5 Master Tips to Keeping Lost Weight Lost
We often hear inspiring stories about people losing weight, but so often these inspiring tales have an untold ending when the pounds start coming back. For most dieters, the maintenance of a desired weight is far more challenging than the initial weight loss. And, a weight plateau — staying at a steady weight for a period of time — isn’t associated with success the same way as taking pounds off.
But, isn’t this actually the goal we all want — lose the weight….and keep it off!!
I recently caught up with a client of mine who lost — actually “released”, as she has no desire to re-find the weight — 33 pounds over a decade ago after struggling with her weight her whole life. I talked with her about her maintenance success–what actually works on a “day in, day out” basis to keep lost weight off without thinking about it.
In a world of dieting and starting over again on Monday, Janet might now seem like a super human, but in the past, she was like many dieters, “I had lost and gained weight so many times it was embarrassing.” Janet shared with me how she made a few key shifts in her thinking and behaviors that allowed her to lose (release forever) the unwanted weight, and once she got to her ideal weight, made maintenance easier than she expected.
Janet, like many people who have long term weight success, develop new ways of thinking and behaving that shifts them out of “weight struggling” and into “weight mastery”. Please listen to my interview with Janet where she goes more deeply into the mental shift she made that was a game changer, some specific daily habits, and more about how hypnosis helped change her old thinking.
Here are some insights from my interview with Janet along with research from many people who have taken weight off and kept it off long term:
5 Keys to Long Term Weight Release
1) Focus on changing your life for the better and not just the number on the scale. Our minds are powerful and where we choose to focus creates our reality. Really committing to yourself and your health in order to make your experience of life a happier and freer one is more seductive than restricting yourself in order just to make the numbers on the scale go down.
2) Bring in the coach and put the critic and rebel on the bench. Janet mentioned a huge part of her mental shift came from really changing her inner dialog. When she started coaching herself instead of criticizing herself, she noticed that the need to rebel disappeared. Many Weight Masters notice this shift in inner self speak is the ticket to lasting change and confidence.
3) Never start over. Ever. The heart of long term weight release and maintenance is about consistency and not perfection. Starting over tomorrow becomes a nasty habit that is hard to break. Make a commitment to yourself to get back to healthy eating at the next meal and learn from your mistakes—don’t start over because of them.
4) Pace yourself –don’t race down the scale. In all of my years of coaching weight and keeping off 40 pounds myself I have never seen a super speedy weight loss stick. Research shows that releasing weight slowly allows your mind to really adapt to a healthy change in lifestyle. Remember the way of eating that allows you to release the weight is going to look a lot like the way of eating that allows you to maintain the weight. Create a way of eating that you love that allows you to maintain your ideal weight.
5) Surround yourself with supportive people and supportive foods. No weight success story happens in a vacuum. You have to create the people in your life as a weight support team—people who join you in healthy lifestyle activities. Also keeping healthy foods in and tempting foods out of your environment has been shown as a key to long term success. Find friends who will exercise with you and enroll family and friends in choosing healthy restaurants and healthy meals to eat when at home. Janet says her husband and friends are a support and know to keep her trigger foods—bread and desserts out of the house.
Just remember: Long term weight mastery isn’t about being good or perfect. It’s about making a decision to really make a change in your life FOR YOU so that you can be your best you and life your best life.
I am excited to announce that I am publishing the book version of my successful hypnosis based weight mastery program (The Shift Weight Mastery Process). The book is called From Fat to Thin Thinking: Unlock your Mind for Permanent Weight Loss and will be out in a few months. I am currently creating a group of people who will be a part of the book’s launch.
If you enroll you will receive:
-Special bonuses created only for book launch participants
-Sneak peaks from the book
-Savings– launch day discounts and more!
HAPPY NEW YEAR 2017!
I hope that you all had a fantastic and memorable holiday season! I had a great time visiting my siblings in Seattle with my family and am now back getting into the groove of our New Year 2017. If you are like me, the holidays gave you some time to reflect on this last year (both the good and the bad) and in that pause you thought about some things you would like to change in your life to make it better.
Maybe in the past it has been hard for you to stick with the goals you made and you might be feeling a little pessimistic about your actual ability to achieve this year’s goals. Maybe you even say to yourself, “Why bother, I haven’t been able to…
…lose that last 20 pounds and keep it off..”
…be more productive with my time…”
…get back to the gym on a regular basis…”
You are not alone.
DID YOU MAKE A RESOLUTION BUT ARE DOUBTFUL YOU WILL ACHIEVE IT?
I want to share with 3 SPECIFIC MINDSET SHIFTS that will help you achieve (and keep!) your goal(s) this year…
Plus, I am giving you a FREE Mp3 download to help you create a VISION OF REALIZING YOUR GOAL.
Did you know that 92% of people making 2017 New Year’s resolutions will fail at realizing their New Year’s goals?
I know that statistic may seem depressing but it doesn’t need to be. It just means that the way we all have been going about “making change” isn’t working the way we wish it could.
The key is to change the way you make changes—BEFORE creating the change you want.
SHOCKING: 88% OF YOUR BRAIN COULD CARE LESS ABOUT YOUR GOALS AND DREAMS!
As a hypnotherapist, my soul mission in life is to help people achieve their goals in order to make their lives healthier and more productive. The main challenge that I see people struggle with isn’t that they are hopeless, or lazy, or a failure at life. My clients are highly functioning, smart and intelligent people!
The main challenge you face with successfully achieving your resolution and keeping it going long term is getting the 88% unconscious part of your mind that resists change on board with the 12% conscious part of your mind that made your New Year’s resolution.
REVOLUTION VERSUS RESOLUTION—Use 100% of your Mind
You can easily learn to use your mind more effectively and engage 100% of it in making the changes you seek for the New Year. Don’t just create a resolution—go for a REVOLUTION where you are engaged deeply in creating a powerful breakthrough in your life. SHAKE THINGS UP—don’t just achieve the goal—keep it once you get it.
In order to take action, we need to start where action begins—IN YOUR MIND. I would like to share with you 3 mental shifts to engage your unconscious mind (the stubborn and resistant 88%) and make your resolution a REVOLUTION in personal achievement.
3 MENTAL SHIFTS TO HELP YOU
ACHIEVE AND KEEP YOUR NEW YEAR’S RESOLUTION
MIND SHIFT 1: DON’T “DO” YOUR GOAL—BECOME IT
Challenge: 12% vs 88%:
Chances are that when you made your New Year’s resolution, only your conscious mind (the 12% part) wanted the change. Your conscious mind was thinking:
So, rationally we are on board with making the change—great! But wait, when we “try” to “do the thing”, it seems like just that—this thing that exists outside of us that we are trying to do. It may feel forced or like it’s not real or going to last and that is because the other 88% of the mind (the subconscious part) is not yet on board with the change.
You may get some short-term success with trying to lose weight, being more productive, or exercising, but because your mind is wired with beliefs, habits and self-talk that support your seeing yourself as someone who struggles with weight, wastes time, and doesn’t exercise consistently, the force of your unconscious will pull you back into what it has defined you as.
Mindset Shift to 100%:
Look at people who have really made big changes in their life. My guess is that you will find one thing that they have in common. These people didn’t just try to change something. They became one with their goal. In other words, they stopped trying to make the change from the ‘outside–in’ by doing. They made their transformation by becoming the change they wanted:
When we become one with the goal, it changes how we see ourselves in the world. We need to change our beliefs and behaviors to embody the change and that takes imagination. Beliefs, habits and imagination all exist in our subconscious mind. For instance, when we become a master of weight management, in a second we can let go of all our limiting beliefs that we’ve carried around as a weight struggler and become an apprentice of mastering our weight.
When we are an apprentice of releasing weight, managing our time, exercising consistently—we cannot fail—we can only learn how to get better at our lifestyle change. This engages our unconscious in many ways:
Action Steps: Become one with your Goal
MIND SHIFT 2: MAKE YOUR GOAL ALLURING–NOT OVERWHELMING
Challenge 12% vs.88%:
There is nothing worse for your mind than an unreasonable goal. I look back at New Year’s goals from the past—over 20 years ago (I keep them in a box in my desk as mementos) and I laugh at my overzealous list. Often, these goals were not only unrealistic—to achieve the goals, my life would have been a mad and crazy whirlwind of work, deprivation and a living hell–usually I would get overwhelmed and just give up and go back to my old patterns.
When a client comes to me with a goal they haven’t been able to achieve, it’s often because they have made that goal too unrealistic and too overwhelming for their mind to take on.
Our minds are easily overwhelmed these days. Our digital, online, wired world has made a lot of things easier but has also increased the speed of life at a phenomenal rate and our poor brains are doing overtime to keep up.
If you overwhelm yourself with a to-do list that seems unreasonable and—more importantly—not alluring to your subconscious—your mind will reject it and you will find yourself doing one of the following:
Mindset Shift to 100%:
The impulse to create big overwhelming “to do” lists often comes from this part of us that I call the inner critic. This is the part of us that that is highly critical and thinks we need to be super human just to be “okay”. This inner critic’s voice doesn’t come from you originally—it is a combination of parents, people from your life, culture etc.
My life changed when I got real with myself and started turning down the volume on the expectations of my inner critic. Instead of trying to fit a round peg (me) into a square hole (my inner critic’s expectations) I began by tailoring my expectations to my round peg reality and working effectively with myself.
I cultivated an inner coach’s voice. Unlike my inner critic that believed I had to accomplish huge things just to be loved, my inner coach helped guide me towards doable and achievable goals that I could master and build my confidence with.
One powerful strategy that I learned to achieve my goals is to create a very specific and emotionally charged vision of achieving the goal that I was moving towards. I use vision work a lot with clients and in my workshops because it works so well.
Research shows that weight strugglers who created future visions of themselves and focused on those visions daily were more likely to pass up fattening foods.
Creating a vision uses our imagination plus our emotions—two very big parts of our subconscious mind. When we can see it, feel it, hear it and feel the good emotions of achieving it, we begin to use 100% of our mind to align making that vision come to fruition. This also helps you with the idea of becoming one with your goal.
Action Steps: Create A Strong Vision
MIND SHIFT 3: HAVE SPECIFIC “VISION POINTS” AS STEPS TOWARDS YOUR OUTCOME AND REVIEW DAILY
Challenge 12% vs 88%:
One of the biggest obstacles to achieving your New Year’s resolution may simply be that your initial enthusiasm fizzles. After some initial effort, we may see some results but the big pay-off seems too far away and we begin to lose:
Life gets in the way of our good intentions—especially if we are only using the 12% conscious mind. Remember the unconscious 88% of our mind wants things to stay exactly as they are. It doesn’t really like change. Atrophy sets in and we go back to the status quo not because we are lazy but because we haven’t engaged our mind effectively.
Mindset Shift to 100%:
One way to work more powerfully with the vision of your goal that you create is to create more short term milestones—what I call “Vision Points” along the way.
These divide the journey of achieving your goal into more doable chunks. This makes it easier to stay focused on and give your 100% mind something tangible to work towards and then the confidence and rewarding feeling of reaching the milestone—one step further in the journey.
-Losing twenty pounds becomes releasing five pounds each month.
-Being more productive becomes completing 3 do-able tasks per day
-Exercising more becomes starting with 20 minutes 3 times a week and builds ten minutes each week.
Not only does breaking it down into milestones help but so does focusing on your short-term vision point help your unconscious mind stay focused and excited.
Action Steps: Break Down Your Vision Into Reachable Steps
For instance, with weight management:
There you have the 3 Mind Shifts that will help you achieve and keep your 2017 goals.
When you take these actionable steps towards changing your life for the better, you will not only reap the benefits of what you wanted out of your goal but you will also feel more confident in moving forward and achieving other goals in your life as well.
You can apply this VISION session to any goal—weight or otherwise.
This VISION download is an excerpt from the Shift-in-A-Box, a 30-Day Hypnosis based weight mastery program that helps you shift from Fat to Thin Thinking.
Once again, Happy New Year 2017—may this year bring you and those that you love health, happiness and also bring you closer to being more of your best YOU!
Director, Shift Hypnosis and Motivational Resources LLC
ALONE WE DIET–TOGETHER WE SHIFT
5 EASY MIND HACKS TO AVOID HOLIDAY WEIGHT GAIN
Research shows that in that magical time between Thanksgiving and New Year’s a.k.a. “The Holiday Season”, the average adult will gain a not so magical 3.5-6.7 pounds. If you are fretting that one of those people might be you– keep reading!
As a clinical hypnotherapist who is an expert in the psychology of weight management, I have spent years in my practice observing the mental side of setting yourself up for success at this time of year. I have also been a victim of holiday weight gain when I struggled with my own weight over twenty years ago—one year gaining 25 pounds during this time!
WHY DO WE END UP ON THE NAUGHTY LIST EVERY YEAR?
Why is it that so many of us head into the holidays with the best of intentions to “be good this year” and yet by the time the tinsel has hit the tree we find ourselves hitting the peppermint bark and eggnog?
Both the challenge of holiday overeating and the solution to lay in one place—your mind.
THE CHALLENGE: The holidays put our already overwhelmed minds into a mental tailspin.
THE GOOD NEWS: I know that you can have an amazing holiday and either maintain your health, mental peace and your weight—and even release weight if you decide. All it takes is making a few specific mental shifts.
I am sharing with you 5 MIND HACKS that you can easily implement over the next few weeks and not only survive the holidays with your current weight intact, but when you use these easy techniques you can actually THRIVE during the season.
BONUS: I am offering you a FREE Curb Your Sugar Cravings Hypnosis download (see below). Use it to prevent getting hijacked by sugar cravings this year.
5 EASY MIND HACKS TO AVOID HOLIDAY WEIGHT GAIN
MIND HACK #1: PROGRAM IN A SPECIFIC AND SEXY VISION FOR JANUARY 1
Challenge: Hoping or Trying To “Be Good” Means Nothing to Our Minds
Often our best attempt at dealing with the holidays is to make a knee-jerk attempt at “trying” or “hoping” to be good with no specific strategy or motivating outcome in mind. This only engages the conscious mind—which sorry to say—is only about 12% of our mind’s brain-power.
“Be good” means nothing to our minds. Our brain needs clear directions with specific goals otherwise all the temptations and stresses of the holidays will quickly run our friends “hope and try” out of town on a train with a one-way ticket to the North Pole.
Solution: Start Your Holiday Season with an Emotionally Charged Vision and Keep It Going
Our mind loves creating. When we create an exciting and emotionally desirable and exciting vision of ourselves feeling light, healthy, and proud of ourselves on January 1st it engages our imagination which lives in our subconscious mind—the more powerful 88%.
Research shows that a powerful vision of a healthier slimmer you in the future helps you say no to temptations in the present.
Start Now: Take a moment and imagine yourself somewhere specific on January 1.
Imagine how good you will feel for having maintained your weight (or even released) this holiday. Experience the feelings of pride and happiness of achieving your goal now. Take a deep breath and lock this feeling into your vision—this is your inner script for the holiday season.
Daily Practice: Bring your vision to mind in the morning before rising into your busy day. Ask yourself “what do I need to do today to move myself closer to this goal?” and think through your day in your mind. Doing this helps leverage the power of your vision.
Note: If you chose to lose weight over the season, I find it helpful to be specific and realistic:
MIND HACK #2: OVERRIDE SOCIAL SELF SABOTAGE WITH “MENTAL MOVIES”
Challenge: Holiday Event Habits Are Wired Deep
Some of the fattening holiday party habits that we have acquired may have been going on for years:
These habits are wired into our subconscious—88% of our mind’s power (mentioned above). So even though our conscious mind wants to make healthy choices at the party and keep it light our subconscious mind wants “business as usual” even if it is fattening and may wind up making us feel bad and bloated later.
Solution:To override deep habits we need to work with the power of our mind and not against it. The reward neurotransmitter dopamine plays a big role in creating that sense of excitement about having fun at a party and all the delicious holiday foods that we are used to indulging in.
We can use dopamine and the sense of reward to bypass the fattening habits by creating a mental movie of being at the party and bypassing the fattening foods that leave us feeling bloated for the lighter and healthier options. You can then imagine yourself at the end of the movie going home feeling light and proud for having truly had a wonderful party where you got to connect with family and friends but also stayed true to your bigger reward—your health and peace of mind!
Start Now: Try making a mental movie “Coming Attractions – Party”
Before you go to your next holiday party event take a minute and imagine the party experience ahead of time. Imagine both the business as usual party experience and how you will feel afterwards and then the healthy behaviors party.
In your imagination experience both party experiences from the moment you walk in the door to the moment that you leave.
HORROR MOVIE PARTY EXPERIENCE: Imagine yourself going to the party and you: -Eat all the holiday foods laid out on the buffet a feeling of fullness is coming on…
Now imagine leaving the party—bloated, imbalanced, and wishing you hadn’t eaten all that food. Any enjoyment of the food and party is being blotted out by feeling bad about yourself and out of control.
Now your mind has a negative feeling related to the overindulging and now you are ready to ignite the dopamine in your mind to be excited about a different outcome.
FEEL GOOD FLICK PARTY EXPERIENCE: Imagine yourself going to the party and you:
Now see yourself leaving the party feeling good, confident and in control. What a rewarding feeling that is. Feel how your mind begins to get excited about this scenario instead.This is how we can begin to bypass old behaviors—by showing our deeper mind how much more satisfying the new healthy habits are.
MIND HACK #3: HIT DELETE ON THE “I BLEW IT—SO SCREW IT” IMPULSE
Challenge: Addicted to ‘Being Good—Being Bad—The Being Good Again’ Cycle
Many people who struggle with weight have gotten into a habit of that goes something like this:
This cycle, my friends, is where most of the holiday weight is gained.
Solution: Interrupt the ‘Screw It’ with the Shift Technique
Here is a technique I teach in my Shift Weight Mastery Process. It is a cognitive shifting technique that takes you out of the impulsive instinct to give up and overeat and allows you to stay consistently moving forwards with your healthy eating plan.
When you feel like you are about to say “screw it” and overeat–
For example: I had a client who went to a Christmas Party and felt like she overate and was about to say “I blew it—so screw it” but she stopped herself took a breath and reviewed the items that she overate. She realized that even though the two cookies and the couple of handfuls of chips were not what she intended to eat they also were not going to ruin her waistline or even her weight loss for the week it she got right back to her healthy eating at the next meal.
MIND HACK #4: PUT A FIREWALL BETWEEN YOU AND THE CARB ZOMBIE
Challenge: Overindulging in Sugary, Fatty and Salty Foods Wakes Up Our Inner Carb Zombie
One of the challenges with the densely caloric, sugary and fatty foods that abound during the holidays is that eating too many refined carbohydrates over a number of days tends to awaken a craving/fake hunger force within us that begins to demand more carby food. I call this force THE CARB ZOMBIE.
Physically eating higher amounts of refined foods spike our blood sugar and when it crashes we get a feeling of being hungry—even though we may have just eaten! The sugar, fat, and salt dances in our head like the sugar plum fairy –stimulating our reward neurotransmitter dopamine and creating a mental craving to have more sugary foods.
When our carb zombie is awakened we:
Solution: Create a Firewall Between You and Carb-y Food for the Holiday Season
Our mind does much better when it is focusing on doing something rather than resisting something. “Trying not to eat sugar” seems hard to the mind—but abstaining from sugary foods except for a few special specified holiday treats gives the mind a clear boundary without shutting down the idea of treats altogether.
MIND HACK #5: HIT YOUR “MENTAL REFRESH” KEY EVERY FEW HOURS
Challenge: Stress Shuts Down Our Willpower
Our lives are very stimulating. The holiday season is stimulation on steroids. When we get over stimulated our mind gets stressed. When we get stressed the hormone Cortisol floods our system shutting down our rational neo cortex –the impulse control part of our brain. Guess what also happens when we are stressed—we reach for food to soothe ourselves and there is no willpower there to stop us.
Research shows that every two hours we need to give our mind a little break or we become overstressed and overwhelmed.
Solution: Hit Refresh By Taking a Deep Breath and Closing Your Eyes For a Minute
Give yourself the gift of self-soothing every two hours this holiday season. It won’t take long, you will feel better and chances are you will become a lot more mindful when it comes to those mindless nibbles at the office and home.
There you have your 5 Mind Hacks. I hope that they serve you well. Don’t forget to get your FREE copy of the “Curb Your Sugar Cravings” hypnosis session.
Have an amazing mindful and healthy holiday where the sweetness comes not from sugar but from how sweet you are to yourself.
Happy Healthy Holidays to you all!
Oxox Rita Black
Alone we Diet
Together we Shift
TIPS TO GET MINDFUL AND
AVOID THE BELLY-FULL THIS THANKSGIVING
Did you know that the average person consumes over 2,000 calories during the Thanksgiving meal alone?
TRYING TO “BE GOOD” DOESN’T WORK
No one mindfully plans to over eat on Thanksgiving or the weekend that follows, but often, we haven’t mindfully planned to stay light and healthy either.
As an expert in the psychology of weight management, I have heard many people head into their holiday weekend with intentions of “trying to be good” only to report that their wishes to keep it light were swept to the wayside by the second glass of wine or third round of pumpkin pie.
USE YOUR MIND MORE EFFECTIVELY
The key to preventing this is to use your mind more effectively than trying or hoping to “be good”. This is especially important since holiday gatherings often trigger deeply rooted reactions and habits that engage us in overeating.
In order to avoid the belly-full which winds up making us feel bad about ourselves and takes away our energy for really enjoying all we are grateful for, we need to intercept those old deeply ingrained holiday eating patterns.
EASY TIPS AND PRE-SOCIAL GATHERING HYPNOSIS
Here are a few helpful and easy tips to follow with the free 6 minute pre-holiday party hypnosis session to help you succeed in staying in line with your health and weight management goals this weekend.
These 2 candidates join forces and work together seamlessly to
-Create a chaotic mindset that takes your power away from you
-Keep you struggling in that ‘good or bad’, ‘on or off’, ‘all or nothing’ kind of thinking.
The Inner Critic believes inherently that you are broken and need to be fixed and also that you need to be restricted and must only eat what is on the diet or else you are a failure.
The Inner Rebel will look for reasons to blow your plan. They push hard for you starting again on Monday because “what the hay…you already blew it—so you may as well eat them all…”
The weight loss goals of the Fat Thinking platform are dodgy to say the least. There doesn’t seem to be any clear documentation of how the Fat Thinking Party will make decisions in your favor with regards to healthy food choices, getting exercise or ever reaching weight mastery.
But, they have a lot of familiar sounding beliefs and slogans and often we get hoodwinked into voting for Fat Thinking. And then, instead of the change they promised, we end up feeling frustrated, demoralized and bloated.
So this time around why not vote for something new??
How about casting your vote for Thin Thinking and the Inner Coach?
Platform 2: Thin Thinking
Here at Thin Thinking headquarters, things are looking powerful.
-There is only one candidate: The Inner Coach and one clear message—Show Up for Yourself!
-Your Inner Coach knows that you can achieve weight mastery.
-Your Inner Coach has a very specific action plan to create a healthy lifestyle that will take you to the vision you have for your health.
– Your Inner Coach is ready to solve the problems and create new solutions and doesn’t believe in magic pills or diets. Your Inner Coach believes in you! They believe that you can achieve your ideal weight and stay there because you have made the Shift from the inside out.
How to Change Platforms
If you are stuck in the Fat Thinking Camp, never fear—you can always change parties.
The good news is that we all have a strong and willing Inner Coach inside of us, ready to take the lead!
1) Start to tune in and get conscious to the rhetoric of the Fat Thinking Party.
Start by tuning in to the way you speak to yourself. When you really tune in, you can begin to hear how false the Critic and the Rebel sound: impulsive, negative, emotional.
2) You can begin to get very clear on what it is you do want versus what you don’t want. The more you focus on a clear and definable outcome, the more your Inner Coach can begin to take clear and actionable steps and the less the Inner Critic will pull you to the dark side.
4) Practice showing up for yourself every day in these small ways, making the one healthy decision at a time and you will quickly begin feeling more powerful and confident.
VOTE FOR THIN THINKING
VOTE FOR YOUR INNER COACH
Be sure to check out the newly relaunched Shift Weight Mastery website. We’ve added Free Hypnosis sessions including a 5 Day Night Eating Program that will tackle the mindless grazing so many of us do in the evenings. www.shiftweightmastery.com
Good luck at the Inner Voting Booth—I know you will make the Shifted choice!