THE BEFORE-DURING-AFTER

JOURNAL

 

Do you often have trouble finding the motivation to stick to your exercise and nutrition goals? If so, then you might not be looking in the right place.

Experts who study motivation have long recognized two basic types of motivation:

1. Extrinsic (external) motivation, when you are motivated primarily by external rewards and consequences, either positive or negative. When you pull yourself out of your nice, warm bed in the morning to go to work because you want (and need) that paycheck, your motivation is extrinsic—it’s the external reward (money) or consequence (getting fired) that provides the immediate motivation for getting up.
2. Intrinsic (internal) motivation, when your motivation comes from the internal experience of pleasure, meaning, satisfaction, pride or other similar feelings. Imagine for a moment that you don’t really need that paycheck—you’ve won the lottery, or your spouse has just been promoted and you don’t need a second income any more. What would it take to get you out of bed every morning and off to work? Most likely, it would take some kind of intrinsic motivation.

Q-So, why should the distinction between extrinsic and intrinsic motivation matter to you?

A-Because permanent weight loss and maintaining a healthy lifestyle are the types of goals that depend heavily on intrinsic motivation. If you frequently experience motivational problems, you are probably relying on external rewards or consequences too much, and not doing enough to increase your internal motivation.

Some common signs that you may need to increase your intrinsic motivation include:

• Depending too much on what the scale (or tape measure or the fit of your clothes) says; you feel motivated when your weight goes down, unmotivated when you gain or stay the same.
• Constantly battling with yourself, under “normal? circumstances, you want to eat whatever and whenever, and your body just naturally gravitates toward the couch.
• Feeling like exercise and healthy eating are hard work; you wouldn’t choose these routes if you didn’t need to lose weight.

The good news is that you don’t have to wait for intrinsic motivation to appear on its own, magically, or create it by sheer force of will. In fact, waiting for it to happen and trying to force it are sure ways to make sure it doesn’t improve at all. You have everything you need for intrinsic motivation right now. You just need to let yourself experience this fact. This will help you reach and maintain a healthy weight, and reduce the amount of misery, frustration, and suffering you experience along the way. Here’s one good tool you can use to get yourself moving in this direction.

The Before-During-After Journal
You already know how important it is to track your calorie intake and output in order to lose weight. The same thing is true about your responses to exercise and eating.

For most people, it's easy to notice your negative responses when things don’t go as planned. In fact, it's even easier to get so caught up in these negative thoughts that they seem to sap the motivation right out of you. When this happens, you aren't literally losing your motivation—you're simply running into the natural limitations of extrinsic motivation. You haven’t figured out how to shift into “intrinsic motivation mode? as needed.

Making this shift requires the ability to notice your positive responses to exercise and eating, and to give them the same significance you give to your negative responses. This may take a little practice, starting with the Before-During-After Journal.

To create your own Before-During-After (BDA) journal, all you need is a simple journal (online or on paper) and a few minutes to write before and after you eat and exercise. Here’s how to do it:

1. Before: Whenever you don't want to exercise or stick to your meal plan, stop and write down how you’re feeling in your BDA journal. This can be very short and simple—just a note about how you are feeling or what you’re thinking about, without analyzing it. Record whether you are tired, bored, angry, upset or worried about something, etc.
2. During: Go ahead and do whatever you decide to do—exercise or don't, stick to your meal plan or don't, etc. Pay attention to how you feel about your decision and your actions. Did the decision make you feel better or worse? Did your decision help solve the original problem, make it worse, or have no effect? Write down the decision you made and a brief note about how you felt while you were doing whatever you decided to do. Again, short and sweet is fine—don’t try to psychoanalyze yourself or read yourself the riot act if your choice wasn’t the one you hoped for. Just make sure that when you DO decide to exercise or with stick to your meal plan, you make sure to put this in your BDA journal, too.
3. After: At the end of the day, sit down with your BDA journal for a little while and go through your notes. What patterns do you see, in terms of what seems to help and what doesn’t? What lessons can you take from this and use tomorrow, or the next time a problem comes up?

Chances are, you’ll notice that you feel better when you stick to your goals and plans, and that the short-lived pleasures of eating that treat or skipping your exercise session are quickly replaced by feelings of guilt and frustration. You’ll also spot some consistent patterns that can be altered with small changes in your daily routine, like doing your exercise as soon as you get home from work instead of waiting until after dinner. These small changes can help you tap into your internal motivation.

Maybe you'll notice that you actually prefer guilt and frustration to the pride, accomplishment, and pleasure that come with doing what you set out to do. Crazy as it sounds, lack of motivation can be related to secretly wanting to feel and think negatively about yourself. You may prefer these feelings, as unpleasant as they are, to the anxiety that comes with making big changes and opening yourself up to new possibilities in your life. If this rings a bell for you, you may need to work on getting comfortable with positive thoughts and feelings about yourself.

Either way, paying attention to what's going on inside when you act is the first step towards uncovering your own intrinsic motivation to accomplish your goals.  If you can commit to keeping your Before-During-After journal faithfully—even for a short time, like two or three weeks—I’ll bet big bucks that your problems with feeling unmotivated will happen much less often and be much easier to deal with.

Any goal-setting guru will tell you that goals are dreams that you write down and track. Why? By writing down your goals, you're creating a "to do" list for your life, which is a powerful way to commit to achieving your dreams. Tracking your progress heightens the commitment, helping you see what’s important, identify pitfalls, find trends, and celebrate successes. You wouldn’t take a class or play a sport without measuring success in some way, whether by grades or keeping score, so why not invest similarly in your own life?

Tracking your goals shouldn’t be hard if you’ve defined them clearly and broken them into manageable tasks. If you haven’t done this, you’ll find out pretty quickly when you start to monitor your progress. Give yourself the freedom to pick the tool—or combination of tools—that works for you. Here are some creative ways to track your progress:

Habit-Enhancing Charts
Based on the concept that people establish habits after 21 consecutive days, you can design your own chart to help you mark daily progress. Include four brief headings: the habit you want to cultivate, your start date, your goal date, and the date you achieved it. Then include 21 slots, calendar-style, that you can mark off daily as you meet the goal. If you miss one day, start a new trial period. Keep your charts in your date book, on your desk, or as a bookmark.
Buy or Create a Goal Calendar
These can be large enough to hang or small enough to carry with you. Mark the daily progress you make towards your goals, and briefly note problems, challenges, and successes that you experience. You can also chart higher-level goals on a monthly, quarterly, or even yearly basis. Got kids? Get them involved by letting them decorate, post accomplishment stickers, and write encouraging notes. They’ll feel important in your life and love it!

Email Your Own Encouragement
Send yourself a daily email reviewing how you did yesterday and what you plan to do today. You can do this at the end of each day or even at the beginning of your day. Just seeing the current email in your inbox—or even glancing over it once or twice a day—is a powerful reminder that you want to accomplish something worthwhile. Filing or printing your daily email will give you a complete record of how you’ve done, and may point out areas for improvement.

Journal
Keeping a daily journal of your progress is a great way to review your challenges and successes. Include how you do and how you feel in regards to your progress. And remember, if this is your main tracking tool, you must do it every day for it to be effective. If you're short on time, develop your own shorthand system or template to save time, such as rating how you did on a scale of 1 to 5.

Report to a Buddy Daily or Weekly
Find a friend you can talk with briefly—online or by phone—to help track your progress in tackling your goals. Make sure you choose a positive person who’s willing to help and encourage. Better yet, find someone who has goals of their own and can use your input as they track their progress.

Your Current Planner or Agenda
Chances are that if you have a planner or daily agenda, you can use it to keep track of your progress toward goals. You can even set aside the same spot on each daily page to make notes, check off accomplishments, and outline next steps.

These are just a few ideas to help you start tracking your goals and progress. Remember that you can combine several of the tools (a daily calendar, for instance, summarized with a more-detailed, weekly journal entry). Just as you wouldn’t take a long trip without planning your route and watching the road signs, you shouldn’t expect to accomplish long-term goals without planning your journey and monitoring your progress. Create a roadmap to your success by writing down your goals—then track them to determine whether you’re chugging along, need to refuel, or should revise your route.

GET THE BALL ROLLING ON LOSING WEIGHT

 

 

Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work. But by making a few easy changes you can get the ball rolling on losing weight.

If you're serious about changing your lifestyle, these steps help get you there. The key is to dedicate yourself to these changes and do them consistently.

No, losing weight isn't a walk in the park. But by following these steps ... you may find it's a little easier than you think!

CHANGE ONE: WHAT YOU EAT
First up, let's take a look at some simple ways to make significant improvements in your diet.

1. ELIMINATE OR SIGNIFICANTLY REDUCE RED MEAT
   If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices and losing weight.

By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.

To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches.

2. CUT OUT FRIED FOODS
   Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them.
   • Keep things interesting by adding low-cal condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously.
   • Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you'll never run out!
   • If you often eat fast food, forget that "value meals" and "combos" even exist; they seem like a better deal, but they're just not worth the extra calories! Stick to a grilled chicken sandwich or a child's hamburger and a side salad (watch the dressing!) when you're on the run.
3. FINISH WITH FRUIT.
   Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sinfully-sweet treats.

Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended.

In time, you will become accustomed to foregoing sweets and you'll look forward to your healthier treat just as much.

 

CHANGE TWO: WHAT YOU DRINK

Sometimes it's easy to focus so much on what we eat that we forget to include what we drink in our diet analysis. That can be a big problem, because the number of liquid calories you can consume without even realizing is quite astounding.

1. PUT THE KIBOSH ON COLA CONSUMPTION.
   If you drink regular soda, you may be surprised at just how many additional calories you're taking in.

For example, for every 20 ounces of Coca-Cola you drink, you're consuming 250 calories. Drink several glasses a day and you can easily down 1,000 liquid calories.

If you're attempting to consume around 1,500 to 1,600 calories a day in order to lose weight, you've almost blown your entire calorie budget on soda!

When you think about how many calories you eat on average and then add in those empty calories, you'll realize what a waste drinking these sugary drinks is -- literally -- they go straight to your waist!

If you drink a lot of soda, think of how many calories you'll be saving if you trade it in for diet soda or water. Hundreds? Even thousands? Remember, every 3,500 calories saved equals one pound lost!

2. DRINK UP THAT H₂0!
   I know it sounds like a broken record, but it really is important to drink enough water every day. Reach for the rule-of-thumb goal of eight glasses per day.

Plus, drinking water more often will help you with tip #1 . You won't have time to drink soda! You may even find you crave water instead of soda once you begin drinking it more often.

Try going a day or two with no soda and then sit down to a glass; you'll probably be shocked at how overly-sweet it tastes.

3. DIET DRINK DILEMMA
   Switching to diet drinks may sound like a sure-fire way to lose weight since they're virtually calorie-free. However, there is a controversial issue about artificial sweeteners' indirect effect on weight loss that might surprise you.

In the mid-1980's -- when the safety of artificial sweeteners was often headline news -- a study was published in a medical journal that suggested artificial sweeteners cause one's appetite to increase.

More recently, some health experts have suggested that artificial sweeteners actually cause cravings for sweet foods to increase. If so, this reaction definitely sets you up for making poor food choices. This can lead to a big problem, particularly if you tend to binge when you eat high-carb and sugar-rich foods.

4. STICK TO MINERAL WATER
   This may go without saying, but they don't call it a beer belly for nothing. Alcoholic beverages are high-calorie and can lead to out-of-control eating. Try to cut down -- or better still, eliminate -- alcohol.

CHANGE THREE: WHAT YOU DO

Next up are some behavior modifications that will help you get -- and stay -- focused on losing weight and taking care of yourself.

1. KEEP A FOOD DIARY.
   There is no better tool for weight management. Keeping a food journal consistently will show you your trouble areas, the foods that get you started on a binge, the worst times of day, etc.

I'd suggest you keep a detailed food diary for at least two weeks to accurately reflect your habits.

2. LEARN ABOUT NUTRITION.
   Learn all you can about nutrition online, through books, or by taking a nutrition class at your local community college.
3. GET A HANDLE ON EMOTIONAL EATING.
   If you feel you have issues with emotional eating, you may want to track your feelings in your food diary, too.

You should record how you feel before, during, and after eating. Periodically check over your entries to see what cues set you off to binge most often.

If you discover frequent binges or you can't seem to cope with stress or sadness without eating, you're an emotional eater. Don't hesitate to make an appointment with a qualified therapist or clinical social worker. Cognitive behavior therapy is extremely effective in treating over-eating due to emotions.

4. GET MOVING!
   We're not talking chugging your way through a one hour aerobics class right away, here. Simply get outside and take a brisk walk for 10 minute every other day. That's all you have to do right now.

Remember, any activity is better than no activity. When you feel more comfortable, add 10 minute increments and/or walk more often.

Why do so many people fail at losing weight?

Is it because they are lazy? No.

Is it because they are addicted to food? No.

Is it because they aren’t good at exercising? No.

 

Failure at weight loss stems from a few main factors:

• People don't truly understand the risks of being overweight. Why do most want to lose weight? Most would say to look better. Looking better certainly is a benefit of losing weight, but this shouldn’t be the sole reason to lose weight. There is a 1000 pound gorilla in the room and it’s often ignored. Being overweight for a long period of time kills thousands of people each year. Thousands of studies have show and proven without any doubt that losing body fat will improve and lengthen your life. You must give yourself a picture of the dangers of being overweight. Knowing the dangers of being overweight is tremendous motivators to not only lose fat, but to keep it off.
• People don't commit to permanent lifestyle changes. So many people think of a "diet" as something temporary. When they are on a "diet" they restrict themselves so much that they are miserable. Sooner or later failure is inevitable because of the unreasonable demands of most "diets." Some of these diets force you to only eat certain foods (e.g., no carbs, special soups etc…) you, like myself, have probably tried them before. The key to losing weight long term is to make gradual lifestyle changes you can stick to forever.
• Most individuals are not provided the truthful facts of losing weight and becoming healthier. With the conflicting information in the media, and all of the different lose weight quick fad diets, it’s understandable why so many people really don’t know the truth about losing fat and keeping it off long term.
• Most people don't understand they are constantly either gaining fat, or losing fat. There is no in-between. Some people justify binging or giving up because they hit a small road-block. This isn’t an all or nothing game.  if you  ate an unhealthy lunch, you go ahead and eat an unhealthy dinner since you already "messed up" the day. Or you say, I’ll start eating healthy on Monday since I’ve already eaten poorly this weekend. Every person at times eats too much. The successful people will not let a road bump completely derail their entire lifestyle change. If you are not implementing positive lifestyle changes and losing weight, you are gaining weight. Again, there is no "in-between."
• Most people don't realize what they consume each day. So many overweight people eat thousands of extra calories and fat without realizing it. It’s tough to know if you are gaining weight or losing weight each day unless you are keeping an eye on what you’re consuming

Visualize Weight Loss Success

By Diane Petrella, MSW, CPCC

Do you know there’s an easy strategy to assist you in achieving your weight loss goals?

It’s the power of visualization.

That’s right – visualize yourself losing weight and becoming fit. Rehearse in your mind choices and behaviors that you want to create in reality. These pictures become the mental blueprint guiding you towards your goal.

We all do this whether or not we’re aware of it.  Think of other goals you’ve accomplished. You created the vision first.  For example, seeing yourself driving that sporty car, imagining yourself in a particular job.  Anything you’ve wanted and received in your life first began with a picture in your mind.

Elite athletes, business sales consultants and performance artists routinely practice visualization techniques. For example, golfers mentally rehearse their shot in great detail, dancers imagine the joy of the applause at the completion of a smooth performance and the savvy sales woman pictures herself closing the deal. These successful achievers learned how to apply this proven technique to assist them in reaching their goals.

How does this apply to you? Positive images set the mental stage for positive results. When you visualize yourself making healthy choices at a restaurant, when you see yourself confidently walking on the treadmill, and when you imagine yourself joyfully buying clothes two sizes smaller you are training your mind to assist you in making those choices in reality.

How you see yourself is the greatest predictor of your weight loss success. For example, if you are determined to lose fifty pounds yet hold onto the mental picture of yourself as a “fat? person you will continue to make choices based on that “fat? image of yourself rather than choices based on seeing yourself as fit and healthy. As you visualize yourself reaching your goal weight you more naturally make healthy choices based on this new image.

Visualize yourself succeeding. If you feel stuck, most likely you’re holding old negative pictures of past failures and self-defeating experiences. Change that picture and replace it with the new successful you!   For instance, my client, Sarah felt stuck and demoralized when she reached a plateau in her exercise and weight loss plan. Instead of berating herself as she had in the past she created a new self-image. For five minutes every day she imagined herself with a smile on her face walking in a park feeling happy, confident, loving her body and moving with ease and grace. This commitment to daily visualization helped her regain momentum and set her back on track.

Here’s a visualization exercise to do every day.  This simple technique is easy and fun.

• Sit in a quiet place and take several deep breaths to relax.
• Now close your eyes and picture yourself having reached your weight loss goal.
• Notice and experience the feelings associated with your goal rather than the specific outcome of numbers on a scale. For example, visualize yourself confidently walking along the beach in your bathing suit, feel the exhilaration of exercising your body, or imagine yourself experiencing peace of mind while eating at a restaurant with friends.
• Do this for five minutes daily.

Consistent positive visualization feeds your mind images of success. This strengthens your motivation, improves your confidence and keeps you focused on your goal.

Your thoughts....

What pictures do you hold of yourself today?
What new image would you like to create?