What you think and say about your ability to live a healthier and more active life sometimes has very little to do with your actual capabilities. The stories we tell ourselves, in addition to the false perceptions others can have about us that we gradually internalize, can become mental roadblocks to achieving our wellness goals. In other words, if you are constantly doubting yourself, it is only a matter of time before you consistently stop trying.
So here are three thought patterns to work on nixing this year:
- “I need more money to really change my health.” If you already belong to TOPS, there are a plethora of resources you already have access to that are included in your membership. Every issue of TOPS News is filled with success stories, workouts and recipes. (For those who may have recently joined and would like to peruse recent issues of the magazine, check out the digital archive.) In addition, the member portal contains more nutritious meals, snack ideas and blog posts filled with lifestyle tips to help you stay active.
- “I don’t have time to exercise most days.” Well, guess what? According to recent research, you only need approximately 22 minutes of exercise a day to lower your risk of developing more than 250 different health conditions. Because 150 minutes of moderate exercise a week is the amount that can positively impact health outcomes for most adults, that same study shared by the NIH last year reveals it is the cumulative exercise time that matters — not how long individual workouts are. Thus, doing five 30-minute (or three 50-minute) workouts each week is great! But it can be just as beneficial to squeeze in “mini-breaks” for active movement every day too.
- “I have never been able to keep the weight off.” NOW is the perfect time to banish that running dialogue from your head. You have already won so many silent battles throughout your life. Plus, the core mission of this community is not weight loss, it is wellness. This encompasses mental and emotional health just as much as any physiological benchmark. A scale will never be able to fully measure how much you have healed or have transitioned from merely surviving to now thriving in your life.
Are there other negative beliefs you have worked hard to overcome? Share in the comments thread below. May this New Year be filled with health and happiness for us all!
—Rachel
you might enjoy reading Ignorance and Bliss: On Wanting Not to Know
Book by Mark Lilla
as a RN, therapist and Diabetes educator, I struggle to understand why people reject my health and nutrition. This gave me some insight about people’s belief systems and the role it plays in change.
THANK YOU for the sharing that book recommendation, Renee.
And for the work you do in supporting others to take “health-forward” action in their lives.
I have diabetes. I need to lose weight to get my A1C under 6 so I can cut back my meds. I have about 60 lbs to lose. it seems impossible. Is calorie counting the best plan? I like your exercise advice.
I wouldn’t recommend solely focusing on calories, Sharon. It is important to also pay attention to sugar consumption (often factored into carb intake), in addition to (possibly) daily sodium and fat intake too. I strongly encourage you to ask your healthcare provider for additional resources and guidance in regard to a personalized nutrition plan for you to follow. Also, inquire if there is a registered dietitian or licensed nutritionist you could have a referral to meet or speak with.
I also have diabetes. I started TOPS with 40 lbs. to lose. I finally realized that any one of the others diets didn’t work for me because they didn’t focus on what my problem really was. Yes I was eating too much and too much of the ‘wrong’ foods. BUT what I really needed was to understand my illness, why I ate too much, the triggers that caused me to overeat, and why I would eat too much of the yummy dessert type foods. What I learned in TOPS is that I can’t stop the triggers coming at me. Why, because that’s life. What I could do is identify those triggers and change how I respond to them. Sounds simple. It is not. It is not a quick, easy, solution. It is one the works for life. TOPS supported me while I was and still am, going through this self discovery. TOPS can do this because it is a leader in the reasons and solutions to weight loss. They respect non scale victories. These non scale victories helped me to have victories on the scale and in how I approach life and food. It is a recipe for a healthy relationship with food for life. Let’s face it A chocolate chip cookie would give me instant gratification that was hard to replace. I finally did find replacements. Mostly I use them sometimes not. I have learned to be respectful of myself as I would toward others in this journey. I am losing weight and I am healthier than I was when I joined. And yes, I have been able to reduce the amounts of my medicines. I still am on this journey and TOPS is there for me.
Melanee,
Thank you for sharing such a personal insight into your wellness journey. I think your candor about the importance of identifying “non-scale victories” is a good reminder for other members. Also very glad to hear about how much support and knowledge you have gained by being a part of the TOPS community.
Good advice!
Very good advice!
Appreciate this positive feedback, Janis!
Thanks for these tips, Rachel. The past three months of 2024 I did the Leslie Sansone walking videos or walked outside or inside on the treadmill for 10,000 steps most days of the week. It works! I was able to records 19 losses in a row at Chapter weigh-in and also lower my KOPS weight goal. Most losses were just fractions of a pound! Slow and steady wins the race.
Well done, Bev!
I’m sure your success has been quite encouraging to other chapter members. And this part you shared = “Most losses were just fractions of a pound! Slow and steady wins the race…” is definitely a GREAT approach to pursuing wellness goals.