Turkey Day Is Around the Corner!

So, are you feeling thankful? Or are you worrying about how you'll stay on track with your weight management goals next week? If you're leaning toward the latter, you're in good company. Thanksgiving is a challenging holiday, whether you're looking to lose weight or just maintain. After all, the day itself is focused on food! Happily, the day doesn't need to do damage to your weight management goals. Take a look at my top five tips for successfully managing Thanksgiving:

 

Donna's Top Five Thanksgiving Tips

1. Write it down. Writing down what you're eating is the best way to stay on track with your weight management goals. If you're not in the habit of writing down what you're eating, consider focusing on a specific challenge area. For example, if you tend to overdo appetizers, write them down. If dessert or drinks are your downfall, write them down. Amping up your eating awareness, even if you're only paying attention for some of the day, is better than blindly noshing and munching your way through the day. If leftovers are a challenge, keep tracking until the leftovers are gone.
2. Have a plan for stress management. For some, Thanksgiving is a relaxing, enjoyable day with no work and no worries. But for many of us, it's a day fraught with both work and worry. If you use food to help you cope with feelings, give some thought to how you'll manage your feelings. Thanksgiving is a perfect day to practice reasonable expectations for yourself and others, work on controlled breathing, explore aromatherapy, or put your assertive communication skills to work!
3. Think about physical activity. The idea isn't to burn off the calories you're eating. Instead, focus on finding a balance between on food and Thanksgiving Day. For example, challenge family and friends to a game of tennis or bowling on your gaming system. Go outside and toss around a football. Or, put on your favorite music and get up to dance! Maybe you'd benefit from a quiet walk around the neighborhood. Either way, physical activity takes the focus off all the food.
4. Be thankful. As simple and obvious as it sounds, taking the time to really experience gratitude is something that's often overlooked in the hustle and bustle of the day. Write down one thing you're thankful for, and post your note where you will see it often as the day progresses. Make a list of your blessings, and share it with others. Give of your time, talent, or treasure to others, or make plan to do so during the upcoming holiday season or next year. Enjoy and share the gifts and blessings you've received this year! 
5. Keep your goals reasonable. If you usually eat 3 pieces of pie loaded with ice cream and whipped topping, cutting back to no dessert may start off well enough. Often, though, it morphs into an evening of, "Well, I'll just have a bite of yours..." "Well, I didn't have dessert, so eating my kid's leftover pie crust should be okay..." "Well, I haven't really had a plate of my own, so a little sliver won't do me any harm..." We all know how this game ends! It's more reasonable to plan ahead for one piece of pie, with a small scoop of ice cream and a dollop of whipped cream. 

Now it's your turn...How do you successfully navigate the Thanksgiving holiday? Share your tips and tricks with us...and have a happy, healthy Thanksgiving!

Top 5 Tips for Establishing Healthy New Habits

Have you ever noticed that most day-to-day behaviors are actually habits? What we eat and drink, how we manage stress, what we do when we come home from work, when and what we do before we go to bed -- these, and many other behaviors, are well-established habits. Clearly, successful long-term weight management depends on establishing healthy habits. 


So, how long do you think it takes to establish a new habit? I've had many students in my online weight loss class tell me they think it'll take anywhere from seven to twenty-one days to change up their behavior permanently. Unfortunately, research begs to differ: Scientists have found that making new behavior a habit can take anywhere from four to six months. So, what can you do to encourage success as you establish new habits? Give these tips a try:


Donna's Top 5 Tips for Establishing Healthy Habits

1. Although it takes time to create change, it's easier to make change happen by starting with short-term goals. Depending on the goal, you may want to make your goal as short as one day, or as long as a week or two. As you're planning your goal...
2. Think back to times when you've tried to make change. What got in your way? Think ahead to challenges you may encounter, and plan ahead for those challenges. But don't make the challenges your focus...
3. Keep your focus on your goal. Falling short of your goal is nothing more than an obstacle. Don't dwell on it, or let it keep you from trying again. Learn from what happened, re-establish your goals based on your new self-knowledge, and then...
4. Celebrate all of your successes, no matter how small. Remember, change isn't easy. In fact, just being willing to change is a big step, one worthy of celebrating. Treat yourself to a little tangible non-food reward, tell a friend, or praise yourself. But don't stop at celebrating...
5. Plan ahead for establishing your next goal, and stick with this for at least six months. Put the day and time in your calendar, and keep your appointment with yourself. Because you're connecting many short-term goals together, following through is critical.

Don't be shy about using other skills and tools for establishing healthy new habits, like the power of positive self-talk and affirmations to reach your goals. At the end of the day, though, developing short-term goals, enjoying success, and gradually connecting one short-term goal to the next, until the behaviors are habits, is the path to creating lasting behavior change.

Valentine's Day Gifts from the Heart

Valentine's Day is ten days away, so there's still time to find (or ask for) that perfect Valentine's Day gift -- one that won't mess with your beloved's weight management goals, and says "I love you" in a special way.

Not sure what to get in lieu of candy, and tired of the same old bouquet of flowers? No problem! Take a look through this list, organized by aspects of successful weight management...then treat your lover to a gift that's from the heart!

• Self-nurturing: Consider aromatherapy (incense, candles, essential oils), relaxing music, color therapy, a new book (or a gift card to their favorite bookstore), or a certificate for a spa or salon visit.
• Sleep: Surprise your beloved with a cozy blanket or new sheets in your honey's favorite color or pattern. Or, try a gel mattress topper, an ergonomic pillow, blackout curtains, or an alarm clock that wakes with light instead of music or an alarm.
• Hydration: Look for potted fresh mint, which comes in a variety of flavors (my favorites are grapefruit, chocolate, and lemon) to add to plain water to perk it up.  
• Physical Activity: I advise purchasing these only if you know your beloved wants them. Otherwise, it can look like you're hint-hinting that your partner needs to get more exercise...and no one wants to send that message on Valentine's Day! These are often more expensive, though, so if you know they're on your honey's wish list, you can score points for purchasing new shoes, new workout outfit, new yoga mat, or a new MP3 player and cool new headphones.
• Tracking/Monitoring: Again, only purchase these if you know these are on your honey's wish list...but if they are, a pedometer, Fitbit, or similar technology can make your beloved's weight management efforts easier and more effective.

Got questions about these gift ideas? Post below and let me know! Do you have a terrific Valentine's Day gift idea? Share it with us! :)

New Year, New Motivation...New You!

Happy new year! Today we're going to take a fresh look at motivation. Motivation is often one of the first obstacles to successful weight loss, and it's something everyone wrangles with at least occasionally. So, let's see how we can punch up our motivation, and enjoy more weight management success!

There are many theories about how motivation works. One of these theories is self-determination theory (or SDT). Self-determination theory is based on the premise that people don't like to be told what to do. (I can relate -- can you?) According to Deci and Ryan (2008), the psychologists who developed self-determination theory, there are five different categories of motivation:

1. Intrinsic: You do something because you like it.
2. Integrated: You do something because it's who you are.
3. Identified: You do something because it helps you reach a goal.
4. Introjected: You do something because you think you should.
5. External: You do something in order to avoid punishment, or get a reward.

Are you wondering how self-determination theory can help you? Let's say your physical activity goal for cardio is to reach 10,000 steps a day on your pedometer. If your motivation is introjected, you'll probably think something like, "Well, I guess I should try to get in 10,000 steps today, because I guess it'll help me lose some weight."

Compare that to someone who's motivation is integrated, who might think, "I'm going to get at least 10,000 steps today, because that's just the kind of person I am!" If I were the gambling type, I'd put my money on the person whose motivation is integrated. Wouldn't you?

Once you identify your motivation, you can develop affirmations that encourage a shift in your motivation. For instance, if your motivation for physical activity is introjected ("I know I should exercise today, but I really don't want to"), you can use self-determination theory to make your thoughts more motivating. Here are some examples:

• You might choose a reward to motivate you (external motivation)
• You could say, "Being physically active helps me reach my weight management goals!" (identified motivation)
• You could say, "I'm going to be active today because I'm someone who exercises every day!" (integrated motivation)

So, here's your challenge for the week:

1. Find one aspect of weight management that's difficult for you.
2. Identify your SMART goal for that aspect of weight management. (Good thing you did this last week, right?)
3. Pay attention to your thoughts about your goal for three days. Write those thoughts down!
4. After three days, examine your thoughts and identify your motivations.
5. Challenge yourself to make your thoughts more motivating, using the self-determination theory categories.

One aspect of weight management that's challenging for me is getting enough rest. I don't need much sleep, but I need to be asleep no later than 11:30 PM. Since I get home from work around 9:30 PM several nights a week, following through on my sleep goals can be iffy. After observing my thoughts for a few days, I noticed they were usually along the lines of, "I really should stop puttering around on the computer and go to bed..."

When I challenged this thought with, "Yes, I should...because I'm the kind of person who makes sure I get enough rest, so I can get things done the next day!" I found it surprisingly easy to disconnect from the Internet and get in bed. And, when I woke up refreshed the next day -- and it really was easier to be the kind of person who gets things done -- following through on my new integrated motivation was easier still.

I'm looking forward to hearing how you use self-determination theory to master your thoughts and create your own motivating affirmations that not only help you be successful, but make the journey easier and more enjoyable. Keep us posted! :)

Let's Talk (Thanksgiving) Turkey!

Are you feeling thankful? Or are you worrying about how you'll stay on track with your weight management goals next week? If you're leaning toward the latter, you're in good company. Thanksgiving is a challenging holiday, whether you're looking to lose weight or just maintain. After all, the day itself is focused on food! Happily, the day doesn't need to do damage to your weight management goals. Take a look at my top five tips for successfully managing Thanksgiving:

 

Donna's Top Five Thanksgiving Tips

1. Write it down. Writing down what you're eating is the best way to stay on track with your weight management goals. If you're not in the habit of writing down what you're eating, consider focusing on a specific challenge area. For example, if you tend to overdo appetizers, write them down. If dessert or drinks are your downfall, write them down. Amping up your eating awareness, even if you're only paying attention for some of the day, is better than blindly noshing and munching your way through the day.
2. Have a plan for stress management. For some, Thanksgiving is a relaxing, enjoyable day with no work and no worries. But for many of us, it's a day fraught with both work and worry. If you use food to help you cope with feelings, give some thought to how you'll manage your feelings. Thanksgiving is a perfect day to practice reasonable expectations for yourself and others, work on controlled breathing, explore aromatherapy, and put your assertive communication skills to work!
3. Think about physical activity. The idea isn't to burn off the calories you're eating. Instead, focus on finding a balance between on food and Thanksgiving Day. For example, challenge family and friends to a game of tennis or bowling on your gaming system, go outside and toss around a football, or put on some favorite music and dance. Or, maybe you'd benefit from a quiet walk around the neighborhood. Either way, moving your body helps you stay in touch with how your body feels and needs.
4. Be thankful. As simple and obvious as it sounds, taking the time to really feel thankful is something that's often overlooked in the hustle and bustle of the day. Write down one thing you're thankful for, and post your note where you will see it often as the day progresses. Make a list of your blessings, and share it with others. Give of your time, talent, or treasure to others, or make plan to do so during the holiday season or next year. Enjoy the gifts and blessings you've received this year! 
5. Keep your goals reasonable. If you usually eat 3 pieces of pie loaded with ice cream and whipped topping, cutting back to no dessert may start off well enough. Often, though, it morphs into an evening of, "Well, I'll just have a bite of yours..." "Well, I didn't have dessert, so eating my kid's leftover pie crust should be okay..." "Well, I haven't really had a plate of my own, so a little sliver won't do me any harm..." We all know how this game ends! It's more reasonable to plan ahead for one piece of pie, with a small scoop of ice cream and a dollop of whipped cream. 

Now it's your turn...How do you successfully navigate the Thanksgiving holiday? Share your tips and tricks with us! Next week, we'll take a look at a recipe for a sugar-free, lowered-fat, tofu-based sweet potato pie -- and yes, it tastes just as good as the usual sugar-laden, high-fat recipe. :) See you then!