There are two parts to the blog this week. First we will visit the practical side of things and then I will give you the next mindset exercise.
So now for the reality check.
Do you know what a healthy weight is for you? If not look it up, there are lots of sites on the internet including most of the traditional weight loss clubs that will give you this information for free. For all heights and ages there is a healthy weight range, make sure you are aware of what a healthy weight should be for you. Check it with your goal, are you aiming for an appropriate target?
If you need to lose more than 25 pounds I recommend you get a health check with your doctor and even if your only need to lose a small amount of weight get a health check if you have any concerns. Get some guidance of anything you need to be careful about particularly, your heart, your blood pressure and blood sugar issues. Your doctor will be able to help you make sure that your plan is healthy and appropriate.
Now I’ve said it before and I’ll say it again. Weight loss is physics, if the energy in is less than the energy out then you will lose weight. Identify what would be an appropriate calorie intake for you on a daily basis. Again your doctor may be able to guide you. For women the common advice is between 1200 and 1400 calories a day. People who eat a lot less than this may not lose weight as their body goes in starvation and their metabolism goes down.
Work out an exercise plan that you are prepared to commit to. Decide whether you want to join a class, a gym or some other organised exercise programme or do you want to work out on your own. For most people working with others increases motivation and accountability. Whatever you decide you will still need to make sure you have someone you are reporting your progress too as this has been found to really help with commitment. If you want you can tell me on a weekly basis how you are doing.
If you have been successful with weight loss before review what worked for you last time as it will probably still work this time too.
Okay so what I’ve written above may just feel like the same old same old and it is! You will still need to do the old routine for weight loss. What we now need to be focusing on is how to change your mind set so that you can achieve your goals and once there maintain a new healthier body.
Last week I asked you to think about what you want to achieve and why. This was to help you get a strong sense of purpose, keep going back to that exercise. Check that you are still on course or do you need to re-set your purpose. Re-setting your purpose is okay because sometimes with reflection we start to get new ideas.
This week we are going to focus on your internal imagery. How are you representing yourself in your own mind. So right now make a picture of yourself in your mind, how do you look? Do you like that image? Are you being kind to yourself or unkind?
The way we store our images impacts on our behaviour and our life experience. This is true of images we hold of ourselves and images we hold of others. Most of us tend to be rather unkind to ourselves, we may even have a critical voice chattering away. If that is true for you right now make some changes to that internal image as follows.
- Change the body language of your image (if necessary) so that you are standing confidently.
- Change the expression on your face to that of someone with a purpose who knows what she/he wants and how to get it.
- Make the picture colourful, bright and appealing, do anything you need to do to make that picture of you positive and yet a true representation of your current body shape and size..
- Now add a music track that inspires and motivates you.
- Save that picture and check it regularly to keep your current image of yourself as positive.
Now for a future image. Create an image of yourself in six months time or whatever time in the future is a realistic time frame for you to have achieved your goal.
- This might sound strange, make sure it is a picture of you at the age you will be at that time. It needs to be a future you rather than a picture of you from the past.
- As you look at that picture of you in the future imagine it as a posed picture of yourself with a white background. See your whole body standing confidently.
- Add in to the picture anything that allows you to realise that this is the version of you that has all the qualities, abilities and confidence to be the best version of yourself. This is the you that knows how to handle whatever life might throw at you. This is the you that is healthy, slim and fit. This is the you that is emotionally happy and well balanced. This is the you that recognises her/his own value as a human being. You know that you matter and have value. You care about yourself and you have a healthy level of self esteem.
- Now add that motivating and inspiring sound track.
- Practice creating this picture whenever you have a spare moment.
If you haven’t already, go to my website and download the free MP3 audio track of my self-esteem workshop.
One of the exercises on this audio programme is the SWISH pattern. Listen to the audio and follow along with the exercise. Do the SWISH exercise every day this week. Start keeping a journal and make a note of all your experiences on this journey we are on together.
If you are based in the UK you might want to consider joining me on one of my free introduction to NLP workshops called the NLP 101. These are being held in two locations, one in Bedfordshire and one in Sussex. If you come along to one of these workshops I can give you more personal support.
For those of you not able to do that do let me know how you are getting on via this blog. You can leave comments on the blog or email me direct firstname.lastname@example.org You can also email me for details of the workshops.
See you next week for the next step..