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 today I wanted to share six weight loss tips that helped me lose weight in a healthy sustainable way now these are more natural holistic tips these are not your everyday dietary weight loss tips because I think we hear so many of those already and I wanted to dig a little deeper to some of the practices that I feel like really made a huge difference for me when I finally lost weight because remember for many years I was a yo-yo dieter and I did all the things but I still couldn't quite figure out what was blocked me from making that change and so here are some of the tips that I feel like made a huge difference for me and so many of them were mental so 




the first tip is to recognize that weight loss can only do one thing and that is to have you lose weight right weight loss has one job that is to make you way less weight loss cannot make you happier more hole more valuable more worthy and I think a lot of times especially because of the society we live in and all of the pressure that is put on us around our bodies we think that we cannot be happy whole valuable and worthy in a body that we don't prefer or in a body that we feel is overweight right but when you're coming from a place of I am broken and I need to fix this you are constantly working against yourself and even if you do lose the weight from that premise you will never feel successful because losing weight cannot in and of itself make you any happier or more fulfilled as a person right that is emotional work that needs to be done outside of weight loss and often times weight loss can be a byproduct of doing that emotional work first we have to remember that the journey informs the destination so we need to come from a place of love unconditional love and showing up for ourselves in a really kind loving way exactly where we are even when we're not where we want to be


 tip number two is to remember that there is no wagon anybody who is a dieter or has tried many diets past we know that mentality where we're on the wagon we're off the wagon we're on the wagon we're off the wagon right where we try to make the changes and in the minute we go off the plan or off what we had intended for ourselves then we tell ourselves were off the wagon but the problem with this thought process as one it's rooted in perfection and it's very unrealistic because no matter what if you are going to lose weight over a period of time it is not a perfect linear path and what happens is when you tell yourself that the minute you eat the ice cream or the doughnut or the thing that was not on the plan that you now off the wagon it then encourages more bad behavior and I lose I use that term loosely but it's this idea that I've ruined it it's off the wagon and so what's the point and that can send us into a day two days a week a month right of spiraling in a direction of continuing to eat poorly and not focusing on the goals that we've set for ourselves because we feel like it's not working anyway right so instead of thinking of a wagon you just want to think this is a continuum and if I slip up or when I make a decision that's not aligned with my plan I'm gonna look at it and I'm gonna learn from it and I'm gonna use this as a part of my journey forward I'm not gonna use it as a reason to stop and I'm not gonna use it as a reason to quit this is a part of the journey nothing has gone wrong


 tip number three and I will say this was one of the biggest mental shifts for me I know I've shared it before but what I started to do was instead of focusing on all of the foods that I believed I needed to restrict and deprive myself of all the things I needed to take away from my diet which feels like a constant state of like scarcity I began to focus on all of the foods I got to include right and that made it fun it made it more like a game I started thinking what can I try what's in season what did I see in that magazine or on that healthy blog right and then it became like this playful experiment and it didn't feel like a like punishment it actually was enjoyable and something that I looked forward to so focusing on all of the foods that you get to include in maybe experimenting with a couple new things every making that commitment to yourself can really create a mental shift around weight loss and make it a lot more enjoyable and a lot more sustainable 


tip number four which piggy backs off of tip number three is the crowd out technique again when we are making changes a lot of times we are thinking that we have to do this huge overhaul and we want to change everything overnight but the truth is creating new habits takes time and it takes practice so a really great way to do that is to use the crowd up technique again instead of saying I'm not gonna eat this or I'm not gonna eat that make a small commitment like I am going to include two vegetables on my lunch plate every single day and you practice that for one week two weeks three weeks until it becomes so natural and so habitual to you that it doesn't feel like trying anymore it's just something that you do and then once that happens you pick something else to invite onto your plate or into your kitchen or into your day-to-day habits right so maybe it's drinking more water or working in a certain amount of movement every day and you just focus on that one thing and as you focus on that one thing other things start to fall away so again it's a mental shift because instead of focusing on things that we think we can't do or we shouldn't do we're bringing in habits that we want to do and then just letting the other ones be slightly crowded out a bit it's a much more gentle approach and again it is a much more enjoyable approach


 number five focus on your commitments instead of your results right so many people when it comes to weight loss we think that the number on the scale dictates whether or not we have had any success or if we're moving in the right direction but as we know bodies are fluid and ever moving and scales are you know not linear they move up and down on a weight-loss journey and so it can become very discouraging when you're using only the scale to decide whether or not you have moved towards your goal when you make the shift to focusing on your commitments to yourself that gives you a lot more control over the day-to-day right so if your commitment is hey I'm gonna drink four glasses of water today or hey I'm gonna move my body for 30 minutes today or I'm gonna put two servings of vegetables on my lunch plate every day right you have something very clear very specific to focus on and then you know whether or not you have been successful that day by your ability to honor the commitment that you made to yourself so it becomes a much more tangible way to see if you're making success because at the end of the day weight loss over the long haul comes down to those day-to-day practices those day-to-day habits and so when you are making a habit for that day and paying attention to that day those are the small wins that add up over time and might I also add that is how motivation is fed right often people say well how can I get more motivated how do you motivate yourself and I personally have found that motivation is often a byproduct of results we don't usually start out motivated or maybe we do for the first few days but what tends to get us motivated is when we are having results so if you have the results of honoring your commitment 710 days how good that starts to feel you start to feel motivated you start to build momentum and that again makes everything more enjoyable more pleasurable and therefore more sustainable and the final tip I want to share with you today



 the sixth tip is to be reflective and not rejected right so when you are not able to stick to your intentions when you you find that you were not able to commit to the things you set out for yourself instead of using that as a reason to reject yourself and turn your back on yourself and tell yourself you're not capable or that you're a failure or this is just something your honor able to do use it as an invitation to stay soft and compassionate and curious imagine every single time you made a turn that was off the path you wanted to learn from it right that you wanted to understand it more instead of just labeling it as a problem and rejecting the whole thing you would in the long run make so much more further forward progress right weight loss is not only about the the weight falling off your body or the number of the scale going down it's about the relationship that we get to foster with ourselves and when you bring that to the forefront and you remember that again it's a huge shift in the weight loss journey so much of what I wanted to share here today as you can see it's really reflective of the mental aspects of weight loss yes there are definitely action steps we can take on our plates and with our food and it that's different for everybody but if you can't get the mental game straight right if you can't be on your own side and be in this for the long run I don't care what you put on your plate you're always gonna have to come back to the drawing board to deal with you I would actually go so far to say that I think for many people the weight loss journey is only about learning how to foster a kinder more loving relationship with themselves in their bodies but again that's just a little food for thought so I hope that some of these tips have resonated 

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