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Here's a little encouragement exercise I've created for myself that you might want to try the next time you "only lose a pound". This helps me a lot when I feel like I'm not making as much progress as I want to make. It might help you too.
If I weigh in and find that I've "only lost one pound", I go to the kitchen cupboards or pantry and find a one pound bag of dried beans. (It doesn't have to be beans, but I always seem to have at least a dozen one-pound bags of dried beans in my pantry, so that works for me.)
Hold that item in your hands.
Close your eyes.
Feel its weight.
Feel how substantial one pound really is.
Repeat over and over to yourself (out loud if possible), "You don't have to carry this around with you anymore."
To me, this sentence hits me on two levels- firstly, of course, I'm talking about the physical burden of carrying that additional weight. But secondly, I think a lot of us with extra weight carry some pretty crappy emotional baggage too. When I repeat that sentence to myself, I let a little more of that emotional baggage leave with it.
The amount of time you do this is up to you, but the amount of time I hold it is usually directly proportional to my frustration level that day. Sometimes, it's only for a minute, and sometimes, I carry that bag of beans for an hour.
When you're finally ready to put it down, notice how lighter you feel without that one pound. One pound really is a substantial amount of weight!
Now, the really fun part of this exercise happens when you begin to reach certain milestones. 5 lbs (a full bag of flour/sugar) 10 lbs (Try holding and walking around the house with a 10 lb dumbbell for 30 minutes and you'll be very happy to put it down when you're done!).
Here's how I used this tool yesterday: I went grocery shopping, and went down the pet food aisle, even though I don't have a pet. I picked up a 50 lb bag of dog food and told myself "You don't have to carry this around with you anymore!" and it felt pretty amazing. I was absolutely floored at how heavy and oppressive 50 lbs felt to my body AND mind, and even more proud that I literally didn't have to carry that around with me anymore. I almost started crying in the grocery store because I realized I had so much more joy, hope and positive energy in my life since the last time I had to carry that extra 50 lbs around with me. (Of course I don't recommend anyone picking up 50 lb weights if you're injured or unable to do so safely.)
I guess my Take Home Message from this is:
In these days of reality TV shows glorifying people going to extreme measures to lose 25 lbs in one week or 200 lbs in a year, your one pound weight loss might not feel like such a tremendous victory.
Celebrate and acknowledge ALL weight loss victories along the way, no matter how big or how small. You might just surprise yourself with what you've actually accomplished, even when you've weighed yourself and have "only lost a pound".
Kick ass and take names this week, Folks! I know I will!
Ciao, for now...
Diet Calendar Entries for 01 July 2014:
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1234 kcal
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Fat: 45.89g | Prot: 79.49g | Carb: 162.24g.
Lunch: Snowpeas (Pea Pod), Nutiva Organic Hemp Protein Hi-Fiber, Driscoll's Strawberries, Swiss Chard. Dinner: Lightlife Foods Organic Tempeh - Original, Private Selection Organic Garbanzo Beans, Lightlife Foods Organic Tempeh - Original, Whole Foods Market Nutritional Yeast, Minced Garlic, Red Onions, Zucchini, Mustard Greens, Kale, Avocados, Basil, Young Green Onions, Carrots, Fresh Lemon Juice. Snacks/Other: Blue Diamond Whole Natural Almonds. more...
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2614 kcal
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Activities & Exercise:
Bicycling (moderate) - 13/mph - 46 minutes, Stretching (yoga) - 30 minutes, Walking (exercise) - 3.5/mph - 45 minutes, Standing - 3 hours, Calisthenics (light, e.g. home exercise) - 30 minutes, Sleeping - 9 hours, Resting - 9 hours and 29 minutes. more...
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