4 Tips to stay motivated to lose weight

Finding the motivation to stay on track with your weight loss goal can be a task in itself. It is natural to feel discouraged when you don’t see the results you hoped for. It is not healthy to stay in that mindset. The last thing you need is to let your mind become obsessed with negative thoughts. So the question becomes: “How do you stay motivated while on the journey?” I have listed 5 tips to help you:

Be in it for the long haul: You didn’t gain weight overnight so you won’t lose it overnight. It is going to take longer than you want to reach your goal. If you decide that no matter what happens, you will not give up, you will be more resilient. Tell yourself that it is only a matter of time and you will reach your weight loss goals.

Being realistic: Every body responds differently to eating plans. Do your research and know what works for your body type and lifestyle. This will also help you in mentally prepare for what to expect. I used to be in sales and would attend seminars to boost my motivation. One of my favorite speakers Zig Ziglar, teaches “Expect the best, prepare for the worst.” It is great advice.

Have a plan and follow your plan: It is wise to have a game plan that takes into consideration needing a back-up plan. Plan your meals, shopping list and exercise schedule. Stick to your plan! But just in case something changes, have a plan B, like healthy snacks to munch on if you miss your window for food.

Keep your eye on the goal. Remember to put the past behind you, don’t dwell on things that make you feel bad. Replace those thoughts with an image of you living in your healthy body – doing what you enjoy. This is the mindset that will motivate you. Think of Werner Erhard’s quote: “Create your future from your future, not your past.”

Modification is the 2nd M

The M & M Diet

This series will begin with a brief overview of the key components and then with a deeper dive. You can create a healthy and fit body in spite of setbacks when you follow a diet of Moderation and Modifications.

Modification is the second M in the M&M Diet.

This is applied in many areas of your life. Here are my 8 primary areas and strategies that I use to apply modifications.

1. Exercise – in order to remain active you will have to learn the limitations of your body and honor those limits. Find ways to modify your workout using timing and techniques that will help you to become stronger.

2. Food – a healthy food plan is not sustainable without modifications. This requires a lot of planning and preparation. This is why balance is one of your strategies. It will afford you the time you need.

3. Work – physical limitations can cause discomfort. You may have to request accommodations in the work place to allow you to not aggravate what is limiting you from progressing.

4. “Framily” – this is a tough one. Friends and family may not relate to your lifestyle choices, and it’s okay to limit who you are spending time with if it is causing you more stress than smiles.

5. Communicate – we are back to speaking your truth. I have found that this is a major, major, major key in healing and progressing. Talk to people, ask for what you need. It’s healthy, my friends.

6. Have trusted advisers – if you want to create a healthy mind/body/soul, then you need people who can assist you by telling you what is in your best interest. People who have accomplished what you want to are my recommendations.

7. Listen to your body – and we are back to mindfulness. Pay attention to your body. Pain is different that soreness. Muscles ache differently than injury. You MUST listen and adjust or you will cause damage. Damage takes longer to heal.

8. Step forward and back – progress is not a straight line. You might feel like you are going backwards. You have to be willing to take a break when you need it and start over as many times as it takes.

Moderation is the 1st M in the M&M Diet

This series will begin with a brief overview of the key components and then with a deeper dive. You can create a healthy and fit body in spite of setbacks when you follow a diet of Moderation and Modifications.

Moderation, Diet Tips Moderation is our first M in the M & M Diet. This is how you can eat your cake and be trim, too.

My 8 main strategies that I use to modify are the following:

1. Balance – you must be willing to create a life that will allow everything you need to heal and thrive within a reasonable time frame.

2. Logic – make decisions using the logical side of your brain. Emotions are fickle and will change depending on too many factors that are out of your control. Progress takes time.

3. Mindfulness – be in the moment and give your best within that moment. Tune out the chatter of your inner critic. That voice is a major distraction.

4. Know your triggers – this one is a major key. Sometimes moderation is not possible with a trigger food / place / person, etc. Don’t set yourself up for failure.

5. Speak your truth – everyone will have a different opinion on what you should eat and how much. I find that the easiest way to avoid this is to speak your truth and not defend it.

6. Don’t give in to peer pressure – people unknowingly will pressure you to skip a workout or eat when you are not really hungry, etc. Let your friends know that you made up your mind and if they would like to be supportive they will not tempt you.

7. Follow the 80/20 rule – if you are making good choices 8 out of 10 times consider it a success. Don’t focus on the other 20 percent. It could cause more harm than good.

8. Assess your progress and adjust accordingly – moderation is an ongoing practice. You will want to monitor what is working and what is hurting you. Be proactive and adjust as often as needed.

Like me on www.facebook.com/mindoverplatter1 for ongoing support

The M&M Diet Works!

Now before you grab a bag of candy-coated treats, let me explain. Moderation and Modification are the two M’s I am referring to!

If you follow me on social media then you will not be surprised that I’ve had some struggles this year. The last six months have been challenging for me. It started with a fall which resulted in a concussion and continued with injuring my temperamental back. I couldn’t exercise, which made me a wee bit frustrated. First, because I started gaining weight, and second, because exercising makes me happy. I always feel better afterwards.

I had to follow doctor’s orders and am now back to my routine! Which help me shed those extra 10 lbs. I gain weight quite easily, which is what originally led me to the work I do with Mind Over Platter.

The healing process and ongoing improvement is attributed to what I like to call The M & M Diet. I have to modify my food plan and exercise routine if I want to feel well.

I am going to begin a mini series of articles to help you make this shift and share what I learned from my journey. I hope you find it affirming that you, too, are on the path to health and happiness!


Manage your stress to manage weight loss

From my years of studying natural health and wellness the number one problem that will cause the most damage is stress. Stress causes headaches, backaches, high blood pressure, compromises your immune system and is a major factor in heart attacks. If all this wasn’t enough, stress can cause you to gain weight.
Here is the double whammy, all of the above problems especially gaining weight will cause you to feel stress. I know first hand, that when you are a stress eater and gain weight it only intensifies your stress. I am not suggesting that you can live a stress-free life all of the time, it is how you deal with stress that really matters. You can manage stress, it is your choice. Ask yourself “what has to happen right now so that I can feel harmony instead?”

Manage your state of mind

Managing your state of mind will allow you to stay in a resourceful and proactive place. It is in this mindset that the answers to problems surface.

Weight management is thought management. It is art and science, managing your mind’s thoughts to motivate you to stay on track and create a healthy body.

Managing your state of mind means choosing your feelings. You are not your feelings, you simply have feelings. They come and go, within moments they can change. Just imagine you are looking for your wallet and can’t find it. How do you feel? Now imagine the last time you saw it was last night at a restaurant and you set it down on the table. How do you feel? Now think for a moment and realize that all of your credit cards, drivers license and a spare key to your home was in your wallet. How do you feel? Now imagine you run out to your car hoping you dropped in the car…open the door…(how do you feel?). Look under the driver’s seat and there it is. How do you feel? Now imagine that you look inside and see everything is still intact, but you notice a lottery ticket (the scratch off kind). So show, you forgot all about it. Scratch it off and see that you won $10,000! How do you feel? A wide range of emotions in a few moments.

Feelings change depending on what your mind is focusing on. I am encouraging you to manage your mind by focusing on the fun, enjoyable ways you can create a healthy body. People say to me “I am bored eating the same food.” I respond: “naturally thin people don’t get bored eating the same food.” Think about it, we all eat the same foods. We don’t vary our diets that much, we all have about a dozen meals we eat over and over again. If eating cereal never bothered you before 4 out of 5 days then why would an omelet be any different? It’s all how you label it. Instead of thinking “I have to eat the same boring foods”, say: “I choose to eat these foods, I like the convenience of it.” Ponder the difference when you say each sentence. You have the power to determine how you feel, choose healthy, happy feelings.

Unstoppable Weight Loss

How committed are you to your health? My mission is to teach you how to create an unstoppable motivation to lose weight and keep it off for life.
How do you do this? It is simple but not easy. As you know I am a thinking thin kind of girl who truly believes in everything that I am suggesting. The only way to motivate yourself to be unstoppable is to decide now that you are totally and completely committed to doing what ever it takes to reach your goal.
A great example of this is athletes. Watch any sporting event and when the winner is interviewed the reporter asks “what was going through your mind during the competition”? The answer is often “I stay focused and think about the crowd cheering for me and ultimately winning!” This is the type of answer provided repeatedly. It is what makes you unstoppable.

There are 4 key elements to being unstoppable.
You have to have a strong commitment to success, I mean on a scale of 1-10, one being no desire and ten meaning you are so excited you can taste it. You have to get yourself committed to a number that will drive you. Ask yourself “what level am I at now [1-10).” Then ask yourself “what level do I have to be to reach my goal [1-10)”. Then the last question “what will it take for me to get to that level?”
You must see yourself crossing the finish line. See yourself in an outfit that looks good on you, or with your kids playing with them and easily keeping up. I used to use the slide as a thought, I wanted to fit going down a slide with them.
You must follow through and take action. Nothing happens until you take that first step. This is what makes the difference.
You must believe you can do this and be grateful that you are on the right track. Your belief in yourself will drive to continue pursuing your goal even when you don’t feel like it.

Ask yourself which element you need to focus this week Feel free to post about this on my facebook page: www.facebook.com/mindoverplatter1

Watch what you think and say to yourself

Your self talk is key to your success. Your brain actually has the ability to scan the environment to bring to your attention what you are thinking about. Therefore it is absolutely necessary that you speak to yourself in a manner that is consistent to your ultimate goals and desires.
That means saying healthy things to yourself  like: “I have a healthy relationship with food” or “I am in control of food” or my mantra this weekend “food is available all day, it isn’t going anywhere.” 
Your brain is listening to every single word you say to yourself 24/7. Your subconscious mind takes what you say as a direct command and responds with “okay boss”. Then alerts you when it finds what you told it to look for. If you say “I am bored eating this way” it responds with “okay boss” then reminds you to focus on being bored with your food choices. If you say “I can eat the same thing everyday and not get bored” your subconscious mind says “okay boss” and then directs your mind on what keeps you from feeling bored. It really works, try it for yourself.
Years ago one of my clients decided she wanted to be a runner. Shortly thereafter, she ,found a book on running that “caught her eye.” It motivated her and she began running, even completed a 5K. That is exactly how the subconscious mind speaks to you. It listens to what you tell it and seeks out what you are looking for. Then alerts you in many ways, through intuition, self talk, someone else’s suggestions, coincidences and many more. Your subconscious mind is communicating with you, the question is are you listening?

Listen to your self talk and change it to something positive. If you find you are stuck on a sentence or belief, talk about it with your support community.

Succeed or Fail, we are at cause

I am a master practitioner of NLP (Neuro Linguistics Programming). It is the study of the mind / neurological connection.  One of my first insights from my training was the concept of being at cause. In order to successfully work with a client an NLP practitioner is taught to only work with a client who is at cause. That means they realize they are contributing to the cause of the problem. This is a bitter pill but the upside is they can be the cause of the solution. Problems are created in an unresourceful state of mind, Solutions are discovered in a resourceful mindset.

Here is the point I want you to remember. The solution exists, in order to access it, you must be in a resourceful state of mind. You are creating portions of the problem and you can create the start of the solution.
This usually gets quite a rise out of people when I bring it up. You are an intelligent person, be open to this insight. Change can only occur when you are at cause, this is true for every person myself included.
Ask yourself what is my biggest challenge with creating a healthy lifestyle? What is the cause of this challenge? If the answer is outside of yourself then you cannot change it. You only have control over yourself no one else. I am going to ask you to change your perspective to put yourself at cause so that you can change. Doing this will allow you to take action and be at cause for a solution. Like me on www.Facebook.com/mindoverplatter1 for positive support to assist you.

Flour Free you and me!

How do you feel being sugar free? Now lets take it a step further and become white flour free.


What will you eat? Breakfast is easy, an omelet with veggies and cheese, or cottage cheese and some berries, or a protein drink, or even some leftovers from last night’s dinner.
Lunch is equally as easy, a salad with grilled chicken, or tuna salad, or turkey breast. Salads are so good for you, dress them with balsamic vinegar and olive oil and load them up with olives, cucumbers, tomatoes and my favorite 1/4 avocado. Another delicious meal is a wrap using lettuce leafs, I have had these with chicken salad, or roasted chicken breast, or beef strips. They are yummy. You will be hooked.
Dinner is the easiest, grill meat (steak, salmon, chicken, etc), then grill veggies, mash some cauliflower (add butter and cheddar cheese) and don’t forget your salad on the side. Stir fry is always easy, shrimp, beef, chicken and throw in some cashews with your favorite sauce. The possibilities are endless.
Snack (if you feel hungry) on peanuts, raw almonds, peanut butter and celery, string cheese, veggies, hummus, hard boiled eggs, toasted soybeans, apple slices and almond butter, etc Get creative with this.

For more positive ideas, like me www.facebook.com/mindoverplatter1


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