Getting--and keeping--Your Mojo.

One of my readers asked for some thoughts on motivation. Thank you, reader! While I'm no expert, I do have some thoughts on the subject. (And if you know me, you know I have some thoughts on most subjects.)

It is the perfect time of the year to wrestle with the topic, because while we all seem to be working on improvements all the time, the beginning of the year finds us with fresh goals looking to really make changes.

We each respond to different things, so I encourage you to try these ideas, modify them or try something completely different. Motivation and success come from many different recipes. but here are some ingredients for your recipe that have worked for me--and a few bonus ideas that might work for you.

Realistic Goals: Have a long-term goal that is practical for your weight and lifestyle. But break it down and focus on shorter term goals. So, I had 30+ pounds to lose about this time last year. I wanted to lose about  a pound a week. But mostly I just wanted to keep the downward trend, no matter how long it took. Some weeks it was a victory just to maintain. Your goals may not be numbers, but just to get exercise. That's a perfectly good goal, too.

Have a Plan: Whatever your goal, the next step is how you are going to get there. Baby steps. Start with one thing. I started by biking one hour a day with a friend. Then it got cold and I got a puppy and we switched to walking one hour a day. But set yourself up for success--if you only have 30 minutes a day, go 30 minutes a day, and split it up if necessary. A few of the key parts of the sentences above worth repeating:

• Do one thing at a time (set a goal you can focus on and accomplish)
• Do it every day (we do M-F and weekends are optional)
• Put it on the calendar
• Get a buddy--or a puppy--or both
• If your buddy can't go (or you feel sick or lazy, or the weather is kind of sucky), go anyway

Celebrate Your Accomplishments: If you've met your goal for a week, reward yourself. A cafe latte (skim, of course), sleeping in on Saturday, a new book, whatever is important to you.

Get Back on the Horse: If you miss a day, start over immediately. Don't berate yourself and wait for next week. Say, "Oops," and maybe add a few minutes today. Move on...just keep moving on.

Think Good Thoughts: This one seems especially important. It is your attitude. After doing this for about a year and a half, I can't imagine a day without a walk (yes, I go on the weekends, too. And I've added new things--but that's another post). I think of it as a treat, something enjoyable...I get fresh air, I feel great afterwards, I meet people on the street or at the lake and if my friend is along, we have fun together. Look forward to your exercise as a gift to yourself. And if the weather is crappy, you're a warrior, too!

Beware, it's Habit-Forming: This is your true reward. They say that it takes 21 days to make or break a habit. Whatever. Sooner or later, if you stick with it, you will have a new habit and add new fun things along the way.

So, my friends, I hope this helps you get your mojo workin'. Please comment if you like, and suggest other topics, too!

Here's to ten good years (and more)!

Being Resolute

It's the new year. That time we reflect on our year gone by and set our sites on the one to come. Many of us make resolutions and resolving to lose weight is consistently the number one change people wish to make in their lives. Ah, would that it was that easy.

Resolving is important, of course. But it is just a baby step in the process, isn't it? Just the first step. If you've checked out my previous posts, you'll know that in my five years (really, five years?) of being overweight, I resolved many times to lose those extra pounds, first five, then ten, and at the highest, 40 (eek!) pounds. And you'll note that it took five years, although with a few ups and downs, to do something that worked.

And we know there are obstacles and excuses galore in this quest.
"I don't have time." "I've tried everything." "I'll do it/start tomorrow." "Everyone in my family is heavy--it's genetic." And so on. They are all real and must be contented with. Resolutely.


Let's take a closer look at that last one. It turns out there are studies that indicate this one might be real. The New York Times  published this article, The Fat Trap, yesterday, on New Year's Day, thank you very much, which tells us that our bodies continue to fight weight loss long after the weight is gone, sabotaging our exercise by conserving calories and doing all they can to return us to a state that it likes better. What?!


So we should just throw in the towel, then. 


Ha ha ha, not so fast.


First, study results may or may not apply to you. For me, I wonder if being overweight for five years qualifies, or if as the study indicates, those fat cells were formed in childhood and I am safe. While I felt fat during my teenage years, it turns out that I was doing okay, if pictures are any indication (goofy hair and outfits notwithstanding--but it was the 70s).  Can't change the past, darn it.


Second, the study was conducted by having the group all lose weight really fast with liquid diets of under 1000 calories, then the subjects were followed to see what happened when they returned to normal eating. Does losing weight fast make a difference in the results? Maybe. I lost my weight over the course of a year. A year!

And finally, it's just one or two studies. They also indicate that genetics only affect the weight of about 50% of us. So if you're in that group, you must be extra resolute. But all is certainly not lost.


I maintain that, as one of the subjects of the article mentions, it's really about finding what works for you, where you want to be and making that your lifestyle. She found a weight that she is comfortable at and puts the effort into staying there. 

Because as much as I want it to be true that you pass that finish line of arriving at the weight you want and then you can sit back, sip a margarita, and bask in your achievement, that is a recipe for losing it all--or should I say gaining it all back? It's a journey, not a destination, this is true.

If you've read my previous posts, you know that I am not a fan of giving up and particular foods, at least not for the long haul. But I think the key to losing weight--and keeping it off--is being resolute. Be aware, whether by counting calories or measuring food or whatever works for you, and stay aware. You're on the train and you can't get off. At least not without consequences.

Okay that sounds kind of negative, which is not what I meant. I love being aware and resolute. I still walk every single day, even when there are gale force winds like yesterday plummeting the wind chill to single digits--okay I didn't go for as long as usual, but I went. I still measure some of my food and count calories a few days a month to keep a check on portion- and calorie-creep. I only gained 3 pounds over the holidays (and I'm working on them immediately!).

Keep the faith--in yourself. Be resolute. You are your own study and you can do it!

Happy New Year!