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10 Ways To Shift Your Focus From Losing Weight To Gaining Good Health

10 Ways To Shift Your Focus From Losing Weight To Gaining Good Health

If you have tried diet after diet after diet with little success, remember this: “A well-worn path doesn’t mean that you are on the right track.”

If you struggle with weight gain and rarely see positive changes reflected on the bathroom scales, it is important to recognize that the continual diet cycle can do more harm than good—mentally, physically, and spiritually.

The diet cycle typically flows like this:

  1. We start an extreme diet.
  2. We feel restricted and deprived.
  3. The cravings commence and we give into temptation.
  4. We are consumed with guilt.
  5. We rinse and repeat this process day in and day out and, for many, year in and year out.

You can absolutely break this dreaded diet cycle and say goodbye to dieting forever by shifting your focus from losing weight to gaining good health.

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The following 10 tips will help you to shift your focus.

1. Change the way you set goals

If you struggle with the scales and are always disappointed by your weigh-in results, then take a break from weighing in for a while. Instead of setting goals based on the number of kilos you can lose, set positive change goals.

Positive changes should be celebrated and can include things like eliminating soft drinks permanently, eating more fruits and vegetables daily, enrolling in an exercise class, introducing meditation into your daily routine, walking an extra 10 minutes every day—the list is endless and each positive change that you make is supporting and enhancing your wellness.

2. Stop criticizing yourself

Instead of focussing on all that is wrong with you, focus on all that is right with you. Instead of criticizing your shape and your waistline, start focussing on all of your positive qualities. Find ways to nourish and support your body and acknowledge that every curve, every scar, and every part of you is uniquely you and makes up your amazing story.

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3. Remember that one size does not fit all

We are all wired differently, so what suits one person may not suit the next person, especially when it comes to diet and exercise. Find what suits you personally and focus on making those changes.

4. Listen to your body

Your body is constantly communicating with you. Are you paying attention?

When you really listen to the signs and symptoms your body is giving you, whether it be hunger, pain, or fatigue, you are actually developing an understanding of what it needs and when it needs it. Instead of focussing on losing, focus on listening.

5. Embrace healthy eating as a lifestyle

Lets face it, diets may work in the short term and we may lose a few kilos in the process, but more often than not, when we stop the diet we gain back the weight we have lost and then some. When you accept that healthy eating should be a lifestyle 7 days a week and not a short-term way to achieve weight loss, you will see results. Focus on permanent changes that will last a lifetime.

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6. Celebrate your success

As you make changes and start to feel healthier and more energized, really focus on all of the wonderful steps forward you have taken. When you focus on the positive changes you have made and the goals achieved, this is a surefire way to stay motivated. It will fuel you to make even more healthy changes.

7. Shop the perimeter of the supermarket

Instead of heading up and down the supermarket aisles and focussing on low-fat, pre-packaged diet foods as a way to lose weight, change direction. Make the commitment to only shop the perimeter of the supermarket. This is where you will find all the fresh produce—and fresh is always best.

8. Respect your body

Extreme dieting can do more harm than good, so understand that your body must go the distance. Really focus on all that your body does for you and then fuel it accordingly.

9. Remember: Mind + Body+ Spirit

The mind, body, and spirit work as a system of energy, so it is vital to manage all aspects of your wellness. From healthy food and exercise to managing stress levels to factoring in activities daily that uplift your spirit, focus on your system as a whole. It definitely takes a lot more than just eating a salad to achieve good health. Your focus should be on attaining wellness on every level—not just on the scales.

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10. Love your body

The more we learn to love our bodies, the more motivated we will be to exercise and eat well. Focus on what you love about your body and not what bugs you.

Here’s a tip:

It is not actually our bodies that need to change, but our mindsets and choices. Focus on achieving good health, good energy, wellness, happiness, more joy, more peace, and more love instead of losing more kilos. Remember, your size and weight do not measure your worth as a person, your beauty, your unique qualities, or your contributions to the world. Focus on being the healthiest version of you as a way to move forward.

Featured photo credit: Phalinn Ooi via flickr.com

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Jo Ettles

Jo Ettles is a published self help author, international writer, speaker and extremely gifted intuitive life coach.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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