I’ve often talked about a few of my personal life situations where I didn’t know where to turn next… an emotionally abusive relationship, an eating disorder, and battle with panic attacks that left me nearly housebound.
Nice way to start off a motivational post! you may be thinking. Woo hoo! Happy Monday.
But contrary to what you read on Facebook, life isn’t all tropical vacations, parties, and political strife.
Okay, maybe the last one, but I wouldn’t know since I have a political blocker app protecting me from anything to do with politics in any way, shape or form. Not surprisingly, without political posts my timeline has been reduced to crickets. Unless the crickets talk about their political views, in which case they’re gone, too.
So it’s quiet.
I DO, however, get emails. Most are from women over 50 with questions about weight loss, getting in shape, belly fat, or all of the above.
Frustrations run rampant.
Whether you’ve lost weight and are having a hard time keeping it off, can’t lose it to begin with or have reached a weight loss plateau, I hear ya.
First step: Take a deep breath. Seriously. Right now. Breathe in slowly for a count of three and exhale for a count of six.
Repeat a few times and you will feel yourself relax. (Note: This is an actual relaxation exercise I use often.)
Now, ask yourself these three important questions:
If you answered no to all three questions, congratulations! I have some tips that may help you.
If you answered yes to any of these questions, you need more help than I can provide in this blog post, unfortunately.
Those qualifying questions test the gravity (pun intended) of your situation and provide some perspective and yes, levity, to the situation.
Other things to consider…
If you’re struggling with weight loss, keep in mind these important bits of info. These are exactly the things I tell myself whenever I feel I’m struggling. If you’re feeling frustrated because you weigh more than you’d like right now, allow yourself to absorb these tips…
1.You are still you, regardless of your weight. You’re a good person (how do I know? Because you’re reading this :)), and your weight has nothing to do with your inner self. Your body weight is simply that: data. It’s a number. If you were floating in outer space you’d weigh zero. Both people are one and the same.
2. YOU are in control. You may not feel like it, but you are. Maybe you haven’t found what works for you, yet, but if you keep at it it will happen
3. It takes 3,500 calories above your needs to gain a pound of fat. So, unless you feel you’ve eaten that much more than your usual diet, look at the salt and/or sugar in last night’s meal. A dinner of Chinese food can easily add a couple pounds of water weight to the morning’s weigh-in. Do not panic!
So, now that we cleared the air a bit, let’s take a look at a few likely offenders.
What are you “not counting” when you think of your daily intake?
You can’t fix the problem if you don’t know where it exists. Chances are, it’s one of these (barring a health issue or medication that contributes to weight gain).
Know the best way to start addressing the problem?
I’ll give you a hint: It rhymes with “mood mournal.”
Ya! You guessed it: FOOD JOURNAL.
Yup, that again.
Here’s the thing. If you’ve recorded in a journal in the past, and discovered exactly where those excess calories are coming from, you may not even need to do this. Just rein in the issue that’s causing the weight gain:
Note: This is not forever! These are simply steps to get you back on track. Once you reach your goal you can lighten up a bit. I won’t go the rest of MY life without catsup or BBQ sauce, but I’ll give it up for awhile when I think it’s an issue.
(If you’re wondering, Geez Louise, how much catsup does this woman use??? It’s not that much, honestly, but those calories add up quickly.)
NOW YOU. Does any of this ring familiar? Do you have a tactic you turn to that helps you get back on track or off a plateau? Let me know in the comments section below… and please share this with any friends who may benefit from this post.
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Your Ageless Body Coach,
Linda Melone is a Certified Strength and Conditioning Specialist, certified trainer and award-winning health and fitness writer. She specializes in helping women over 50 get in shape and lose weight.