The Full Mind Weigh® – Coaching that Empowers you to Stop Regaining the Weight you Lost!
Maintaining a healthy weight takes time. That’s just a fact. It requires making time to shop for groceries and prepare healthy meals. And it requires taking time to exercise. In fact, the National Weight Control Registry, which is tracking over 10,000 people who have lost at least 30 pounds and succeeded in maintaining their weight loss for at least a year, has reported that 90% of these successful losers spend an average of one hour a day exercising.
People who contact me for help with weight management often say that their main challenge is simply finding the time to maintain healthy habits.
So I want to share with you the top 13 ways to find more time in your life – not just for grocery shopping, cooking and exercising, but also for taking care of yourself in a way that is crucial for weight loss maintenance success. Simply put, if you don’t feed your soul or nurture your Self, you’re very likely to find yourself – when you’re stressed out or feeling emotional – standing in front of the refrigerator or in the pantry trance-eating whatever you can lay your hands on.
So how do you find time for YOU?
- Figure out where your time is going. Productivity expert Alex Cavoulacos created an effective method for accurately figuring out where your precious and limited time is going and you can find it here. As she so wisely said, “unlike money, you can’t catch up on lost time, so make sure you’re spending yours wisely”.
- Resolve to check your email only a few times each day, rather than as soon as you hear a “ping” on your computer or iPhone. In fact, turn off the “pings”!
- Ask yourself, “What “should” messages am I “hearing” in my mind, and where are they coming from?” Question your assumptions about what you “should” or “should not” be doing with your time.
- Eliminate the word “selfish” from your vocabulary. Taking care of your “self” will make you healthier and happier, and as a result you’ll be more productive in every area of your life and have more fulfilling relationships. You’ll be in better shape for taking care of everyone and everything else. Spending time on yourself is an investment in your other activities and relationships. You’ll also be a good role model for everyone around you.
- Make a grocery list and shop only once per week instead of whenever you run out of something. Stay on top of essentials so you don’t run out – and have to run out!
- Resolve to say “no” to things you don’t value or enjoy, even if you feel guilty about doing so. (Of course, this doesn’t apply to life’s nonnegotiables – pesky little things like paying bills, going to the dentist, and so on!)
- Schedule your exercise time and personal “me” time, just as you would any important appointment. Make it nonnegotiable, be firm about interruptions, and work the rest of your schedule around these activities.
- Learn how to delegate – at home and at work. Again, do this even if you feel guilty or believe that no-one else can do it as well as you do (even if it’s true)! Ask for help. You’ll do a better job of serving everything and everyone in your life if you do.
- If your budget permits, consider outsourcing some of the tasks that are taking up your valuable time.
- Address any disorganization in your home or office. Not being able to find things is a major time-waster.
- Focus on doing the essential things adequately, rather than on doing everything perfectly. Your kitchen, for example, doesn’t have to be spotless – just clean enough.
- Eliminate distractions and interruptions: close your door, turn off background noise, and shut down notifications on your computer and iPhone.
- If the idea of taking time to nourish yourself is overwhelming, start small.
Giving ourselves permission to do less and be more is a cultural challenge. In fact, Thomas Moore, author of Care of the Soul, said, “We seem to have a complex about busyness in our culture. Most of us do have time in our days that we could devote to simple relaxation, but we convince ourselves that we don’t.” If we look for it, there’s always something we could be doing or someone who needs our attention. ”Unfortunately”, Moore continued, “we don’t get a lot of support in this culture for doing nothing. If we aren’t accomplishing something, we feel that we’re wasting time.”
According to a recent survey, 65% of women who say they’re “very happy” make time for themselves, whereas only 30% of women who are “somewhat happy” do so).
I’d love to read your comments on this post. What do you think of these ideas? Are you using any of them? If so, how are they working for you?
Coaching can help you find more time so you’re living the life you want and not just checking off items on your to-do list. Contact me for your free initial consultation and let’s work together to find more time for YOU! email@example.com
With your continued health in mind,
Doreen Lerner, Ph.D.
The Full Mind Weigh® is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.