibilities. I have to return calls, write articles, see clients. The list goes on.

One thing that I have made a habit of doing is putting some extra exercise between each of my responsibilities. For example, while writing this article, I made sure I paced the floor about ten to twenty times each time I needed to take a break before writing my next thought.

Another thing I do on the regular is get a set of pushups in before I start a new project. So after this article, and before I make that next phone call, I will I do a set of pushups! A set of pushups is not super strenuous and will not get me so sweaty that I am unpresentable for my next “to do.” Its just another great way to build lasting health into my day!

[Great Deal on a Walking Desk https://amzn.to/49CFyg4 ]

Final Thoughts

Remember that these little things do add up over time. And reaching your weight loss goals is a marathon and not a sprit! Doing these simple steps will help make health and fitness a lifestyle!

Also remember to always consult your doctor!

If you found this helpful PLEASE like, leave a comment, and share! Thanks!

Article by: G. E. Carlin   

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The Problem With Intuitive Eating: It’s Not What You Might Think

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In my last article, I talked about the three ways Intuitive Eating can help you on your weight loss journey. However, you can run into trouble with following the plan especially if you are a serial dieter. Here is the problem you might face and what you can do to fix it.

My Experience and My Failure

For practically my whole life I grew up trying one diet after another. I remember the first diet I went on was at eleven years old. What this did to me was make me very self conscious about the way I ate and what I ate. Sadly, nothing I did ever seemed to work for one reason or another. I just kept gaining and losing weight and eventually became fat and unhealthy. Nearly ten years ago, I finally was fed up with the way I looked and felt. I was ready psychologically to lose weight and I did!

My journey to a healthy weight took about a year and a half. During this experience, I ran came across Intuitive Eating. I decided to give it a try. And it worked! But, because of my long history with dieting, I was consumed with what I was eating, how much I was eating, and when I was eating. One day I felt like I ate a little too much and too much of the wrong food. My obsession with food came back and I could no longer stick to the plan. I went back to ultra dieting again!

My concerns were understandable. I was conditioned from to be obsessed with food. And besides that, I was finally losing wight and I did not want to get fat again. I could just no longer bring myself to be relaxed enough around food to follow the plan. I failed!

How to Break Free

If Intuitive Eating is something you want to try, and you do not want to fall into the same trap I did, then here is what you have to do. You really have to throw yourself into the plan. It might be hard to do especially if you have been conditioned to be obsessed with food. You have to trust the program! And you have to trust yourself! And you have to not care about failure!

You will fail! So what. Get over it immediately! If you eat too much one day, it really is not big deal! The chances are, if you are really following the program, you will not do it continually. Honor your hunger and full signals. Really slow down and enjoy your food! Your body will tell you when you have had enough. Trust the program it really does work!

Reconditioning yourself to not be obsessed with food will take time. Accept that fact and eventually you will be free of your obsession and free to be at harmony with your body.

My Intuitive Eating Today

Currently, I maintain my weight almost exclusively though Intuitive Eating. I’m not going to lie to you, I also engage in a bit of Intermittent Fasting but this is mostly due to other health benefits of IF and not for weight loss. I am finally free from the dieting cycle and I feel great!

Please remember I am not a doctor and you should consult your doctor before you start any plan.

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If you found this article helpful, please like, share, and leave a comment. Thanks!

Halloween 2023. So very current!

Article by G. E. Carlin

Intuitive Eating: Tree Ways it Can Help

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If you are looking to lose wight, then I am sure you have heard about Intuitive Eating. But the question you might be asking yourself is: is this plan right for me? I have asked myself the same question and have tried it with moderate success over the years. Here are three ways in which this program can help you on your weight loss journey.

First Way It Helps

Intuitive Eating is a great place to start! If you have tried diets before and have never been able to stick to anything (for whatever reason), Intuitive Eating is an easy way to get started. It will help you cut back on the amount of food you eat as well as help reign in cravings.

You Will lose wight even possibly a signifiant amount. However, keep in mind (and this is only my experience), it is doubtful that it will get you to your ultimate weight loss goals. This is particularly true if you are trying to get to six-pack.

Second Way It Helps

The second way Intuitive eating can help is on diet breaks. We have all been there. You are following you diet and you are losing weigh! But then….Well you just get tired and the cravings are too much. You go back to eating the way you were, and before you know you start putting the weight back on.

But there is help with Intuitive Eating! Instead of going back to what got you overweight in the first place, try Intuitive Eating instead. Its a simple way to take a break, and eat some of your favorite food without without putting a bunch of extra weight back on again!

The Third Way It Helps

The last way it can help is with maintenance. If you are already at your weight loss goals, and are looking for a way to stop dieting without putting on weight again, Intuitive eating is a great option. Not all of us want to maintain a six-pack. We just want to be healthy. If you are at a comfortable wight that is right for you, and you want to stay there with little effort, then I highly recommend Intuitive Eating.

Final Word

Please note that I am not a doctor and you should consult your doctor before you start any plan.

Also, if you liked this article please leave a comment and share it on your favorite social media to help spread the word! Thanks!

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Here are my favorite books on Intuitive Eating:

I Can Make You Thin, by Paul McKenna https://amzn.to/48oa4ZL

The Gabriel Method, by Joh Gablriel https://amzn.to/48xSEKm

Intuitive Eating, by Evelyn Tribole and Elyse Resch https://amzn.to/3T8rQfb

The Real Reason You’re Fat

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I remember as a fat person asking myself, time and time again, “Why am I fat?” Of curse, there is not just one answer to this question. It is not a reason, but several. I don’t have the time or the desire to go every possible reason, but I want to cover two basic reasons that I think are fundamental to why many people cannot reach or maintain a healthy weight.

Bad Information

The first of these two reasons is bad information. The worst information out there is that weight loss is a mater of calories in verses calories out.

It is surprising to me that so many people still believe this and try to implement it no matter how many times it has failed them in the past. I guess I cannot be too surprised since I was one of them for many years. That is to say that I believed that if I just reduced my calories and exercised more I would lose weight. But this never worked.

Of course I would often lose weight when I first started a diet, but eventually I would gain it all back and then some. Why did these diets not work? Because I was hungry. And while I could reduce my intake of food for a while, my hunger would eventually catch up to me and I would overeat.

Also, the types of foods I was suppose to eat did nothing to curb my cravings. When I finally did break down and eat, I would eat all the wrong foods.

This all stopped, for the most part, when I learned that weight loss was primarily controlled by hormones. When I started eating toward hormonal balance, I lost weight and I had a major reduction of cravings.

Motivation 

The second reason comes down to what we really want out of life. Please do not misunderstand me on this point. I am not saying that overweight people like being overweight. I know I didn’t. And I wished every day for a new body. But what it took to get a new body was not as motivating as what it takes to get and remain fat.

Let’s face it. It’s pretty easy to do the things that make us overweight. And, for the most part, people like doing those things too.

But the reason why I changed is that the pain of being overweight started to outweigh (no pun intended) the pleasure of what it takes to be overweight. As a result of this shift, I found the discipline it took to lose weight.

And the truth is that it comes down to discipline and not necessarily “motivation.” I was not always motivated to workout. I was not always motivated to restrain my sweet tooth. I did it when I did not want to. That’s discipline and that is what it takes to lose and maintain a healthy weight.

Final Question 

So what do you think might be holding you back? And what will it take for you to make the change? Leave a comment and let me know!

Preparing for the Holiday Season

Exercise, Fitness, Health, Intermittent Fasting, Ketogenic Diet, Kung Fu, Low Carb Meals, Martial Arts, Motivation, NLP, Paleo, weight loss, Yoga, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Summer is over, and these next few months can be challenging if you are trying to stay in shape. Let’s face it, it is going to be colder and darker. That is going to make it less enjoyable to get up and go to the gym and workout. Also, there are going to be many temptations with what to eat. What should you do?

First thing is realize that there is always going to be temptation no matter what time of year it is. There is always going to be a reason to cheat on your diet or not go to the gym. This is true for winter as well as summer. There will always be holiday’s, birthday’s, new restaurants to go to etc. And once you realize this, you can see that this time of year is not that different from any other time of year.

Next, don’t be afraid to adjust. You may prefer to run outside while the weather is warm. But now that it is cooling off, you do not have to quit, just run on a tread mill at a gym. Or spend the next few months working on indoor activities.

Finally, not everyday has to be a cheat day. Yes there are many more holidays during this time of year. That is why they call this the holiday season. But you do not have to cheat between the holidays.

The truth is, you do not have to repeat the same behavior that many do year after year. They do not lose the weight they say they are going to lose over the summer, then, in discouragement, say to themselves, “well it’s the holidays, I’ll just get back on it after the new year.” But how often does that work?

Break the cycle and accept the truth that you can be in even better shape by January 2nd than you are now! The holidays season is upon us. What will your decision be?

Beating Your Cravings (Audio)

Exercise, Fitness, Health, Intermittent Fasting, Ketogenic Diet, Kung Fu, Low Carb Meals, Martial Arts, Motivation, NLP, Paleo, weight loss, Yoga, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

New episode of A Mind For Fitness Podcast that you WILL want to listen to. I know you have struggled with cravings. I have too and I have learned to overcome them. Find out how: