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How To Lose A Lot Of Weight
Motivation To Exercise?
Is Whey Protein Powder Healthy?
Fresh Start Cleanse
How To Get More Energy
Weight Watchers Points System
The Beck Diet Solution
The Eat To Live Diet
How To Motivate To Lose Weight
How To Get Started on PEERtrainer
Ending The Hunger Cycle
Turning Knowledge Into Action
Motivation To Exercise?
Is Whey Protein Powder Healthy?
Fresh Start Cleanse
How To Get More Energy
Weight Watchers Points System
The Beck Diet Solution
The Eat To Live Diet
How To Motivate To Lose Weight
How To Get Started on PEERtrainer
Ending The Hunger Cycle
Turning Knowledge Into Action
How To Re-Gain Control Of Your Eating
9 Easy Ways To Do This NowBy Jackie Wicks, PEERtrainer Co-Founder
A very common issue we see with members of the PEERtrainer community is "all or nothing" thinking and behavior. Often, these are people who know all about healthy
eating and what they "should" be doing, but who find themselves feeling or getting
"totally out of control."
I was just reading a survey of someone who just finished the first week of PoNR,
and wrote:
"I am a physician, so I know what I "should" be doing, but my thinking and years of bad habits are preventing me from reaching my goals."
Another person wrote:
"Historically, I've either been "good" and in control, or totally out of control."
Someone else wrote:
"Usually I am very all or nothing."
When it comes to getting back in control, you can minimize the damage by adding a ton more green vegetables, onions and mushrooms. You can remove the foods that commonly trip people up
But to get to the root of this problem, you might want to make one adjustment, and it can be relatively simple. If you bring daily focus to this simple adjustment,
you will be surprised at your increased ability to make better decisions.
The Adjustment That Is Likely To Help You:
You must focus on the circle of influence versus the circle of concern.
What do I mean by this?
You must focus on what you can control versus
what you cannot control.
You cannot control the fact that your mother is sick. You cannot control the fact that your dad didn't treat you the way you wanted to be treated. You cannot control the fact that you have not made the right choices to lose the weight you've wanted to lose over the last year, 5 years, maybe even the last decade.
Your brain cannot distinguish between problems you can
control and problems you can't control.
Because your brain is solving problems every day, it tries to solve the situations you can't control as well. Your brain troubleshoots every combination to solve the problem and doesn't stop and it becomes completely exhausted.
It's very similar to the scene in the movie "War Games." In the movie, the WOPR, (a United States Military Supercomputer) is programmed to predict the possible outcomes in a potential nuclear war.
There is a scene where the World Computer begins to take over and tries every mathematical combination to see what it could do to actually win World War III. If the computer successfully figures out the scenario, the missles will be fired and the war will begin.
The computer tries with the US firing first. Each country retaliates in response and the no one wins. Every country is decimated. The computer starts with Russia. Same thing happens. The computer keeps trying and trying and after finally realizing that there was no way of winning, the computer short circuts and explodes.
You are similar to that computer when you ruminate over a problem that you can't control. You try every combination with thoughts of "if only I had done this! If only I had gone to the gym instead of sitting on the couch every day."
Your brain repeats these thoughts and past scenarios over and over and your brain short circuts!
After you are overwhelmed and exhausted trying to solve a problem you can't control,
you invariably feel defeated and think there is nothing I can do. The attempt to solve all leads to the thinking that you can solve nothing.
The number one thing you do to STOP all or nothing thinking is to pick a situation or problem you can control.
You can control the next thought you have. You can stop feeling bad
about your situation right now and think, ok, what is ONE thing I like
that is good in my life?
You can control the way you treat people. When you feel yourself
annoyed or ready to lash out, you can dig deep inside and realize that
this behavior is not about you.
Remember Josh's article, 'What You Think Of Me Is None Of My Business?" You can see them as someone who "knows not what they do."
You can instantly feel compassion and even maybe change the entire situation. If you find yourself thinking, "oh, they know what they do", challenge that
assumption! Put yourself in their shoes for just a teeny second. Are they dealing
with things that you are not?
You can control the next thing you put in your mouth. You can choose an
amazing combination of salad with your favorite artichoke hearts and
freshly squeezed lemon and basil dressing. It is your choice.
You can continue to eat garbage or you can actually put it in the garbage. Who
cares if it's the chocolate your dear friend gave you for Christmas?
You can make the very next choice one that nourishes your body and your
spirit and makes you want to jump up and sing.
You can put on your really comfy running shoes and go out for a 5 minute
walk and listen to the birds.
You can break out in a run and be grateful for your amazing body that can serve
you with energy and movement in an instant.
I want you to pick one thing you can control and focus on only what you CAN control.
This helps you break down the all or nothing thinking and helps you realize, ok, I can control this one thing. You will get some confidence about changing a situation and your brain says, "Ok, I did something about that. I can do something about this!"
As you build one win on top of another, by focusing on the things you
can control, your thinking becomes reprogrammed and instead of thinking
in black or white, it begins to think in the shades of gray.
You begin to understand by focusing on the things you can control, you can win one step at a time.
Question: What is your one thing? (Bonus points for posting below!)
-Jackie
PS: If you are one of those people who feel as if they really know what to do in this area, but need help maintaining or getting back on track, I would highly encourage you to join our new PEERtrainer Mastermind Program.
The program starts with a refresher of the basics, and works to keep you on track each week. We give you new meal and recipe ideas, and hold you accountable. We also go into some new areas of focus- things that you might not think relate to the weight loss journey, but do!
For those who join this week, we will be holding a live Q and A session in the next week. You can get your questions answered and hopefully pointed in the right direction.
PEERtrainer Mastermind Program Sign Up Page.
PPS: What To Remove From Your Diet To Lose Weight More Quickly (How To Turn Your Diet Into A Cleanse)
Another critically important aspect of gaining control of your food choices is removing certain foods for a certain period of time from your diet. This is sometimes known as an "Elimination Diet." When you remove these foods it becomes much easier to control your choices.
Most people who do this, find that they get a quick boost in their weight loss efforts. We recently created a short course on exactly what foods to remove, with JJ Virgin, PhD. In this course you will learn the exact things you need to do to speed up the weight loss process.
We have recently made the course easy to access- just enter your email address and we will immediately email you everything you need. The course consists of a 40 minute call that you listen to on iTunes. We have created a summary of the transcript for those of you who want to quickly skim the main points. Additionally, you get a one page worksheet that you can print out so that you can create your own plan as you listen to the call.
In this (free) class you are going to learn:
- What JJ teaches the doctors she works with.
- Which cleanses to avoid and how to cut through the hype.
- How to use a cleanse to overcome "weight loss resistance."
- Learn WHY people should detox (hint: toxins play a role in almost every single major health condition.)
- What a proper cleanse or detox is and how to define it. (It is not just products you buy)
- How your body detoxifies- you will learn how it works.
- What you must cut out to really detoxify(and it's probably what you are eating to be healthy everyday!)
- A secret weapon for appetite and cravings control
- And what to never ever do during a cleanse
Ask Us A Question!
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