Health, Informational, Uncategorized

Practice Gratitude to Help You Lose Weight

Were your lungs helping you breath today? Were you able to walk yourself to the bathroom and brush your teeth? Did your fingers help you deftly button up those favorite jeans of yours?

If the answer to all three questions is yes, then you are one lucky duck. I hope you realize how truly blessed you are to have working organs, limbs, and fingers.

Now close your eyes, take (and release) three big breaths, thank the universe for such good luck, smile big, and give your body a big, virtual hug for always having your back, and then go about your day as usual.

Why do this? Well science tells us that the effects of gratitude on the brain are long lasting. Practicing gratitude everyday—or even just once a week—can help:

  1. increase energy levels
  2. improve exercise patterns
  3. get better sleep
  4. decrease anxiety and depression
  5. lower stress levels
  6. increase self-love and empathy
  7. show reductions in physical ailments and pain
  8. improve optimism

A 2004 study by Emmons and McCullough even showed that keeping a gratitude journal increased determination, enthusiasm, alertness, and energy.

In effect, by practicing gratitude you could have more energy in your day to exercise. You can reduce the stress in your life to curb stress eating and emotional attachments to food. Better sleep as a result of gratitude journaling can also help you with muscle synthesis and increase energy levels to get you the best results from your workouts. All of these would work together to help you move more and eat less—the two proven ways you can shed those unwanted pounds without constant dieting.

How to Practice Gratitude

It only takes a few minutes a day to recognize, acknowledge, and practice gratitude everyday. Start with taking just a moment to jot down some notes on a notepad or on your phone. Try doing this once a week at the minimum. Keep it up for at least three months to see best results.

If you need some prompts on how to keep a gratitude journal, try choosing one topic a day from these journal prompts listed below:

Just remember, acknowledging gratitude is not about comparing yourself to how other people may be worse off than you are. Take time to really appreciate the smallest aspects of your current situation. This is where a gratitude journal can come in handy as it is something tangible that you can go back to and reflect on.

I always tell my clients that losing weight is not complex, but it is definitely complicated. Losing weight is about getting adequate exercise while eating just the right amount of calories from nutrient dense foods. The complicated part comes from daily stress, lack of sleep, lack of self-love and motivation, and physical, economical and psychological barriers. Gratitude journaling is a great tool to help you make sense of some of the complicated stuff that makes weight loss so difficult for many.

Uncategorized

The Secret To Looking Good

FeelingGoodSometimes it’s easy to let other people’s insecurities get to you. They start making comments like “I hate my thighs”, or “I can’t eat that, I need to lose like 5 pounds!” or even worse, “don’t you just hate how we can’t be as skinny as her?” and you start thinking that there must be something wrong with you and that maybe you too should be thinking twice about eating that last morsel.

I know that I don’t have the thin body you see in the media, but there is no reason for anyone to body shame me for not wanting to aspire to someone else’s ideals. I could turn the tables and start talking about how sick and skinny those models look (and probably feel), but what would that achieve? That is negativity that starts weighing down on your soul and I just want to fill my life with light and positivity, besides, ain’t nobody got time for that!

I am constantly reminding myself that my legs helped me squat 200lbs, or that my shoulders helped me hold my handstand in a strong, stable position. My body is strong, I love nourishing it with nutritious foods, and I love feeling happy and healthy from all the vitamins in what I eat and the endorphins that exercise gives me. Other people will always have their opinions, but how they feel about your body has nothing to do with how you actually feel.

So pssst…the secret to looking good is to feel good. If you feel good about the decisions you are making (like making an effort to cook at home and making time for exercise), if you fill your belly with healthy nutritious foods that gives you the proper vitamins and nutrients to fuel your body, and if you surround yourself with positive people, you are bound to feel and look good.

I guess that’s not really a big secret is it? It just gets easier to do with practice, so let’s start with small steps and get to a point where other people’s opinions are just that… their opinions and not ours.

To Being Positively Strong,

 

Sunny