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How To Deal With Weight Loss Setbacks Positively

Dealing With SetbacksIf there is one thing certain in life, it is the fact that we will all experience setbacks. This is especially true if you have big weight loss goals. Setbacks are part and parcel of the weight loss journey. The good news is that by putting mind over matter you can overcome these setbacks without negatively impacting your weight loss progress. That is why below we will look at 5 important and positive tips which you can employ when dealing with weight loss setbacks.

1 – Don’t Judge the Setback
The entire connotation of the word ‘setback’ is negative. Though this is a natural response, acknowledging that a setback is a common and inevitable experience will help you deal with them more positively.

If you recognize that a setback is simply life taking its course, is there any need for you to judge your situation? For example, religious holidays are a time of festivities where many people put on weight. If you are on a strict diet but find that you are 5 pounds heavier afterwards, do not judge yourself and put yourself down. This setback is being experienced by everyone in your position. It is minor and can be overcome. There is no point sabotaging your future weight loss efforts by focusing on this one minor setback negatively.

Next time you experience a setback, remember that you cannot control everything that happens. Sometimes things will not go according to your well thought out plans but with the right mindset moving forward, these setbacks will have little impact on your long term weight loss goals.

2 – Evaluate the Setback Objectively
In addition to not judging the setback, it’s important to evaluate it objectively. A lot of the time you will find that the impact the setback has had on your weight loss program is minimal and is therefore nothing to worry about.

Once you have calmly taken a step back and evaluated your situation, you also have the ability to identify the actions that caused the setback. Then you can work towards improving on these actions going forward. Remember to take responsibility for your weight loss setbacks when it is needed but do not use this as an excuse to berate yourself.

3 – Focus on the Positives
When you are dealing with a setback, you can choose to look at the downsides of the setback or focus on the positives of the setback and learn from them. For example, if you gain a few pounds, you can look at it as a failure which then leads to further future negative thoughts about losing weight. OR, you can look at all the positive steps that happened before the setback occured. Look at the progress you actually made!

By realizing that there were many positives and just a single negative leading up to this setback, you’ll feel a lot better about your weight loss journey as a whole. As you practice this habit, the positive feelings you have towards losing weight will grow and grow and you’ll naturally experience fewer setbacks as time goes by.

4 – Use It as a Motivational Tool
When you go through a weight loss setback, it can help to remind yourslf exactly why you want to lose weight. This can then help to reinforce your weight loss goals, strengthen your desire to lose weight and act as a powerful motivational tool. So any time you experience a weight loss setback, use it as an opportunity to fully focus on your weight loss goals and exactly why you want to achieve them.

5 – Move Forward
It is important to acknowledge that you have experienced a weight loss setback but it is unwise to dwell on what you have done wrong. Instead, use it as a positive learning experience and move forward from there. You can gain valuable insights from every weight loss setback and then use these insights to enhance your weight loss efforts going forward. This will reduce the chances of similar setbacks occurring in the future and provide you with a solid platform for weight loss success.
I hope this article has helped to highlight that even though your weight loss journey will not be smooth and that you will experience setbacks, they are an inevitable part of the journey and will often help you succeed in the long run. So when you experience weight loss setbacks, make sure you put these 5 tips into action and use them as a tool to strengthen your weight loss efforts going forward.

Fear of Success

Fear Of SuccessMany people talk about the fear of failure, but very few people talk about the fear of success. Many people don’t even realize it’s possible to have a fear of success because of the very image the word “success” evokes. You want to be successful, right? So what is there to be fearful of if you do hit that jackpot?

The biggest and most deeply seated issue people have with success is change. You’re comfortable where you are right now. Even if you have problems and struggles, it’s what you’re used to. It’s a lot of fun to dream, but when it comes down to it, you’re never sure you can or even that you’re supposed to truly have success.

Also, those around you might not be encouraging or supportive of your dreams because they’re afraid that you’ll change (which of course you will), because then you might not have as much interest in activities that you’ve shared with them anymore. They might even believe that your dreams will come crashing down on you and hurt you, and they don’t want to see that happen to you. They’re comfortable in the status quo, and you want to rise above that, so sometimes you have to make some tough decisions, which is why you might have this fear of success.

Do you have a fear of success? Again, many people don’t realize they do so this isn’t something you’ll want to immediately dismiss. Do you tend to self sabotage as soon as you see some success? If you do that, and if you fail to reach for the stars in any way, then you probably do have this type of fear. It’s important that you start to notice these patterns in yourself.

So, how do you get over this? Believe it or not, the fear of success can hold you back as much as or even more than the fear of failure. When you’re dealing with both of them, it’s easy to see why you’re stagnant in your business.

It’s time to let yourself continue to dream, but in a way that has you assuming what is possible and what you can actually bring to life. It might be that incremental changes in the right direction is what you need. Instead of dreaming about releasing 30 kilos of excess weight, focus on the one half or 1 kilo a week at first. Yes, it will take you 30 weeks or more to finally become that much healthier, but will 1. Succeed at it and 2. Significantly increase your chances of keep it off!

Fill your mind with positive success stories of those who’ve come from a similar place to where you are right now. Absorb their mindset and strategies. The more you fill your mind with their successes and the possibilities of your own success, the less “out there” it will seem that you can achieve.

When you’re ready for more success, the sky is the limit. You have to get to the point where you won’t self sabotage and where you truly believe you can have and that you deserve to have positive, sustained life change.

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Are You Overeating at Night Only?

There is a fairly new name for people who tend to overeat only during night time hours – “night-eating syndrome.” If you’re consuming most of your daily calories during the evening and just before you go to bed, you may be putting on loads of unwanted weight and feel sluggish during the day.

You may also tend to skip breakfast — you’re still full from all you ate the night before. Since breakfast is the main meal that you should eat to ward off unwanted pounds and to gain needed fuel for the remainder of the day, this is the absolute worst meal to miss. Not eating a nutritious breakfast can also set you up for health problems and overeating at lunch, dinner or between meals.

People with night-eating syndrome are also likely to get up to eat after they’ve gone to bed. If you find yourself leaving bed at night to binge eat, think about the mood you’re in. Was the day particularly stressful or have you been depressed for awhile and feel helpless and out of control?

Night time is the worst time to ply yourself with extra calories. Your body needs fewer calories when you’re sleeping, so the food you’re eating becomes less satisfying and can easily turn to fat – especially if the food you consume is high in sugars and carbs.

Evening hours are often associated with relaxation, watching television and rewarding ourselves with high calorie snacks. People who work at highly stressful jobs during the day may skip daily meals only to become ravenous in the evening – eating everything in sight.

If you suspect that you might have NES, try these tips to overcome it:

  • · Don’t eat in front of the television. Spend meal times at the kitchen table and concentrate on what and how much you’re eating.
  • · Have a healthy lunch and nutritious afternoon snack. You’ll be much less likely to gorge on unhealthy foods when you get home.
  • · Portions, portions, portions. – If you have to have that dessert at night, cut it in half or share it.
  • · Eat breakfast. It’s your most important safeguard against overeating during any time of the day, and especially at night.