Isla de Angela ~ gaining inner peace, losing extra weight

Weight Loss Gems

I collect weight loss sayings, phrases, & quotes that I’ve found inspirational on my journey (my very long on & off  journey!).  Maybe you’ll find a gem or two that moves you?  I find different ones speak to me at different times…



Work out because you love your body, not because you hate it.


Why do we choose to “treat” ourselves by eating something unhealthy as a reward for reaching a weight loss goal?  Food addiction is as real as drug and alcohol addictions are. They actually hit the same pleasure centers in the brain!  If you were a drug addict or an alcoholic you wouldn’t reward yourself with a hit or drink if you had successfully abstained for a while… so why pretend doing it with food won’t cause a relapse just as powerful?


Losing weight is hard.  Being fat is hard.  Choose your hard.


No one can do it for you…choose to use your own wings.


If you eat based on emotional hunger, your body will never feel satisfied by food.  This is why many people feel as though they’re never full – they never get the signal to stop eating because they were never hungry for food in the first place.


Ask yourself – “Am I really hungry or do I just want to change the way I feel?”


Visualize, visualize, visualize – your imagination is far more powerful than your will.


Emotional hunger is sudden and urgent.  Physical hunger is gradual and patient.  Emotional hunger cannot be satisfied by food; physical hunger can.


Controlling emotional eating:  Instead of going outside yourself and asking the “diet experts” what you should eat – first go inside yourself and ask “What’s eating me?”


The moment you’re ready to quit is usually the moment right before a miracle happens – don’t give up!


Just knowing the facts doesn’t mean you have all the tools to lose weight on your own.


A craving is distinguishable from true hunger because it is experienced in the mouth – not the stomach as true hunger is.


It’s important to make sure that you don’t have an all-or-nothing mentality about sweets and desserts. Often dieters may say to themselves, “Since I have trouble controlling myself around desserts/sweets, I’m just not going to have any.” This is problematic because if dieters really like sweets, then guaranteed at some point they’ll find themselves eating them (as happens with you), and when they do they may tell themselves, “I don’t know when I’ll allow myself to eat sweets again, so I better eat as much as I can right now while I have the chance.” On the flip side, if dieters know that they can have a dessert every single day (if they plan for it), then they don’t feel the same sense of urgency to “load up” because they no longer believe that this might be their last opportunity to eat them.


Snacks should act as tools to prevent you from getting too hungry, and to bridge energy gaps between meals.


Why are you going to choose failure when success is an option?


Drive by – not Drive Thru


You’ve worked too hard to take orders from a cookie


There is NOT ONE single food that you can eat while you’re off track that you can’t also eat when you’re on track. When you’re working on healthy eating, it’s true that you probably can’t eat as much of it as you want, but certainly any food can be worked into your diet in reasonable portions.


It’s critical to always stick to your eating plan, whether you’ve planned to have a reasonable treat or a strict by-the-book-day . The more you do so, the easier and easier it will be to continue doing so and the less effort and energy it will take because you’ll just know, “I always stick to my plan, no matter what.”


It’s helpful to have a guideline like, “No treats until after dinner.” That way, you’ll be more easily able to turn down sweets all day, knowing you get to have some later. If you want dessert during the day, remind yourself, “I don’t need to eat this now, I know I get to have a treat after dinner. I can wait.”


No Seat, No Eat. 


Every time you go out to eat it is not a celebration so don’t treat it as though it is.


A setback is only a setup for a comeback.


Your mind can be your worst enemy or your best friend.


Just because something may not hurt doesn’t mean that it will help.


You can eat a slice of pumpkin pie in 5 bites or in 25 bites.  Either way it’s the same amount of food, but if you eat it in 25 bites, you get to enjoy it 20 more times.


On days when controlling your eating might be more difficult (like holidays), it’s extra important to have a plan. Think about it: have you ever made a plan and regretting doing so? Having a plan takes away the burden (and struggle) of having to continually make spontaneous eating decisions, enables you to feel good about what you’re eating, and allows you to have a great day that isn’t tarnished by feeling bad about your eating.


Cravings go away either when you decide to give in OR when you decide to definitely NOT give in.


It’s important to remember that often the uncomfortable part of a craving is really the anxiety of wondering whether or not you’re going to give in. Once you firmly decide to not give and instead do something to distract yourself, the craving starts to go away.


The reason dieters struggle is because they give themselves a CHOICE. We don’t struggle to take showers, get up with our kids, or put on our seatbelts because we don’t give ourselves a choice about it.


Once dieters accept that these are the things they just have to do, dieting gets EASIER.


The number on the scale is just one point of information and shouldn’t impact how you eat on any given day.


You don’t always have control over what is being served, but you always can control how much you actually eat.


Do something today that will make the future you happy.


If you have highly tempting food in your house, it’s helpful to have a plan for exactly when you’re going to eat it. That way, it’ll be easier to resist at any one moment because you’ll be able to say to yourself, “I’m not having it right now, but that’s okay because I know I’ll get to enjoy it tomorrow.”


It’s important to view weekends as a break from work, NOT a break from healthy eating.


It is so much easier to stay on track then have to get back on track.


If you were driving on the highway and missed your exit, you wouldn’t think, “Well, I’ve blown it now,” and continue driving four more hours in the wrong direction. No! You’d get off at the very next exit and turn around. The same is true for dieting – the moment you make a mistake, turn yourself around and get right back on track.


Dieting and healthy eating can be hard, but being overweight can be even harder.


Often much of the food dieters eat standing up doesn’t add to their sense of satisfaction – both physically and psychologically. Making the effort to eat everything sitting down may enable you to cut out hundreds of calories from your diet without even really noticing the difference.


I don’t need to be in a “last meal” mindset because there is NOTHING I can’t ever eat again.  I can eat everything in moderation as long as I PLAN to eat it first and not in the spur of the moment.


“I’m going to eat what I want right now because I don’t want to think about dieting.”  But the truth is that I’ll either think about it now, stay on track, and feel great, or I get off track, think about it later, and feel bad.  Either way I’ll still be thinking about it.


“It’s okay to eat this because I’ve been good all day and turned down many temptations” but the truth is that your body has no idea how many things you DIDN’T eat, it only knows what you did eat.


Your body processes every bite of food you eat in the same way whether or not it’s your birthday, it’s a holiday, you’re tired, you’re stressed, you’re celebrating, everyone around you is eating it, it’s free, no one is watching, you’re on vacation, you’re at a party, you’re bored, etc. etc. etc.


If you were walking down a flight of stairs and stumbled down a few, would you then say “Well, I’ve blown it” and throw yourself down the rest? No! You would get back up and resume walking. If you stumbled this weekend, immediately pick yourself back up and start eating healthy again.


I’m not Humpty Dumpty – I CAN put myself back together again!

I AM putting myself back together again.


The binge – “Compulsion and awareness cannot coexist at the same time.”  Once you are aware that you are in the moment of compulsive behavior the “spell is broken”.  Now it’s a choice, not an uncontrollable force.


It’s not okay to take it easy on the weekends and every special event BECAUSE – There are about 140 weekend days of a year, not to mention the numerous holidays, anniversaries, birthdays, showers, weddings, parties, restaurant meals, fairs, conferences, meetings, special occasions, and vacation days.


Don’t veer from your plan unless you’ve “planned” to ahead of time (don’t decide to eat cake just because there’s one in the break room) and if you’re going to eat something high-calorie, fat, sweet, etc… make sure it’s a 10 out of 10 (something you truly love) don’t waste your recent efforts on a 5 or 6…


Stop eating at 7 or 8 each night and embrace that achy/rumbling belly when you’re trying to fall asleep – that’s what it feels like when your body is living off its fat reserves.  (yeah, probably not true but I like the image!)


I don’t want to diet at this upcoming special occasion… the truth is – “I’m going to be deprived, no matter what.  Either I’m going to be deprived of eating whatever I want at this special occasion OR I’m going to be deprived of being thinner, being healthier, feeling better about myself, being less self-conscious, being proud of myself, having more energy, and feeling good when the event is over.”


If you think, “This won’t help,” remind yourself, “I don’t have a crystal ball so I don’t know yet whether or not it will help, but I do know that NOT doing this has never helped me reach my weight loss goals. It’s worth a try.” It’s not always easy to exert dieting willpower, so it’s often worth it to limit the number of times you need to do so. Whether this means keeping certain foods out of your house, only bringing in individual-sized portions, or putting away leftovers immediately after you serve, the more you cut down the need to use willpower the less you will have to rely on it.


You don’t have to give in to a craving to make it go away. Cravings go away when you either decide definitely to give in to it, or when you decide definitely NOT to give in to it.


When you lack motivation, pull out your Advantages List (advantages to losing weight) and really think about how important each item is to you. Really imagine how your life will improve when you achieve them. How will it FEEL to buy smaller clothes?  How will it FEEL to see family and friends and have them ‘eww and ahh’ over your weight loss?  Remember why it’s worth it to push through the MOMENTARY lack of motivation and not let it stand in the way of reaching your goals.


Don’t give up what you really want for what you want right now.


Now that Halloween (or any special event) is over, consider throwing away or donating leftover candy and treats. If you think, “But that would be a waste of money,” remind yourself, “The money is already gone. Eating all of these treats and gaining weight will not bring it back.”


EVERY SINGLE dieting mistake can be turned into a valuable learning opportunity if you take the time to figure out why it happened and what specifically you can do in the future to change the outcome of a similar situation.


Having a rule for yourself like, “No dessert until after dinner can help you limit your intake because it makes it makes it easier to turn down treats offered during the day, knowing you can have one later.


If you’re going to a party or event this weekend and think, “There’ll be so much good food there I won’t be able to resist remind yourself, “If I was a vegetarian and all the food had meat in it, I definitely WOULD resist, no question. I may not want to resist, but I know I can.”


Dieting is generally easy in the beginning because motivation is high but some point (whether it’s in three weeks or three months) it gets harder. This is completely NORMAL and it happens to everyone, and as long as dieters keep at it, dieting will get easier again.


JUST DO IT.  Even if you suck.


Be the girl you were too lazy to be yesterday.


The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.


It’s easier to wake up each morning and workout than it is to look in the mirror each day and not like what you see.


You aren’t going to get the butt you want by sitting on the one you have.


You can’t out-exercise a bad diet.


Losing weight will make you look good in clothes.  Exercising will make you look good naked.
Suck it up and one day you won’t have to suck it in.


Stop saying you can’t.  You can.  You just choose not to.


If something is important you will find a way, if it’s not, you will find an excuse.


The difference between who you are and who you want to be is what you do.


Your stomach shouldn’t be a waste basket.


Do not reward yourself with food.  You are not a dog.


You can feel sore tomorrow or you can be sorry.  You choose.


What you eat in private you wear in public.


The reason people give up so fast is because they tend to look at how far they still have to go instead of how far they’ve come.


What fits your schedule better, working out one hour a day or being fat 24 hours a day?


No matter how slow you go you are still lapping everyone on the couch.


Discipline is remembering what you want.


Our greatest glory is not in never falling, but in rising every time we fall.


Obstacles are what we see when we take our eyes off the goal.


The odds of hitting a target go up dramatically when you aim at it.


There is no one giant step that does it. It’s a lot of little steps.


The difference between try and triumph is just a little umph.


The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.


If you change the way you look at things, the things you look at change.


Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.


If you find a path with no obstacles, it probably doesn’t lead anywhere.


Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.


Decide what you want and decide what you are willing to exchange for it.


You will never leave where you are, until you decide where you’d rather be.


A diet is the penalty we pay for exceeding the feed limit.


Fall seven times, stand up eight.


Even if you fall on your face, you’re still moving forward.


You don’t drown by falling in the water. You drown by staying there.


You must have long-range goals to keep you from being frustrated by short-range failures.


The only place where success comes before work is in the dictionary.


The only thing that ever sat its way to success was a hen.


You may have to fight a battle more than once to win it.


Just say McNO.


I may not be there yet but I’m closer than I was yesterday.


If no one thinks you can then you have to.


Your legs are not giving out.  Your head is giving up.


Junk food you have been craving for an hour or the body you have wanted for years?  It’s your choice.


Suffer the pain of discipline or suffer the pain of regret.


You’ve come too far to take orders from a cookie.


There is no elevator to success.  You have to take the stairs.


The only bad workout is the one that didn’t happen.


Good Better Best.  Never Let it Rest Until Your Good is Better and Your Better is Best.


When I exercise I wear all black..  It’s like a funeral for my fat.


Strength doesn’t come from what you can do but from overcoming the thing you once thought you couldn’t do.


When you feel like quitting think about why you started.


This isn’t sweat.  It’s liquid awesome.


Do the best you can until you know better.  Then do better.


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________* * ANGIE * *________

They say that muscle is heavier "by volume" than fat is, which means 5 lbs. of muscle takes up less space than 5 lbs. of fat within a body. I'm a believer. This totally explains how your clothes begin to fit better even though the numbers on the scale aren' t moving very fast.

This is GROSS. I know. But I'd rather see the fat HERE than on my body...

Each time we “resist” an urge to fall off plan or not exercise we strengthen our “resistance muscle” and each time we “give in” to temptation we strengthen our “give in muscle” making it easier to either "resist" or "give in" next time.

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