Week 8 Lesson
Only need to think about 3 things this week:
[learn_more caption=”1) Redefine Exercise (click the arrow for more details)”]
Start to incorporate a regular exercise routine – but NOT in order to burn calories!
The Exercise Myth – Eat less. Move more.
We have been told as long as I can remember that in order to lose weight all you need to do is “eat less and move more”.
As we’ve discussed, this logic is based on the first law of thermodynamics which states that ”energy can be neither created nor destroyed although it may be changed from one form to another.”
For weight loss, this means — if we eat it, we need to burn it. Otherwise, we will store it.
This is common knowledge; everyone knows this, including doctors, gyms, food companies, diet books, the USDA.
If you count calories, then you subscribe to the first law of thermodynamics for weight loss. Unfortunately, we are now learning that this is not exactly the case.
The first law of thermodynamics is true. If you burn more than you consume, you will lose weight. There is no question about that. But, did you ever wonder why you cannot keep it off?
I did every diet and I would lose weight, but over time, I always gained all the weight back and many times I gained even more. The reason this happened to me was that I didn’t understand the flaw in the formula.
The first law of thermodynamics will work, if we live in a vacuum – meaning that if our bodies have no say in the matter. But, think about that. Do you have full control over your body’s functions? Do you consciously determine how many times your heart needs to beat or how much oxygen you need or how to grow a baby in your stomach (if you’re a woman) or how to grow from a child to an adult? Most of us don’t have that level of control over our bodies. In a similar way, our body is in full control of our weight.
Our body has a fat set point. If you try to reduce your weight below that set point by eating less and exercising more, your body will eventually push you back up to your set point and many times create an even higher set point.
Likewise, if you try to gain weight beyond the set point, your body will bring you back down to the set point.
This is all driven by an intricate system of hormones in our body which forces us to do whatever it takes to maintain the set point our body has determined is best for us at this point in time.
Understanding this is key to permanent weight loss.
There are many reasons why your body has chosen its current set point. The types of food we eat alter our hormone feedback system, as does physical stress, emotional stress, toxins, dehydration, nutrient deficiency…the list goes on. The point is, your body wants to be the weight it is for a reason. Until we address the reason, eating less and exercising is not a solution for permanent weight loss.
When you think about it, it is a great business model for gym memberships. They sell something you have to pay for monthly that will never solve your problem. It is similar to prescription drugs. It’s a vicious cycle that will never solve the underlying problem.
I hear this all the time in the gym, “I have to burn off that…chocolate, cookie, cake, beer, wine….insert your favorite food item here…from last night (or the weekend or vacation or whatever).” People that say this still believe in calories in vs. calories out.
If you learn NOTHING else from these lessons, this one concept will get you off the treadmill of weight loss.
Exercising to burn calories will NEVER give you permanent weight loss.
Remember: a calorie is not a calorie. Different foods hormonally alter what your body drives you to do (with regards to your body fat set point) with not only those calories, but future calories as well.
Having said that, I exercise regularly and exercise does play a role in health, fitness and in weight loss (but not in the way you think).
Why exercise is good:
There are so many positive benefits to exercise, I cannot begin to go into them all. I am a firm believer that we all need to exercise on a regular basis for optimal health and fitness. I believe in resistance training to maintain good muscle tone, strong bones and a good physique. I believe in cardio training for good endurance and heart health.
As we get older, it is even more important to include some resistance training into your regular routine. Our bodies start to change, we have less growth hormones, and our body fat moves to different parts of our bodies naturally. For women, many times it moves up from the hips to the the mid section.
The more resistance and strength exercise will help not only keep us lean, but healthy.
- Hopefully, from lesson 5, you are already incorporating some interval training into your routine
- Find a form of resistence exercise that you enjoy (strength training class, yoga, pilates, etc.)
- Create a habit to exercise
- Start out by committing to 1x per week
- Then 2x per week
- Then 3x per week
- Make this something you enjoy
- There are ways to combine interval and strength training. There are probably classes in your local gym or fitness studios that offer this type of workout. Also, there are many online resources as well. If you would like some online resources, let us know.
[learn_more caption=”2) Redefine what food is to you (click the arrow for more details)”]
Redefine what you think about your food when you eat it. Think of it as fuel (nourishment) for your body. Think of it as keeping you disease free, healthy and lean.
At our house, when we eat, we are thinking about how good the food is going to make us feel. We are also thinking about the positive health benefits that food is bringing us. We now have a lot of experience of what food energizes us and what types of foods weigh us down (in every sense of the word).
This is much different than it used to be.
Before, we were just eating to satisfy a hunger or craving. Now, we understand why were are hungry and what our cravings mean and what our bodies are really asking us for – nutrients.
This did not happen overnight and just takes time of listening to your body when you eat unhealthy things AND healthy things. If you create this habit of checking in with your body (as we outlined in lesson 6), over time you will also be able to effortlessly make these decisions.
This quote by Dr. Wayne Dyer is a very powerful:
You’re Not What You Eat; You’re What You Believe about What You Eat.
When I used to eat something, I would always have this conversation going on in my head:
- I know this cheeseburger is bad for me and is clogging my arteries.
- I know this ice-cream is bad for me and making me fat.
- I know these potato chips are bad for me, but I will work it off in the gym.
- …or I will start my diet tomorrow.
- …or I will lose those extra pounds next week or month or after the holidays.
- …or I will get in shape when I retire and have nothing better to do.
Do you have self talk like this? If so, it is a problem because you get what you focus on.
Today, we are 100% confident that we will not have any problems with obesity, diabetes, heart disease, cancer, or any of the food related illnesses. How can we be so confident? We can be so confident because we now understand the power of the body to heal itself. We understand what food, exercise, sleep and stress management is required for the body to heal itself and we practice these things. This gives us the confidence to think this way and because we think this way that in turn makes it reality.
Your beliefs reflect the current relative state of your health that your body is in, just as much as your diet and exercise regimen do. If you desire a gloriously healthy body but behave in a unwholesome ways, you’re obviously going to be out of balance. But even more telling are the kind of thoughts and beliefs that you have about your health. – Dr. Wayne Dyer
If you looked at my beliefs about what I was thinking about every time I ate, it matched my state. I was heading down the road to having all those diseases I no longer fear.
We want you to have this same level of confidence in your health. So how do you do that?
Well the first step is to change the way you look at food. You need to look at it as fuel and nourishment for your body and not just eating to satisfy hunger or a craving. You need to understand the healing benefits the food you put in your body. Once you start truly understanding what food fuels you and what food slows you down. Once you understand the power of food to heal and keep you healthy. You will then have the confidence that you are healthy and you will be free of all those diseased that are in your negative self talk.
Does this mean you can never eat the things you love again? No. We still eat whatever we want. The difference is what we want has changed. We still are able to be very social, try and enjoy eating out, going to parties and partaking in whatever we truly want and the best part is it is “guilt free”.
You see having something “bad” is no big deal to us. It is no big deal because we do not eat something bad all the time, on occasion it is no big deal. Your body and handle without a problem. It can handle it even better without the negative self talk that usually goes along with those “bad” food you are eating.
What you will find over time is that even the things you once really craved (that you are allowed to have on occasion), no longer are a big craving and you will be able to take it or leave it without much thought. It will just take some time. It can take months or years. But the good news is once you set the habit of checking in with your body in motion, and it is a solid “habit” then the deprogramming and reprogramming will be happening without you even thinking about it consciously. That is the real power.
- As we laid out in lesson 6 you need to create the “habit” of always checking in with your body after you eat something. You had to decide if that food fueled your body, or just satisfied a hunger or craving. You have to decide if that gave you energy or made you sluggish.
- Continue to learn about the benefit to different foods. We will always be providing information each week on our blog and facebook page.
- If you implement these 2 tips, over time you will start to change how you look at your food and changes will start to happen automatically.
[learn_more caption=”3) Celebrate your successes (click the arrow for more details)”]
Celebrate the changes you have made so far and LOVE yourself and your body as it is right now!
We have shared a lot of information with you over the last 8 lessons. When we work with our one-on-one clients this information is distributed over a 6-12 month period, one piece at a time. It is not realistic to think you can master ALL of these changes in a short period of time (like 8 weeks). Our hope, however, is that you have implemented some of these changes in your life and will continue to review the lessons and implement more and more changes in the weeks and months to come.
For now, we want you to take a minute and reflect on the changes you HAVE made in your life over the last several weeks and celebrate them. Even if it is only one small change. That is a starting point.
I came across this quote today regarding running a race:
Is Greater Than
DID NOT FINISH
DID NOT START
Take the time right now to celebrate what you have done! If you have made even one change, you have been successful. From there, move on to the next one.
The secret to permanent weight loss and health is to continue to make very small positive changes over a long period of time – The Kitchen Skinny
If you can do this, you will reach your goals.
The second part of this focus is loving yourself and your body right now. If you are always having that self talk as you look in the mirror….
- I am fat
- I am out of shape
- I am not healthy
- I do not feel good
- I am going bald
- I am going grey
- I have a fat butt
- I have cellulite
Then, this is what you will have, because this is your belief. You become what you think about.
Love yourself today as you are. Think of yourself as if you already moving toward your perfect healthy body. Once you do this, things will start to change immediately.
There is a law in psychology that if you form a picture in your mind of what you would like to be, and you keep and hold that picture there long enough, you will soon become exactly as you have been thinking. – William James (the father of modern psychology)
This is the reason that we had you create that vision board back in lesson 4 and introduced you to the evening visualization exercise, to help you create this clear picture of what it is you want.
- Take some time and write down all the new healthy habits you have implemented in your life so far
- Celebrate! Be proud of what you have done.
- Now pick out the next healthy habit you will implement into your life and go for it.
- Once that is done celebrate and repeat.
- Love yourself as you are right now!
- Notice what your self talk is and write those thoughts down on a piece of paper. Then, write a positive phrase to replace the negative one. Post these new positive thoughts on your bathroom mirror and practice repeating those instead of the normal things you tell yourself. Some examples might be:
- I lean and healthy
- I am full of energy
- I love my body
- I am headed in the direction of perfect health
- I have no shame or guilt about myself
- I am trim and beautiful
May I Be Frank
Ex-addict Frank Ferrante is a 54-year-old, overweight Sicilian-American from Brooklyn with hepatitis C and some bad habits. He also wants to fall in love one more time before he dies. MAY I BE FRANK documents Frank’s transformation as he stumbles into the aptly-named vegan Café Gratitude, and, over 42 days, begins a life-changing journey during which he is coached physically, emotionally and spiritually by three twenty-something staff members on the path to enlightenment. Challenged by years of addiction, fatigue, and family dysfunction, Frank’s quest for a healthier lifestyle is both tense and touching. Through Frank’s metamorphosis, we witness the powerful effects of change upon one person’s life, and the potential we all have to find the most important love of all–love of ourselves.
You can watch this movie for FREE on hulu below:
Is there scientific proof we can heal ourselves?
If you have been watching all the videos in the FUN section, you will recognize Lissa Rankin from the Goodlife interview. This is shorter lecture on the mind’s power to heal the body.
New age gurus suggest that we can heal ourselves by simply changing our minds, but is this concept grounded in cold, hard science? Lissa Rankin, MD explores the scientific literature, reviewing case studies of spontaneous remission, as well as placebo and nocebo effect data, to prove that our thoughts powerfully affect our physiology when we believe we can get well.