Dr. Kim: 5 Simple Ways to Start Focusing on You!

5 Simple Ways to Start Focusing on You

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss Behavioral Weight Loss Specialist

Like most people, chances are you’ve made a New Year’s Resolution for this year. Maybe your resolution was to lose weight, or quit smoking or save money. However, research suggests that most resolutions end up in the New Year’s Resolution graveyard within the first month or two. Getting and staying on track is difficult, but thankfully, it is not impossible. To optimize your chances of reaching your goal, you have to set yourself up for success.

Below are 5 simple ways to start your weight loss journey today! Stop thinking and start doing!

1. Begin by setting one goal using the S.M.A.R.T format:
Ex. Nonspecific Goal: “This year I will start exercising.”
Specific Goal: “This week I will walk at least two times for 30 minutes each time.”

Make your goal measurable by asking yourself such questions as: How much? How many?
State your goal in terms of units that can be measured, minutes exercised, number of days you write down what you eat, amount of water drank, steps taken, etc.

Set a goal that is just a little bit more challenging than the previous one.
Example: “This week I will walk 5 minutes longer per session than last week.”

Pick a goal that is realistic. This is extremely important because you do not want to set yourself up for failure. Use the reality check strategy. Ask yourself, “Would I expect a friend or family member to achieve the goal I set for myself?” If the answer is yes, you most likely set a realistic goal. If the answer is no, you may be setting an unrealistic goal for yourself. If your goal is unrealistic, just revise it until you feel it is realistic.

Time-bound (deadline)
Without a deadline, there is no sense of urgency. Thus, time limits motivate people to get the job done. If you want to lose 10 lbs., by when do you want to lose it? Stating “This year” will not work. However, if you create a timeframe, i.e., “by February 1st”, then you have set your mind into motion to begin working on the goal.
· How will you know when you’ve achieved your goal?
· Consider possible obstacles and how to overcome them.
One of the biggest roadblocks to success is failing to anticipate obstacles and how to detour around them.
· With what non-food related items will you reward yourself?

2. Tell supportive people about your plans.
· People who are trying to lose weight often get better results if they have sources of support to help them deal with any issues that come up.
· Identify any people you think will be able to offer you support during the weight loss program and ask for their support and encouragement.

3. Make a list of the Pros and Cons of Changing
· What will change if I do nothing? What will I (or others) gain from doing this?
· What are the pros of changing/cons of not changing?

4. Create a positive and encouraging daily mantra
· Ex. I can do this, I am capable of losing weight, I choose to exercise.
· Use positive and encouraging self talk – be your own cheer leader.
· Write it down and remind yourself often.

5. Just Do it!
· Stop wishing and start doing!
· Visualize your success daily.
· If necessary, get the help you need to begin to take action.

If you are serious about your weight loss goals, there is no moment like the present to get started. You know that you are going to feel so much better about yourself when you feel more disciplined and focused. You can do this! I promise.

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.

Dr. Kim: Stop Thinking & Start Doing (How To Get Back on Track Today!)

How To Get Back on Track Today

Written by: Clinical Psychologist, Dr. Kim Feinstein, Tucson Medical Weight Loss Behavioral Weight Loss Specialist

Before the holiday season, you were highly motivated and committed to living a healthy lifestyle. Beginning each day with enthusiasm and hope, you followed your meal plan, increased your water intake, and often avoided the temptation that seemed to lurk around every corner. You were determined to reach your weight loss goals once and for all!

Then…the holiday season arrived. You drank a bottle of wine and ate an extra piece of pumpkin pie. Realizing you had “blown” your diet, you ate more and more over the following weeks and before you know it, you have gained weight. Now, the season of splurging is over and you are most likely feeling bloated, overstuffed, uncomfortable, and disappointed with yourself.

Every time you relapse on your healthy journey, you have two choices: 1. To keep walking backwards, which will surely take you even further away from your goals; or 2. Accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings you closer to the body and future you want.

So, you may have been walking backwards since Halloween, but instead of waiting for tomorrow, next Monday, or next month to overhaul your habits, start TODAY. Below are 4 steps to get back on track after the holiday season.

Step 1: Face the Consequences
Let’s face it, you probably stopped weighing yourself once your indulgences began. So, now is the time to step on that scale and see the damage you did.

Step 2: Don’t Beat Yourself Up
It happens! The damage is already done, so stop beating yourself up. In fact, research indicates that beating yourself up about past behavior is not effective or motivating. Calling yourself fat, disgusting, a failure, and/or other nasty names is truly a recipe for overeating and continued weight gain.

So, take a deep breath, relax, and focus on what you can do right now to get back on track toward your weight loss goals. Begin to change your self-talk by being present and catching yourself next time you start the shame spiral. Picture a stop sign or a traffic light and stop your thoughts! Begin to replace them with self-compassionate thoughts that make you feel more enthusiastic, motivated, and inspired.

Some examples include:
“Today is a new day”
“I can start over today”
“I am capable of losing weight.”
“I am back on track.”

Step 3: Diet Proof Your House
Diet proofing your home is vital to your overall success. Get rid of all of the left overs from the holiday season. Did you know, the average person consumes 70%- 80 % of their calories from food that comes from their refrigerator and pantry? If you are attempting to create new eating habits while there is fat, sugar, and salt laden treats in your kitchen, you are setting yourself up for failure. Diet proof your home so there is nothing to grab when urge to splurge kicks in.

Step 4: Get Back to Your Routine as Quickly as Possible.
Get back to your old routine that was effective! Do what works! The experts agree that routines can be both calming and important in getting back on track. Structure is key! If you create structure, you can get back on track faster!

You can get back on track and lose your unwanted pounds. We at Tucson Medical Weight Loss are committed to helping you succeed. Stop thinking and start doing! You are worth it.

If you need extra support, schedule an individual counseling session with me so that I can help you break through your weight loss barriers and succeed once and for all!

*Individual results may vary. Seek medical advice before starting any service including a weight loss program or med spa treatment. Contact us to make sure this is the right solution for you.