Attitude and mindset are everything when you decide to commit to a new habit, regardless of what it is.
We have preconceived notions about a lot of things in our lives. It is beneficial to research and find out how to reset the brain.
You have to desire change enough that you will learn and adapt to necessary changes in your habits, to see the desired results.
For instance, you can’t just make a generalized goal and hope it works out. Do not say I want to lose 25 pounds by Christmas this year, and not make a plan that you can follow through. If you don’t make a committed plan, you will practice some old habits for a short period of time and then you will quit.
More productive mindset and commitment would say I want to lose 25 pounds by Christmas this year, and make a written plan for how this will work. Will you cut down your soft drink intake to 3 days a week only? Will you add an exercise that fits you for 4 to 5 days a week (walk 30 minutes, walk in place for 10 – 20 minutes, do an aerobics video 3 times a week) these are specific things you can put in writing and mark off for you to see your progress. You could say I will have no sugar snacks except on Sundays. I will drink 4-8 glasses of water a day. I will add weight training to my schedule 3 times a week.
You also need to make sure what you choose fits your health level when it comes to exercise. Don’t try to keep up with someone else, do what will realistically work for you and you will most likely follow through.
For instance, I cannot say I will be running 3 miles by Christmas, because that is not a goal that would work for me because I have bad knees and hips. So running would not be a realistic goal for me. Could you do it? That is for you to know, but if you have no physical limitations or pains, that could be a realistic goal for you.
Maybe you want to set a goal to reduce your sugar levels and get off of your insulin. If that’s the case, set a goal date, and learn what changes you need to make in your habits to see this goal met.
Do you need to reduce sugar intake to Sundays only? Can you have carbs 3 times a week instead of 3 times a day 7 days a week? Can you add walking daily or Chair aerobics to your schedule 3 – 5 times a week? Write down the plan that works for you and track it.
I know most foods have some sugar in them. Do not be deceived by sugar free products ( that is a blog for another day). The sugar products I’m talking about are specific sweet treats – cookies, pies, cakes, puddings, sweet tea, soft drinks, lemonade, candy of all kinds.
Carbs come from products with flour, wheat, rice, and some beans. All vegetables have some carbs, but the carbs to reduce are potatoes, rice, bread ( biscuits, bagels, toast), breading on food, beans,, cereals, grits, and oatmeal is even a carb.
Part of our previous notions and mindsets, are that we let other people’s opinions determine our success. There will be many people in your life who think and say negative things to discourage you from setting goals and reaching them because they have watched you try many times. But keep in mind, we are on a journey to being healthy, not just skinny. I have learned that when you get healthy, weight loss follows, and if you are working on muscle mass, that too will follow.
Your new mindset might include making a list of positive affirmations that you read daily for your own self encouragement. I am worthy. I can do this. I will lose 25 pounds by Christmas. I will reduce my blood sugar and get off my medicines (remember to set a goal for this). I had a setback, but I will recharge and get back on track.
We do have the occasional slip up in meeting our goals. Don’t let that mistake, or anyone’s opinion tell you you can’t do it at all. Get yourself right back on track, even at the next meal or workout opportunity. Don’t say I will get on track tomorrow, do it right away. This will help you in your mindset to succeed.
I’m not going to tell you it’s easy to change your mindset, it is not. You must practice your new process of setting goals, and adding achievable tasks to help you get there, and reading or saying your positive affirmations every day. You are in control of your health journey, do not let others take that away from you.
You can google topics of low carb foods, a list of the best proteins for you, who has podcasts on self awareness and having a positive mindset, who has podcasts or blog guidance for emotional health, as well as spiritual guidance.
I will note for you that I am a Christ follower, so most of my spiritual knowledge, and advice (when giving it) would be from that particular point of view. So many things on food, and exercises that include low impact or beginner versions are out there for you to find. The internet is full of good information for us to find on being healthy.
Something I do when I decide to be committed to a new healthy habit, is to print off a calendar for the current month (can you tell I’m almost 60? the electronic version doesn’t work for me), I need to make note daily as I stick to the new habit.
On September 3, 2024, I began a 30 day no sugar challenge for myself. I’ve never done it and I wanted to see what happens to me physically and mentally.
***I must confess, I have had sugar on a few occasions. It involved coffee and I was out of my heavy whipping cream. I used the Coffee Mate sweeteners in my coffee. Ugh!! I know. Part of the problem for me is I do not really like coffee, I like creamers. Since my body is addicted to caffeine, and I have found no other caffeine substitutes that are not filled with sugar, I keep drinking the coffee.There are sugar free caffeinated drinks out there, but they have substitute sugar (that’s a whole topic for another day).
FYI…I have tried black coffee, but I do not like it. That is all on that subject.
But the right mindset is to pick right back up with your new habit, not roll backwards into the old one. I slipped up, but I got right back on track. There have been many opportunities for me to indulge in sweet treats that I have been able to deny myself. That is an achievement for me. So yes we are celebrating that!!
When I was eating everything sugar that I like, I realized my body would crave more and more sugar products. I even mentioned to my mom that I was concerned with becoming a diabetic, because my body just wanted more and more sugar.
While we are on the sugar topic, I will note for you that sugar causes inflammation in all parts of the body.
When you eat or drink too much sugar, your body produces extra insulin, which can cause the walls of your arteries to become inflamed, thicken, and stiffen. This can lead to heart disease, such as heart attacks, strokes, and heart failure. This is a quote from Web MD website online.
Consuming too much sugar can lead to low-grade chronic inflammation, which is linked to obesity, autoimmune diseases, and other health issues. This is a quote from the National Library of Biotechnology Information online.
Chronic inflammation linked to eating too much sugar is associated with major diseases like cancer, diabetes, arthritis, and Alzheimer’s. This is a quote from Raffle’s Medical Group online.
Since having no sugar, I have noticed that I no longer crave sugar. It’s true. I do see sugar products and think wow, I do really like that, but I am able to resist because my body is not begging for the sugar. I also have more clarity of mind, and rest better. I am more refreshed in the morning when I awaken. Of course I have discussed several times that everyone is different and will have their own unique results.
So I am hoping that you will choose a new healthy habit and will monitor yourself (manually or electronically) for 30 days at least, and share with us your results.
So glad we are on this journey together!
Melissa