INCHES A-WEIGH
WEIGHT LOSS CENTER FOR WOMEN
WELCOME FROM INCHES-A-WEIGH
Message of the Week
Surviving the Candy Blitz
Don't let the Spooks get ya!!
Linda and the Staff of I.A.W. Naples
- Wait until the day before Halloween to buy candy. You might hit a good sale!
- Buy candy that you don't like.
- Take your kids or grand kids [or someone else's!!] trick-or-treating while someone else hands out the candy at your house.
- Follow the same safety rule that you tell the kids -- Don't eat any until you get home and check it out.
- Take along a nutrition bar to satisfy your cravings and temptations.
- Donate any left-over candy to a local shelter or share with co-workers or neighbors
Don't let the Spooks get ya!!
Linda and the Staff of I.A.W. Naples
Lesson #10
Friends and Enemies
Your emotions are your feelings -- joy, sorrow, hate, love, guilt, fear, etc. The things you feel are very different from the things you know. Sometimes your emotions are your friends -- lifting you up on a cloud of euphoria. Other times they feel like enemies, dragging you into the pit of despair.
When the Going Gets Rough
Take stock of the feeling - Analyze its origin - Validate your feelings - Permit yourself to experience the emotion - Act on your feelings
If you're feeling sad, analyze where that feeling is coming from. Are you seeking comfort in the refrigerator? Stop, look & listen ... but don't eat, act! Allow yourself to experience the pain you feel, and then use Inches-A-Weigh "talking to yourself" skills to begin feeling better.
Eating Responses as Clues to Emotions
Sometimes your response to sadness or joy or fear or any other emotion is inappropriate, even harmful. Keep a food diary for 5 days to analyze your eating patterns and note your emotional state. Notice how often you ate because you were "depressed", "anxious", "nervous", "angry", or even "happy".
Ask yourself why you felt the need to eat because you were feeling these emotions. Do you eat when you are depressed because it makes you feel better? Perhaps it does make you feel "filled" and nurtured for a short span of time, but the self-loathing you feel after the food has passed your lips probably lasts far longer than the brief feeling of satisfaction.
Do you find that you have been eating because you are bored? Eating is hardly an appropriate response to boredom! It destroyed your feelings of self worth and undermines your success. And what happens after you eat? Is the boredom gone? No, it's still there, joined by anger and self-hate at succumbing to temptation. If you're bored, find something worthwhile to fill your time.
Breaking the Mood/Food Connection
The mood/food connection is not an easy one to break. It's been long established, and changing the pattern will take time, effort and determination.
The choice is up to you. You can listen to your inner voice or you c an giver in to your mind when it tries to talk you out of the choice that is right for you -- the constructive voice, the one that helps you build yourself up, not tear yourself down.
And, when you triumph over an old eating pattern, you'll experience feelings of self-satisfaction, joy and power that are well worth the struggle that preceded them.
Your emotions are your feelings -- joy, sorrow, hate, love, guilt, fear, etc. The things you feel are very different from the things you know. Sometimes your emotions are your friends -- lifting you up on a cloud of euphoria. Other times they feel like enemies, dragging you into the pit of despair.
When the Going Gets Rough
Take stock of the feeling - Analyze its origin - Validate your feelings - Permit yourself to experience the emotion - Act on your feelings
If you're feeling sad, analyze where that feeling is coming from. Are you seeking comfort in the refrigerator? Stop, look & listen ... but don't eat, act! Allow yourself to experience the pain you feel, and then use Inches-A-Weigh "talking to yourself" skills to begin feeling better.
Eating Responses as Clues to Emotions
Sometimes your response to sadness or joy or fear or any other emotion is inappropriate, even harmful. Keep a food diary for 5 days to analyze your eating patterns and note your emotional state. Notice how often you ate because you were "depressed", "anxious", "nervous", "angry", or even "happy".
Ask yourself why you felt the need to eat because you were feeling these emotions. Do you eat when you are depressed because it makes you feel better? Perhaps it does make you feel "filled" and nurtured for a short span of time, but the self-loathing you feel after the food has passed your lips probably lasts far longer than the brief feeling of satisfaction.
Do you find that you have been eating because you are bored? Eating is hardly an appropriate response to boredom! It destroyed your feelings of self worth and undermines your success. And what happens after you eat? Is the boredom gone? No, it's still there, joined by anger and self-hate at succumbing to temptation. If you're bored, find something worthwhile to fill your time.
Breaking the Mood/Food Connection
The mood/food connection is not an easy one to break. It's been long established, and changing the pattern will take time, effort and determination.
The choice is up to you. You can listen to your inner voice or you c an giver in to your mind when it tries to talk you out of the choice that is right for you -- the constructive voice, the one that helps you build yourself up, not tear yourself down.
And, when you triumph over an old eating pattern, you'll experience feelings of self-satisfaction, joy and power that are well worth the struggle that preceded them.
Message of the Week
Establish Situational Controls- Establishing situational controls means removing the temptation before it becomes too strong to resist. The best situational control is not having your "temptress" in the house. Once you've discovered your weakness, respect your inability to resist. Don't be a martyr! Be good to yourself! Treat yourself as you would your loved ones. They need you. So be the best YOU possible!
Have a Successful and Peaceful week,
Linda and the Staff of I.A.W. Naples
Have a Successful and Peaceful week,
Linda and the Staff of I.A.W. Naples
Lesson #9
Managing Your Thinking
You will also discover that the affirmations you make affect not only your weight management program but other areas of your life as well. You may well find that having the power to control what you eat will help you find within yourself the power to do many things you've been longing to do.
Start the Process Now!
Say to yourself: "I will follow my affirmations because they make me feel good about myself!"
- Feel good about yourself
- Be positive, patient and realistic.
- Combat negative self talk. Replace it with positive words of encouragement.
- If you believe in yourself, then others will too. It's just that simple.
Self Affirmation
When you make an affirmation, you declare that what you are saying is true. You are making a commitment to yourself. It is important to remember that affirmations require hard work. Just making the affirmation is not enough. You need to follow through on the actions that will make the affirmation a reality.
Affirmations can be very powerful told in attaining permanent weight loss. The affirmations you make to yourself are crucial elements to the success of the Inches-A-Weigh program. Think carefully and devise several affirmations that you believe in.
You might try, "I deserve to e thin!", or you might say, "I have the power to be thin!" Notice that the self-affirmations begin with that very important pronoun -- I. You alone can create self-affirmations. You alone can live up to them.
Say It Over and Over Again
Once you have several affirmations, the next step is repeating them, over and over and over again. Perhaps you think this is boring, or a waste of time. Perhaps you think this is boring, or a waste of time. Perhaps you think that if you repeat the same affirmation over and over it will have no meaning. On the contrary, when you repeat something over a course of time, you will make it your own.
You will also discover that the affirmations you make affect not only your weight management program but other areas of your life as well. You may well find that having the power to control what you eat will help you find within yourself the power to do many things you've been longing to do.
Start the Process Now!
Say to yourself: "I will follow my affirmations because they make me feel good about myself!"
Message of the Week
Listen - To yourself - Not The Food!! Talk yourself out of it. Even if you've given in to the cue and are on the way to burger heaven - pull the car off the road and tell yourself that this is your diet; your in control. Determine whether the seduction of this one hamburger is worth the consequences.
Have a Peaceful and Successful week!
Linda and the Staff of I.A.W. Naples
Have a Peaceful and Successful week!
Linda and the Staff of I.A.W. Naples
Lesson #8
Self Talk
Talking to yourself is a valuable tool - as long as you know which messages to listen to and which ones to ignore! During the program, talking yourself out of self-destructive behavior.
It is important to establish a strong bond between you and your inner voice. Each time you hear that negative voice in your mind begin to chip away at your resolve, you need to start a dialog with your inner self.
You can have all the reasons in the world not to achieve your goal or you can accomplish it. It's that simple. You can say, "I'm not thin because I'm big-boned", or you can just make up your mind to become the thin person you want to be - and do it.
Self Analysis
Once you decide to talk to yourself, listen carefully to what you say. You may be surprised to discover what you say. You may be surprised to discover what your beliefs are. You say also be surprised to find out that you don't always behave in a way that supports your beliefs. Complete the following exercise.
What kind of person am I?
What are my best qualities?
What don't I like about myself?
Am I kind...caring...warm?
Do I do things for others?
Do I do things for myself?
Does financial success equal personal success?
List three attributes of a "good" person.
Did your answers surprise you? A careful analysis of your belief system may well lead you to question your behaviors and how they relate to your beliefs.
Creating a New You
Once you clarify exactly what your beliefs are, you need to modify your behavior. The most important gift you can give yourself is a strong concept of who you are. If there are aspects of your life that you are unhappy with, now is the time to identify them and chart out your course for change!
Talking to yourself is a valuable tool - as long as you know which messages to listen to and which ones to ignore! During the program, talking yourself out of self-destructive behavior.
It is important to establish a strong bond between you and your inner voice. Each time you hear that negative voice in your mind begin to chip away at your resolve, you need to start a dialog with your inner self.
You can have all the reasons in the world not to achieve your goal or you can accomplish it. It's that simple. You can say, "I'm not thin because I'm big-boned", or you can just make up your mind to become the thin person you want to be - and do it.
Self Analysis
Once you decide to talk to yourself, listen carefully to what you say. You may be surprised to discover what you say. You may be surprised to discover what your beliefs are. You say also be surprised to find out that you don't always behave in a way that supports your beliefs. Complete the following exercise.
What kind of person am I?
What are my best qualities?
What don't I like about myself?
Am I kind...caring...warm?
Do I do things for others?
Do I do things for myself?
Does financial success equal personal success?
List three attributes of a "good" person.
Did your answers surprise you? A careful analysis of your belief system may well lead you to question your behaviors and how they relate to your beliefs.
Creating a New You
Once you clarify exactly what your beliefs are, you need to modify your behavior. The most important gift you can give yourself is a strong concept of who you are. If there are aspects of your life that you are unhappy with, now is the time to identify them and chart out your course for change!
Message of the Week
B.L.T.S.-
Bites-
Licks-
Tastes-
and
Sips- Each one of these, on average, amounts to 25 calories. 6 per day, 365 days
EQUALS:
15 pounds per year!!!
The holidays are just around the corner. BEWARE!! Don't sabotage yourself before we even get started! If your not a member, come in NOW and we will give you strategies to fight back and still lose weight and inches. Check out our specials at Inchesaweigh-naples.com. We have programs for every woman. Regardless of your weight or physical limitations.
Welcome First Day of Fall!
Linda and the Staff of I.A.W. Naples
Bites-
Licks-
Tastes-
and
Sips- Each one of these, on average, amounts to 25 calories. 6 per day, 365 days
EQUALS:
15 pounds per year!!!
The holidays are just around the corner. BEWARE!! Don't sabotage yourself before we even get started! If your not a member, come in NOW and we will give you strategies to fight back and still lose weight and inches. Check out our specials at Inchesaweigh-naples.com. We have programs for every woman. Regardless of your weight or physical limitations.
Welcome First Day of Fall!
Linda and the Staff of I.A.W. Naples
Lesson #7
Affirm Your Right to Be Loved
People who have been heavy all their life may meet with negative feelings from family members when trying to lose weight. Remember, change can be frightening. Stay focused, get control over your own life and affirm your right to change.
Losing weight for someone else is dangerous both physically and emotionally, you must want it. If you're pressured into weight reduction, the chances are good that you'll gain the weight right back. If you feel that you need to be thin to be loved, it's time to re-examine the relationship. The changes you make in your life must be only for you. Affirm your right to be loved - fat or thin!!
Working together with Your Family
Get out of the kitchen! When possible, ask other members of the family to take a turn at cooking meals. Nothing is more devastating to a diet than "taste as you go" cooking.
Minimize clean up time. Do the dishes quickly and get on to another activity. Lingering over leftovers will only tempt you to clean the pots by eating what's left in them.
Fill your evenings with people and activities. Do you eat out of boredom? That's easy to cure. Turn on your favorite music and take a hot bath. Ride your exercise bike while watching your favorite sitcom. The end of a productive day deserves some reward, but it doesn't have to be a hot fudge sundae.
Try not to shop for food. But if you must, read the labels and become more aware of the caloric consequences of the choices you make.
When eating out, be demanding. Ask for dressings on the side. Request small portions of lean meats. Ask for a doggie bag. If you can't resist the rolls and butter, have them removed.
Out of the house and away from the fridge! Plan evening walks, bicycle rides, sports-related activities and the like. Changing the focal point of your family time from eating to an activity that will help everyone rethink their habits, and provide you with company as well!
Act positively. Moaning and groaning about having to turn down chocolate cake will not elicit the sought after sympathy nor support from your family. If your family sees that you seem happier, they will be more apt to support you and your new lifestyle.
Listen to your body. Learning to eat when you're hungry is difficult when you were raised to clean your plate. Start by leaving a spoonful of each item untouched at the end of every meal. When food is offered, stop and think. Am I really hungry? Is this item appealing? If the answer to either of these questions is no, then ask yourself why you feel pressured to eat?
Healthy Lifestyles for Future Generations
Remember, all food behaviors are learned. We must work to avoid the traps we have learned growing up which may present obstacles to good eating habits, especially with our children and grandchildren, we must not fall into the traps of our parents which may present them with obstacles to good nutrition and smart eating habits.
People who have been heavy all their life may meet with negative feelings from family members when trying to lose weight. Remember, change can be frightening. Stay focused, get control over your own life and affirm your right to change.
Losing weight for someone else is dangerous both physically and emotionally, you must want it. If you're pressured into weight reduction, the chances are good that you'll gain the weight right back. If you feel that you need to be thin to be loved, it's time to re-examine the relationship. The changes you make in your life must be only for you. Affirm your right to be loved - fat or thin!!
Working together with Your Family
Get out of the kitchen! When possible, ask other members of the family to take a turn at cooking meals. Nothing is more devastating to a diet than "taste as you go" cooking.
Minimize clean up time. Do the dishes quickly and get on to another activity. Lingering over leftovers will only tempt you to clean the pots by eating what's left in them.
Fill your evenings with people and activities. Do you eat out of boredom? That's easy to cure. Turn on your favorite music and take a hot bath. Ride your exercise bike while watching your favorite sitcom. The end of a productive day deserves some reward, but it doesn't have to be a hot fudge sundae.
Try not to shop for food. But if you must, read the labels and become more aware of the caloric consequences of the choices you make.
When eating out, be demanding. Ask for dressings on the side. Request small portions of lean meats. Ask for a doggie bag. If you can't resist the rolls and butter, have them removed.
Out of the house and away from the fridge! Plan evening walks, bicycle rides, sports-related activities and the like. Changing the focal point of your family time from eating to an activity that will help everyone rethink their habits, and provide you with company as well!
Act positively. Moaning and groaning about having to turn down chocolate cake will not elicit the sought after sympathy nor support from your family. If your family sees that you seem happier, they will be more apt to support you and your new lifestyle.
Listen to your body. Learning to eat when you're hungry is difficult when you were raised to clean your plate. Start by leaving a spoonful of each item untouched at the end of every meal. When food is offered, stop and think. Am I really hungry? Is this item appealing? If the answer to either of these questions is no, then ask yourself why you feel pressured to eat?
Healthy Lifestyles for Future Generations
Remember, all food behaviors are learned. We must work to avoid the traps we have learned growing up which may present obstacles to good eating habits, especially with our children and grandchildren, we must not fall into the traps of our parents which may present them with obstacles to good nutrition and smart eating habits.
Clubs
We are thrilled to announce the new numbers as of 9/8/08 to our:
Presidents 10 lb. Club: 26
20 lb. Club: 12
30 lb. Club: 5
40 lb. Club: 2
50 lb. Club: We have the pleasure to announce that we have our first 50lb. loser!
Our biggest loser for the month of August lost 11.4 lbs!! And in inches: 8 inches!! Congradulations! We are so proud of you all for not only your success and committment, but also, your encouragement and inspiration to others. Bravo!! We invite you to blog who you are and how you did it. Let's make your numbers go down, down, down, so these numbers go UP,UP,UP!!
Presidents 10 lb. Club: 26
20 lb. Club: 12
30 lb. Club: 5
40 lb. Club: 2
50 lb. Club: We have the pleasure to announce that we have our first 50lb. loser!
Our biggest loser for the month of August lost 11.4 lbs!! And in inches: 8 inches!! Congradulations! We are so proud of you all for not only your success and committment, but also, your encouragement and inspiration to others. Bravo!! We invite you to blog who you are and how you did it. Let's make your numbers go down, down, down, so these numbers go UP,UP,UP!!