Boost Your Body Confidence
You can do amazing things – here’s how to feel great about yourself, every step of your journey.
WeightWatchers Weekly February 26- March 4
How you feel and think about your body is shaped by many sources, from life events and societal standards to your own self talk. If you have negative thoughts about your appearance and how others perceive you, it’s time to reframe your thinking and start feeling positive about what your body is capable of. WE know you’re amazing – do you?
Why change how you think? A negative body image can get in the way of your weight loss efforts crushing your confidence and sabotaging you before you even begin. Improving your body image will help you shut down the trash talk and appreciate the healthy changes you’re making. This can make you more apt to feel motivated to keep up with your good work. Simply put, a positive body image can boost weight – loss success – and may help you keep those lost pounds from coming back.
What to do: Give yourself a body boost. Reshape how you think about your body by taking a long, thoughtful look at it. (OK, not that long – only 10 minutes or so.) You’ll need a full length mirror, notepad, and pen.
- LIST WHAT YOU LOVE. Close your eyes and think about all the different areas of your body – from your ankles to elbows, hair to hips. What two areas are you most satisfied with or proud of? Open your eyes and write them down.
- LIST WHAT YOU DON’T. Close your eyes. Identify 4 or 5 areas you are least satisfied with. Open your eyes and write them down.
- RANK THEM. Assign a numb from 0-10 to each body part you’ve written, with 0 meaning “most content” and 10 “most content”. Reorder your list, from most satisfied to least.
- EXAMINE YOUR BODY. Stand in front of the mirror, close your eyes, and breathe deeply until you feel calm and relaxed. Visualize the body area you’re happiest with for about 15 seconds, then focus on relaxed breathing.
- THINK ABOUT IT. Open your eyes. Look at this body part again and consider what it does for you. For example, you might look at your nose and think; it helps me smell the air after it rains, and it holds up my sunglasses on a sunny day. Take a moment to appreciate what it does for you.
- NEUTRALIZE NEGATIVE THOUGHTS If it’s difficult to be thankful for an area, take the sting out go your immediate unhelpful thought when you look at that body area. For example, if your reaction is My stomach is disgusting, try shifting your thinking to a neutral observation: My stomach is round. Then close your eyes and breath slowly until you are relaxed.
- GO DOWNN YOU LIST. repeat steps 4 – 6 for each body area, treating it with respect and care. If it’s easier, spread this activity over a few days or a week. Take time to give your body positive attention deserves.
EVERY TIME A NEGATIVE BODY THOUGHT COMES INTO YOUR HEAD, GIVE IT A REALITY CHECK. CHECK YOUR THINKING STYLE: ARE YOU OVERGENERALIZING, USING BLACK-AND-WHITE THINKING, OR PUTTING A NEGATIVE LENS ON A SITUATION? Some examples below.
Unhelpful: “My arms will never look as good in a tank top as hers do.”
Helpful: ” Her arms look good in that take tank top – but that doesn’t mean mine won’t some day, too.”
Unhelpful: “Finally, my jeans fit me! Now if only I could do something about the bags under my eyes.”
Helpful: “Why let a small aspect of my appearance bug me? I’m thrilled with how these jeans fit.”
Your turn! What unhelpful thought about your body have you had? Give it a reality check. Now what is your helpful thought? If you’re willing to share comment.
“My comfort food is made from scratch steel cut oatmeal. It’s delicious, easy to make, and just what I need on a cold morning.” – Clinton from League, TX.
Celebrate National Cereal Day, March 7th!
Top 3/4 cup cooked oatmeal with sliced bananas, sprinkle on cinnamon, and drizzle with a teaspoon of honey. 5 SmartPoints value.
JUST FOR FUN: “Want to know more about yourself?” Go to personality testing, info to take the Big Five Personality Test, which assesses – among other traits – how conscientious, open, and agreeable you are.
JUST REMEMBER THIS….Losing weight can improve your memory, suggests the results of a Swedish study of older women. After weight loss, the region of the brain that help identify and match faces show more activity – and regions that are linked to recall episodic memories showed less, which scientists think indicates more efficient retrieval.
Meal-Planning Move Member Tip: “I batch-cook steel-cut oats in my rice cooker. I divide it into half-cup portions, then freeze it for a yummy, reheat able breakfast.” – Sue from Mesa, WA.
HANGRY – adjective – bad-tempered or irritable as result of hunger. Sample sentence: Planning meals helps me avoid getting hangry.
THOUGHTS FROM A LEADER
- “I’m a busy mom of four, but I love my FitBit: I get 8,000 to 13,000 steps a day and as many flights of stairs I can.” – Bosalia.
- “I plan meals so I know that if an unexpected ‘food magnet” draws me to something else, I’ll make the right choice.” – Steve.
OUTSMART YOUR TIME BANDITS
Find more minutes for yourself!
If you’ve ever gotten to 7 p.m. wondering where the day went, join the club. It’s hard enough tackling your to-dos, veer mind good stuff like prepping healthy meals, exercise, seeing friends …. To find more time for what you want to do, cut back on things that are unproductive, not enjoyable, or both!
- IDENTIFY your time bandits. Becoming mindful can help, especially if you target activities that sap your energy and your good mood as well as your precious time. Common culprits:
- FLIPPING CHANNELS
- SURFING THE INTERNET WHEN YOU’RE BORED
- LOOKING AT EMAILS FREQUENTLY
- SCROLLING THROUGH SOCIAL MEDIA SITES
- PLAYING GAMES ON YOUR PHONE OR TABLET
- CHECKING THE NEWS OFTEN – especially “bad news” stories that increase anxiety
- ELIMINATE that main time bandit. Again, mindfulness can help (“Hmm, I’m reading ’10 celebrities who haven’t aged well,’ I’d rather do something else.”) Other ideas:
- Set a timer for screen time
- DVR your favorite tv show(s) and what only that show
- Control internet wandering with apps like anti-social (anti-social.cc) or rescue time (rescue time.com)
- Check email at specific times during the day
- Set a “mindless-time” budget for the week for those celebrity sites
- listen to podcasts or books on tape while you commute
- do grocery shopping online
- REPLACE it with something that helps you succeed or brings you real pleasure. For inspiration think of your dream day. What would you do if you had no chores or obligations? Family fun, a baseball game, a hike?
What are your main time bandits? What is your time bandit strategy? What is your dream day activity?
HELLO MY NAME IS AWESOME! (YES, YOU!)
Even on days that don’t go as planned, you have something to be proud of! Think positive: It can help you stay the course.
The power of positive thinking isn’t a myth. In fact, people who believe they will succeed at weight loss are more likely to do it. It’s especially helpful on not-so-good days. (Yes, even then you’re likely to find a bright spot.) Focusing on the steps and actions that keep you moving forward can help you deal with setbacks, stick to your Plan, and maintain weight loss. Take a moment or two to walk through your day yesterday, opposite, and see how you were awesome!
Daily Report (fill in the blank)
Yesterday was a _____________(GOOD/NOT-SO-GREAT) day for me. Some events were typical for a ____________(DAY OF THE WEEK): I did ______________(ACTION), ______________(ACTION), and______________(ACTION). As for my Plan, I found it ______________(Adjective), to stick to my points plus budget; i ate mostly __________________(FOOD CATEGORIES), and I am pretty ______________(EMOTIONAL ADJECTIVE), about my choices. Thinking back over my food choices, I am glad that I do ______________ (ACTION). It’s something I might not have done before I joined Weight Watchers. I plan to build on this positive step by doing ______________ (ACTION) in the future. When it came to activity, yesterday I ______________(VERB), which felt _______ __________(EMOTIONAL ADJECTIVE). One thing I’m proud of is ______________(noun/verb); it helps me realize ___________ _________(helpful thought). If I compare yesterday to a day before Weight Watchers, I can see ______________(sign of change). Every small step I take – even on the bad days – brings me closer to my goal. And that’s awesome!
Try doing this exercise (just a quick mental scan) each day. To keep in mind your everyday awesomeness, create a short personal phrase or affirmation.
Be Your Best Self.
Embrace your possibilities and live your dreams! Discover – and unleash – your inner AWESOME!
“If you can imagine it, you can create it; if you can dream it, you can become it.” – William Arthur Ward
Consider all the things that make up you: your characteristics, habits, beliefs, strengths, responsibilities, relationships, and so on. If those things were separate pieces of luggages, what would you take with you to the future? What would you leave behind?
We can all imagine idealized versions of ourselves. There’s power in that self creation; it’s the first step to actually owning that identity. When you change how you see yourself, you change your world. Being your best self opens you up to so many possibilities: healthy living, loving relationships, and fulfilling work.When those parts of your life are thriving, positive choices become second nature. As the saying goes, “Happy people make healthier decisions!” Meet your best self, opposite.
Best Self Portrait
THINK ABOUT YOUR “DREAM” SELF. HOW WOULD YOU DESCRIBE IT?
My best self is ________________ (positive adjective) and __________ (positive adjective). My best self likes to __________ (healthy action) and ____________ (healthy action). When faced with a challenge, my best self thinks ______________ (encouraging thought) and _________________ (effective action). On a typical day, my best self chooses to eat __________ (healthy food) and __________ (healthy food). In a typical week, my best self gets in a few workouts, including ____________ (exercise/activity) and _____________ (exercise/activity). My best self takes time out for relaxing, restoring breaks such as ___________ (enjoyable action). Over all, my best self feels _________ (positive emotion) about life. If a new weight watchers member asked for my definition of success, my best self would say “____________”(positive motto).
Picture This: Mindfully Eating.
It helps you stay in control, enjoy food more – and lose weight.
The benefits? You’ll eat less – and enjoy it more.
Do you remember what you ate for dinner last night? (Bonus points if you tracked it!) How did it taste? Distracted eating is more common than ever, thanks in part to our ever – present electronic pals: the smartphones, computer, tv. But they’re not the only attention grabbers. Think of all the times you’ve eaten when . . .
- Reading a book
- At a sports event
- Working at your desk
- In a meeting
- On the phone (and yes, the other party can hear you chomping)
- Talking with a coworker
- Standing in the kitchen
- Doing _________________(Fill in your own)
That’s a lot of distraction! When you’re doing something while eating, chances are good that …
- You don’t taste your food
- You don’t pay attention to PointPlus values
- You lose sight of portion
- You eat something that you might not have intended to
- You eat past the point of satisfaction
- You ________________ (Fill in your own)
But there’s a fix that’s simple, pleasure, and effective: being mindful – neither worrying about the future nor rehashing the past. You just are, in the moment, here and now. And that can help you eat wisely and well.
Mindful Eating Means You …
- Eat more slowly, because the food (not the TV, the road, the chatter) is the focus.
- May take in fewer PointPlus values.
- Are more likely to enjoy your meal fully.
- Can leave the table (you are sitting at a table, right?) feeling satisfied.
- Feel more physically comfortable after the meal.
Along with your own ideas, and ones you hear in your meeting, here are a few more small actions that can help train your attention on your food:
- Don’t just turn off your cell phone; put it out of reach and out of sight.
- Leave the serving dishes on the counter on in the kitchen, so you must be consciously choose to go back for more.
- Take small bites and chew well.
- Always sit when you eat.
Paying Attention Pays Off
Tune into mindfulness regularly – not just during meal times- and you boost your mental and physical well being, according to research. Being mindful regularly …
- Can help diminish anxiety, depression and stress.
- Can help strengthen memory and attention.
- May increase productivity and innovation (Google sometimes begins company meetings with a one minute mindfulness exercise!)
- May even help you live longer, in a way, because you are simply more present for more moments in each day.