By: Sarah Grace Powers – Confluence Daily is your daily news source for women in the know.
Lose 10 pounds. Start hitting the gym 3-5 days a week. Train for a marathon. Lose 50 pounds. Fit into those skinny jeans….
Losing weight and/or getting fit is probably the #1 New Year’s Resolution that gets slung down on one of those ubiquitous lists at this time of year.
And… of course most of those lists are shoved in drawers and forgotten long before January 31st hits.
I know this, in part because I used to be a total gym rat, setting my alarm for 5:15 a.m. so I could be pedaling furiously away in spin class by 6. I remember how during the first week or two of January I’d have to arrive early just to ensure I got a bike in the class because it would be populated by so many well-intentioned newbies.
But—by the 15th or so, everything was back to normal and it was just us regulars staggering out of our cars in the dark so we could get in our morning workout before the work day started.
I long ago gave up on the concept of ‘New Year’s Resolutions, but I’m a big fan of harnessing that brand new year energy to set solid intentions, get clear on priorities, and feel some real momentum toward the realization of my dreams and goals.
Turning the calendar page to January 1st can fill us with a surge of energy and the inspiration to really make headway on those changes we’ve been dreaming of. The potential seems infinite!
And, I’m not so different from that large percentage of the population who wants to drop a few pounds and bump up their fitness level this year. But, now I understand that my true intention is much deeper than this surface level goal.
I’ve come a long way since the 6 a.m. spin class days and I now realize that adequate sleep and other self-care measures are just as important for weight maintenance as the calorie burn at the gym. Yet, as the years pass I’ve become even more acutely aware of the importance of keeping this ‘meat suit’ strong and fit—so I can continue to participate in all the physical activities that bring me joy.
So, in the spirit of keeping that momentum going well past the 15th of January, I offer some of my top tips and practices for healthy weight maintenance and fitness—at every age.
Get Enough Sleep
I alluded to this above, and it took me a long time to really grok the importance of this. I mean after all, it can sometimes seem like a choice between sleep or exercise. Yet, science has proven again and again that inadequate sleep can result in hormonal changes that cause us to actually hold onto the weight!
So, that’s another reason they call it ‘beauty sleep’. If it feels like a competition on some days and you’re tempted to skimp on sleep to fit in your exercise routine, don’t do it! Just make sure you put in a little extra walking or stair climbing on those days.
Love Up the Body You Have
This is probably the most important thing you can do to get your head in the right place for sustained weight loss and healthy weight maintenance. It’s also probably the hardest habit to cultivate—especially if you’ve spent the last several decades frowning at yourself in the mirror as you suck in your gut.
And yet, ‘hating yourself thin’ is so unpleasant it becomes impossible to sustain. This is why so many diets don’t work in the long run. Most fail to address this essential ‘inside game’ that will give you the foundation you need for easy, fun weight maintenance.
It’s unlikely you can simply switch on your love light for the body you are wanting to change. But you can start by pausing in front of the mirror and taking a moment to admire ONE body part that you do like. Maybe it’s your hair, or your smile, or even your favorite toenail polish. Start there.
Drink, Drink, Drink
No, I’m not talking about a champagne toast or hitting the bars. This is about simply hydration with humble and basic water, preferably purified. Water is my favorite beauty tonic. It assists in body cleansing and moving out anything unneeded. Plus, if you are making it a point to drink half your body weight (in fluid ounces) of water, then you just aren’t leaving as much room for less healthy beverages.
Half your body weight in water means if you weigh 150 pounds, you would drink 75 ounces of water. That’s a bit more than two quarts. My rule of thumb is at least two quarts a day. Try it for a few days and notice if any other habits and cravings change.
Cultivate a Love Affair with Veggies
Sure, you already know that eating more vegetables is part of any weight loss plan. But, I’m talking about going beyond simply choking down the veggies because they’re good for you. What if you could fall in love with veggies? What if after a single day without them, you felt full-on cravings for fresh greens?
You might already have a few favorites. If so, make it a point to buy those veggies and include them in your meals as often as possible. Doctor them up with some delicious seasonings if desired, and be sure to savor those bites and tune into how satisfying and delightful it is to enjoy this gift of plant food from the Earth.
Use EFT Tapping
This is my personal ace in the hole, and it helps me with all of the things mentioned above and more. EFT Tapping—an easy-to-learn modality that involves tapping your body on specific meridian points—has been proven to reduce stress hormones.
More importantly for this conversation, Tapping has also been proven to reduce food cravings in an incredibly short amount of time. So, if you find yourself literally unable to resist certain foods and beverages that you want to reduce or eliminate, you’ll want to give tapping a try.
EFT stand for Emotional Freedom Techniques, and when practiced regularly it will minimize emotional eating and neutralize the emotional triggers that get you popping cookie after cookie into your mouth.
You can learn more about how EFT Tapping works for food cravings in this TEDx Talk by Australian researcher Peta Stapleton. If you’ve never tapped before, you can learn how to do it in this video.
If one of your top goals for 2019 is to lighten up and drop a few (or many) pounds, you’ll be much more likely to achieve success if you get some accountability and support. One way to do this is to grab a like-minded friend and set up a system to support each other.
An even better solution, and one you know you can count on week after week, is to join an online support group like LIGHTEN UP: Drop the Weight with EFT. In addition to an accountability and support structure, you’ll receive teaching reminders, EFT Tapping scripts, group coaching, and more.
Learn more about LIGHTEN UP: Drop the Weight with EFT right HERE
Whatever your health, weight and fitness goals are for this year, I wish you unquenchable vitality and a loving perspective on yourself and your body in the new year.
More by Sarah:
Sarah Grace Powers is a certified life coach and EFT Practitioner. She is a ‘dream resuscitator’, helping clients rediscover their passions and reinvent themselves no matter what their age or circumstance. In her previous career she owned and operated an herb shop and has practiced holistic living for over three decades. Find her at sarahgracecoach.com
