Is Your Story Making Your Butt Bigger?

Big Story Big Butt
As humans, we all tell ourselves stories.  We can’t stop–it’s just part of our brain trying to make sense of our world.

IS YOUR STORY FATTENING?
But, we can learn to recognize our stories.  This is part of distinguishing what I call Fat Thinking from Thin Thinking.  In fact, the bigger your story about why you did not follow through on something healthy (like exercise) or why you ended up doing something unhealthy (like eating the entire large pizza), the bigger your chances are that you are about to gain weight.  Yes, Big Story = Big Butt.

Over the years as I have coached people through many weight release journeys, I have witnessed what I call “story-eye-tis” happen to many a sincere person intent on losing weight.   In the beginning, things usually are really clear. We are on track, sticking to a plan, and the weight is starting to come off.  And if we fail to follow through or we engage in something less healthy, we immediately acknowledge it and make an adjustment to stay on track. We are engaged in Thin Thinking.

BEWARE!  YOUR INNER REBEL LOVES SPINNING A YARN….
I usually know when a client is starting to veer from this focused uncluttered thinking and behaving when their stories about their behavior start to get longer.  We all have a part of our brain that is just looking to spin some story.  I call this the Inner Rebel.  Your Inner Rebel is up for an Emmy Award for best story about why you can’t show up for yourself and follow through on your goals. Your Inner Rebel wants to take you back on the path to where things are predictably the same.  This is a familiar story and oh-so convincing, but it does not end in happily ever after!

All those rationalizations and excuses about why you didn’t or couldn’t follow through on healthy behaviors followed by even more story about how it will be better to focus next week and how you’ll “try” to “get back” to “being good” tomorrow or next week–this is Fat Thinking.

The path to weight release typically looks like this: Clear and honest Thin Thinking ==> following through with healthy behaviors ==> Weight Release

The path to weight gain is typically: Story spinning Fat Thinking ==> not following through on behaviors ==> weight gain.

BIG STORY=BIG BUTT BOTTOM LINE
Stories can be great, but if you want to lose weight and keep it off, it’s time to become a loving scientist and stick with facts.

1) Cut the story aka Fat Thinking. Focus on your vision and the behaviors that will get you there. When that little voice in your head wants to start some story (see below) about why exercising today is impossible, take a breath, thank yourself for noticing the story.

Example: I can’t exercise because I don’t have the right work-out clothes that are clean and that if I wear my other work-out clothes I might offend someone at the gym. Besides, it’s raining out and even though I am going to the gym which is indoors and dry, I do have to get from the parking lot to the gym and I would get wet and I absolutely cannot get a cold because next week I have to give that presentation which is another good reason that I must just avoid any exertion and just build up my strength.

2) Create an alternate solution aka Thin Thinking.  Note what happened and ask yourself what is the strategy for moving forward with an altered plan?  Then follow through on that altered plan.

Example: I can’t exercise after work today and since I won’t be burning that 300 calories, I can walk today and tomorrow at lunch and make up for that.

3) End of story
Will you have a story at the end of the summer as to why you did not reach your summer weight release goals?  I hope not!  If you want to spend your summer powerfully rooted in Thin Thinking and weight release, committed to your health and showing up for yourself day by day all summer long, it’s time to learn to stop telling yourself the fairy tales and learn how to catch yourself in these.  You may want to start with a copy of my bestselling book, From Fat To Thin Thinking: Unlock Your Mind for Permanent Weight Loss. It’s an easy read filled with clear facts and resources along with humor and inspiration.

Of course, you may have some story that comes up like: I don’t have the time, the resources, I’ll start in the Fall.  If so, please consider the alternative if your story just keeps getting bigger (along with a few other things…..)

Here’s to a Story Free Summer!

xoxo Rita

book shadow

I am excited to announce my new best-selling book, From Fat To Thin Thinking: Unlock Your Mind for Permanent Weight Loss, is now available in print and on Kindle.

This is a book version of my successful Shift Weight Mastery Process seminar and is designed to free your mind from the struggle with weight so that you can lose weight permanently.  The book includes online access to free hypnosis, meditation and coaching to support you through the 30-day process.

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How Hypnosis Creates Long-Term Effectiveness

Long Term Effectiveness
BEFORE I WAS A HYPNOTHERAPIST, I WAS A CLIENT…

I remember being in a stuffy office in Venice, California on a spring day well over two decades ago. I was in a trance state that felt like I was floating between being asleep and awake. I was listening to a 70-year-old British hypnotherapist, Burt, guiding me to let go of my pack-and-a-half a day cigarette habit.

Then, all of a, sudden I was awake and out walking on the street, passing by smokers and thinking to myself, “I used to do that but I don’t do that anymore…what a relief!” I was finally, with one hypnosis session, a non-smoker!

What just happened?  Was that a magic trick? Why in one session was I able to let go of a very addictive habit that had plagued me for over twelve years?

WHEN I STRUGGLED WITH WEIGHT…

Later, when I decided to finally take charge of my weight, I found myself making self-hypnosis tapes (the beginning of my career before my formal training) and guiding myself into letting go of my need for the big portions of food, the sugary treats.

The sessions felt similar. I was relaxed yet awake but I could feel a deeper part of my mind listening and responding, letting go of the old and accepting my new reality of weight mastery.

IS HYPNOSIS MAGIC?  NO, BUT OUR MINDS ARE…

I spend a lot of time as a hypnotherapist dispelling the mythology of hypnosis. No, it’s not voodoo. No, it’s not mind control. Yes, it’s a very powerful tool to make deeper change.

I have helped thousands of people, from all over the world and from all walks of life – CEOS and celebrities, teachers and lawyers, students and surfers and yes, even a homeless person (he brought in $23.13 worth of change) break themselves free from the smoking struggle and the weight struggle.

It is my great joy to watch someone in a deep trance state let go of the shackles of their weight or smoking struggle. Sometimes I can see the moment that it happens…a sort of little smile creeps across their face.

It seems like magic. Often, they think that I am a magician, but I am not. Our minds are magic, when we learn to use them in the right way.

RESEARCH ON THE EFFECTIVENESS OF HYPNOSIS FOR WEIGHT MANAGEMENT

Here is some interesting research that backs up the impact of hypnosis for weight loss and maintenance.

1. Hypnotherapy helped people correct faulty thinking and associations around food and helped them get control over non-hunger-related eating. Barabasz, M., and D. Spiegel. 1999. Hypnosis and weight loss. The International Journal of Eating Disorders.

2. In studies comparing a control group to a hypnotherapy group, the group exposed to hypnotherapy lost more weight (up to 30% more over an 8-week study) and kept the weight off longer (At follow-ups at eight months and again at two years).Cochrane, G. and J. Friesen. 2005. Hypnotherapy in weight loss treatment. Journal of Consulting and Clinical Psychology.

3. Hypnotherapy can be administered by a hypnotherapist or via hypnosis downloads or self-hypnosis; all three methods proved effective. Farrington, G. Effects of pre-recorded self-hypnosis on weight loss: Dissertation Abstracts International

I hope this has been intriguing. If you are interested in finding out more, please visit my website http://www.shiftweightmastery.com and pick up some free hypnosis or check out my weight loss book,  From Fat to Thin Thinking available on Amazon in print and kindle.

Your mind is the most powerful tool you have. Use it wisely and lovingly!

Alone we Diet—Together we Shift!

oxoxRita

HERE IS A VIDEO I MADE ABOUT HOW HYPNOSIS WORKS

For your easy viewing pleasure, here is a short video (2+ min) I made about hypnosis and how it helps us remove the mental blocks that prevent us from being successful with keeping weight off in the long-term. I mention free hypnosis on the video – it can be found at: www.shiftweightmastery.com. Go there and test drive some hypnosis today!

Effective Praise (Delete the “I Never Will Be Thin” File From Your Brain)

Effective Praise

Greetings!

I just did my taxes. Big sigh of relief.  I dread this time of year like I dread doing laundry after vacation. Every year I get out my big box of the previous year’s paperwork and invoices and sort through them. I put all the various pieces, receipts, papers into piles and folders in their own little informational universes where utility bills never meet trip expenses.

My son helped me this year, for pay of course – grrr. What 12-year-old helps with something so mundane for free out the kindness of his heart? No such luck, however, he was very helpful in exchange for some cold, hard cash. And he got into it – the sorting, that is – helping me file away, the art of putting things into little neat folders, creating order and consistency of the chaotic universe of bills and invoices.

OUR BRAIN’S “I WILL NEVER BE THIN” FOLDER

Doing all of this sorting and filing got me thinking about the inner files that we keep in our minds. Did you ever notice that when it comes to our weight, our brain tends to have this one very thick and heavy folder called “I WILL NEVER BE THIN”? It likes to collect evidence for this folder and it keeps getting bigger and bigger.

In this thick and heavy folder,  you will find such beliefs as, “I have a slow metabolism”, “I get bored with healthy food”, “I need food to cope”, ” I am a sugar addict!” and many other beliefs that we keep filed away.  Unfortunately, we usually have very little evidence collected that we will succeed at long-term permanent weight release.  In fact, where in the heck is that file folder marked “I CAN LIVE MY LIFE AT MY IDEAL WEIGHT”?  It’s kind of hard to find at all, huh?

Just like my son and I with my taxes, our brain needs to file things away in mental folders in order to make order of the chaos of life. Unfortunately, once it gets in the groove of filing things into one folder like “I WILL NEVER BE THIN” it’s hard to get it to change course and file things into a different one called “I CAN LIVE CONFIDENTLY AND PEACEFULLY AT MY IDEAL WEIGHT.” This makes it very hard for us to believe that we can ever be successful.

START SHIFTING FILES WITH EFFECTIVE PRAISE
Let me teach you a powerful cognitive tool called EFFECTIVE PRAISE Effective praise can help you move the evidence from the “I WILL NEVER BE THIN” folder, to the “I CAN LIVE CONFIDENTLY AND PEACEFULLY AT MY IDEAL WEIGHT” folder.

Effective praise is simply the act of observing all the behaviors that you are implementing that take you closer to weight mastery (no matter how small and insignificant they may seem).

Effective Praise: I noticed I took the stairs this morning – that was a healthy choice.

Note that I said observing your behaviors and not evaluating them?? Evaluative praise is a whole different thing, and actually sabotages our attempts at changing our beliefs about ourselves.

Evaluative Praise: I was good because I took the stairs!

OUR MIND REJECTS “I WAS GOOD” AND VOIDS IT OUT
Evaluative praise is when we make what we are doing “good” or “great” – rating ourselves for doing the behavior.

Evaluative Praise: “I was soooo good because I pushed the plate away!”

Evaluative Praise: “I was “soooo awesome because I exercised!!!”

While it’s nice to acknowledge ourselves positively, what happens when we label our behavior as “good”, or any other evaluative type of praise on an unconscious level we just do not buy into that we have been “good” because we have a whole file of evidence that says the opposite – so our subconscious mind tends to reject the sing-songy “I was good” praise as white noise and nothing gets stored in the positive evidence folder. REJECTED!  says our unconscious – you aren’t “good” says our Inner Critic, “who are you trying to kid?”

EFFECTIVE PRAISE GETS PUT IN THE IDEAL WEIGHT FOLDER
However, if we instead just take notice of the behavior itself without the “good” then things begin to sink into the murky depths where those evidence files are stored:

Effective Praise: “Hmm…I am noticing that I pushed the plate away and there was food left on it, maybe I don’t need as much food as I thought before – I am noticing I don’t need to eat everything to feel full”.

Our unconscious then perks up its ears and takes note, “That’s interesting – you actually left food on the plate – that is different and moving in the direction of being healthy.  Let me store that in my file folder “I CAN LIVE CONFIDENTLY AND PEACEFULLY AT MY IDEAL WEIGHT “.

Effective Praise: “Hmmm I am noticing that if I just get up and put my feet right into some sneakers and stand up, I can get out of bed in the morning and go out for a walk first thing and it feels wonderful!”.

“Aha!” the unconscious mind says, “things are changing a bit, we can follow through on exercise – let me go take that “I hate exercise” belief out of the I WILL NEVER BE THIN file folder and put “I enjoy exercise into that “I CAN LIVE CONFIDENTLY AND PEACEFULLY AT MY IDEAL WEIGHT” folder.

Try effectively praising yourself 10 times a day this week when it comes to behaviors around your weight management. It’s easy.

1)    Observe the positive weight management related behavior
2)    Resist thinking “I was good!” with evaluative praise
3)    Instead try out acknowledging the healthy behavior and how your engaging in the behavior allows you to capably move the needle on your weight mastery

This way the brain doesn’t reject GOOD but starts to accept seeing you in a more capable light and shifts some of those papers in the I WILL NEVER BE THIN evidence folder into the I CAN AND WILL LIVE MY LIFE AT MY IDEAL WEIGHT.

So, even though taxes will still be a burden next year you can lift the weight burden this year from the I WILL NEVER BE THIN file in your mind with effective praise and find that it translates not only into a lighter mind but a lighter you with a much lighter heart!!!

HAPPY FILING!!!

ox Rita Black
Director, Shift Weight Mastery

Why Your “To Do” List May Be Fattening

Why Your _To Do_ List May Be Fattening

Greetings!

How is your New Year’s resolution to get healthy going?

Did you know that most New Year’s resolutions are broken by as early as January 18th?

As a clinical hypnotherapist who helps people in the areas of stopping smoking and weight management, it has always been interesting to me that the busiest time of the year isn’t the first few weeks – right after resolutions to change have been made – but the last few weeks of January when the resolutions have been broken (yet again) and the idea that maybe something deeper needs to shift begins to become apparent.

I want to introduce to you one of the biggest buzz killers of our annual get healthy resolve – YOUR TO-DO LIST – and where you put your healthy new goals on it. If you can shift your mind around this one thing, you can get back going with your healthy New Year – I promise!

THE DREAM OF HEALTHY CHANGE DIES FAST IN THE FACE OF JANUARY’S REALITY

One reason our “get healthy” promises are vulnerable to die an early-in-the-year death is that we make our starry-eyed resolutions during the holiday season when we have been out of our overwhelming day-to-day life and duties. Our brain has had some down time and we can think BIG.

We imagine how good it will feel to exercise 5 days a week. We muse how much slimmer we will be when we shop every week and have healthy food at home to reach for. We know how much saner we would be if we took 10 minutes a day to meditate! We make the promise to ourselves to make that happen.

Then we get back into our day-to-day life. Our to-do list starts getting longer and all of those wonderful dreams of being slim and healthy are put to the bottom of the list—basically tossed to the curb along with the holiday wrapping paper and dried-out pine tree.

  • “I’m too busy to exercise this week!”
  • “I didn’t have time to shop for healthy food so I went thru the drive-thru!”
  • “How can I meditate when I have to walk the dog, feed the kids and get ready for work?”

LIFE AT THE BOTTOM OF THE LIST 

Chances are if you have been struggling to get healthy you may have the deep unconscious belief that “I have got to do everything on my list and take care of everyone and then I will have time to take care of myself.”

So, if we are truly to achieve our health goals—it would then go to figure we need to:

  • Start to challenge the belief that our health comes behind everything else on the list.
  • Adjust our to-do list accordingly

1) CHANGE YOUR PERCEPTION OF YOUR HEALTH AND ITS IMPORTANCE ON YOUR LIST: I invite you to see that your health is the thing that you experience all of your life through. Your health is what others also depend upon to be in place in order for you to be of service to them. Your health allows you to bring your best “you” to all you do and all the people in your life. Your health makes everything else on your to-do list possible…get the drift?  YOUR HEALTH SHOULD BE #1 ON YOUR LIST – ALWAYS.

2) OBSERVE YOUR TO-DO LIST WITH NEW EYES: Consider that the overly ambitious inner list maker in your head is not run by you, but by old beliefs and myths that do not even belong to you. Often the beliefs that write our to-do list come from our parents, our culture and society at large, that’s right – your to-do list doesn’t even belong to you!

So start to challenge that darn list. Ask, : “Why is washing the dishes more important than going for a walk after dinner?”

Is that item on your list really that important to do now, or does it just seem that way? What would happen if you shopped for healthy meals before posting your vacay pics on social media? Would the world end?

Ask of everything on your list, “Why do I think doing this is more important than my taking care of myself?”.

Maybe in a new light, as you go through your list, all of those seemingly urgent items now become less pertinent compared to your feeling good in your body because you are making healthy choices and exercising.

By challenging those old beliefs you start to break them up in your deeper mind so that your new and healthy beliefs can start to grow.

3) PUT YOURSELF AND YOUR HEALTH GOALS AT THE TOP OF THAT TO-DO LIST 
I am going to ask you to do something really uncomfortable to your subconscious mind: put your health goals at the top of the list and take some of the other things off your list and put them on the list some other time.

The more you start to look at your to-do list as an advocate for yourself and your health the more some of those other “to-dos” will start to fall away as you see them as way less important that your being your best you.

Once you start creating to-do lists that truly support you won’t even need to put health on your New Year’s Resolution list next year—because “Get healthy and release weight” will be crossed off your list.

So just to review:

  1. Challenge where your health goals are currently on your to-do list.
  2. Take a hard look at your current to-do list and challenge the things on there and their importance in relationship to your health and well-being.
  3. Adjust accordingly.

Have a great and healthy 2018 – where you actually achieve those healthy resolutions!!

xoxo Rita

How To Keep Hunger Away All Day

woman eating yogurt at desk

Did you just eat an hour ago and you are already hungry again?  Are you plagued with cravings for sugary foods or highly refined salty-crunchy foods?  Well, chances are you may not be getting enough protein.

As a hypnotherapist and cognitive weight expert, I will tell you one of the biggest nutritional Shifts that someone can make to take back their power from food is to make sure that they are eating enough protein on a daily basis.  If you have worked with me either privately or with the Shift 30 Day Weight Mastery Process or  Shift in a Box Process—you already know that I harp on a lot about the power of protein!!

PROTEIN TO THE RESCUE

If someone is complaining about being hungry, I will ask, “Are you eating enough protein?”

If someone is suffering from night eating, I will inquire, “Are you having a protein rich snack around 4pm?”

If someone has been binging or feeling really addicted to carbohydrates and sugar, I will advise, “make sure you cut the carbs and up your protein in order to break the sugar spell.”

At Shift, we don’t give you a diet.  I really believe that you must individually create a way of eating that you have ownership of–one that works for you and your lifestyle.  I believe you need to discover what works best for you and your body by becoming a loving scientist.  You do this by observing what foods work at what times for you and what doesn’t work and then making changes and choices based on your findings. We don’t have an ‘expert” giving you a list of good foods and bad foods.

I will, however, harp on about your getting enough protein—about 72 grams per day, which is about three 4 oz. servings the size of your palm. If your daily calorie budget is more than 1600 calories a day, you may need even more.

PROTEIN AND THE BRAIN

Why?? 

Why would a hypnotherapist blather on so about getting enough protein?

Two reasons and both have to do with your brain—

1)    Research shows that the lack of certain amino acids found in protein sets up the brain to crave sugar and carbohydrates. When you haven’t been eating enough protein, your brain is more prone to seek out the more sweet and refined carbohydrates in large quantities (binges).  Also, the more refined carbohydrates you consume, the more hungry you feel.

2)    Protein gives you the most bang for your caloric buck.  If you are eating relatively few calories in order to stay within your body’s calorie needs for weight release for maintenance, a serving of protein is going to leave you feeling more satisfied and stable than a serving of carbohydrates.

Having said this, I am not advocating a no carb-diet plan here–nor am I saying all is lost if you are a vegetarian or vegan.  I am just saying that upping your protein, no matter what the source, and lessening the starchy carbs usually helps my clients stay happy and satisfied within their caloric needs for weight release.

THE RIGHT TIME FOR PROTEIN

There are two times I especially suggest that the protein source be with you—breakfasts and afternoon snack time.  If I have learned anything from my own weight struggles, as well as the hundreds of clients I have worked with over the years, it is this: Starting the day with a good protein source sets you on a good course for the rest of the day.  And afternoon snack time is also key because if we stabilize our blood sugar at this time with some protein, then we head into dinner with a sane head and a belly that isn’t screaming to be fed with whatever we can put our hands on first (usually bread!)

Starting the Day Right: Breakfast

Eating morning meal that is right for your body allows you to head into your day with stable blood sugar levels—a must for weight management.  Every body is different in the morning so you need to tune into yours and your special needs.  Observe how your body responds to the breakfast that you currently feed it.  How does it feel a few hours later?  Are you hungry?  Tired? Light headed? Or are you feeling good and focused on what you are doing?

My clients and I have observed the following about different types of breakfast foods.

Help! I just ate breakfast!! (after eating these breakfast foods, one feels hungry in about an hour or so): 

-Sugary and sugar-free commercial yogurts (even fat-free ones)

-Most cold (non-bran) cereals even the “whole grain” ones (this depends on your system)

-Granola (very high in calories too)

-Bagels (also high in calories)

-Donuts

-Muffins

-Toast with jam (no protein)

-Juice only

-Quick-cooking oats or instant oats from envelopes

-Sugary coffee drinks

Wow!  I’m feeling great! (these foods tend to keep one’s blood sugar levels stable and hunger satisfied through the morning):

-High fiber/High protein cereals

-Eggs/egg beaters/ egg whites

-Low fat cheeses

-High protein smoothies

-High protein 0% fat Greek yogurt

-Low-fat cottage cheese

-Whole fruit with some sort of protein

-Slow cooking oatmeal and whole grain cereals

-Vegetarian sausages/links/bacon

-Lean bacon/ turkey sausage/ Canadian bacon

-High fiber muffins that have no sugar in them (Zen muffins and fibercakes)

-Whole grain or high fiber toast/ English muffins/ tortillas with protein on them

-Bean or vegetable soups

PRO-SNACKING

It is wise to not allow yourself to get super hungry—that is when many of us tend to overeat. Make snacks work for you—not against you.  Many snacks out of a vending machine or grabbed on the go cause you to feel hungrier and more tired—the exact opposite of what a snack is intended for plus many processed snacks contain more calories than some meals.

Avoid: Stuff out of the vending machine, snacks that are primarily sugar, fat and salt, anything highly processed

Examples:  Cookies, muffins, chocolate bars, sugary juice drinks, sugary coffee drinks, granola bars, chips etc.

Seek: Snacks that contain protein, snacks that contain fiber, snacks that have some protein and complex carbohydrate or fat and carbohydrate.

Examples:

Fruit and peanut butter

Apple slices and a low fat cheese stick

0% fat Greek yogurt and fruit

Fruit and small amount of nuts

Fiber bar and yogurt

Cottage cheese and fruit

Lo fat ricotta cheese spread on a lo carb tortilla with a savory or sweet topping

Lo-carb tortilla and hummus,

Carrots and hummus etc

Veggie burger patty

Deli turkey slices

Hard-boiled egg with an apple (TJs sells hardboiled, shelled eggs in a bag)

Turkey jerkey

Tuna in a pouch

POWER SWAP

I could go on and on and on about protein’s power, but don’t take my word for it! If you are struggling with hunger after meals or sugar and carb cravings, try upping your protein intake a few hundred calories a day and removing the same amount of calories of starchy food.  See if this helps keep you more happily on your path to long term permanent weight release.  And let me know what protein swaps work for you!

Have a Shifted Month and May the Protein Source be with You!

oxoxRita

5 Master Tips to Keeping Lost Weight Lost

5 tips

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.

Rita

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!

Please sign up here to be a part of our exciting launch.