We came across the following comment yesterday, and wanted to provide this person (and others at the same point) some ideas to help keep them going:
"Still so close to giving up. Making some changes but no weight loss. Anything that helps keep me going is appreciated."
With this particular person there could be many different and personal reasons they are not making the progress they want to be. However, over the years we have seen many people make some really amazing changes. And often, people cite many of the same things over and over again. We have listed 7 here, and there are many more.
Look over this list, and see how you are doing in each of the areas. We also have an exercise you can do at the end.
1. Have you increased your green vegetables to a pound a day and made soup a core part of your meal planning? Many successful PEERtrainer members cite this in the list of things that helped them personally. In fact, if you look at the Cheat System, you'll see that you can earn a "Cheat" if you consume over 8 ounces of greens in a day. Many people following the Cheat System are doing exactly this and more. And it is working really well for them.
If you need some ideas for getting more greens into your diet, we have published many at the PEERtrainer Recipe Blog.
2. Do you a firm grasp on portion control? Many people when they start to eat a better diet think they can eat pretty much anything they want. With low calorie vegetables, this is true. But other "healthy" foods can really pack on weight with hidden calories or fat. As you build your aerobic base, you will increase your ability to burn off a lot of these calories, but when you are just getting going, you are going to find that you really want to watch your calories and portions. This page shows you some portions of common foods. Daily journaling is a great way to keep track of your portions. You don't need to go nuts in tracking very morsel, but if you write down what are are doing each day, and develop this habit, you'll find that you start to think "I am going to have to log this" before you eat. Just another thing that works. And at PEERtrainer we have developed a very easy format for logging as little or as much as you want.
In fact, we just created a new team called "Successful PEERtrainer Habits" for those of you who want to log and who also really want to interact and support others. (Please only join this group if you are looking to really "dig in" and give and get support on a daily basis.
3. This one might be a little controversial, because there is research that points in different directions. But do you weigh in once a week or once a day? We have observed a weird phenomenon, in that some people say that the scale becomes their friend when they weight themselves more often. For some people with serious food issues, you might want to be careful. But we have observed that staying very aware of your reality can be very helpful. It might be scary at first, but it will become a game as you start to make progress.
4. Are you great all day and then start going off track at night? For those of you who have been around PEERtrainer for many years, you know we talk about this a lot. It is a real phenomenon, and makes a huge difference between success and failure. We even address this a little with the incentive structure of the Cheat System. If you eat 8 ounces or more of greens during the day you earn half a cheat. But if you eat them after 5pm you earn a full cheat. The reason we do this is because we want to encourage people to fill themselves up with healthy food at the exact time that many people commonly go off track.
5. How are you doing in the excuse department. Do you always seem to come up with an excuse to make a choice that will not help you to your goal? Or have you stopped the excuses? Could it be that you have decided this is really not a priority? There are people out there who have their hands full, and who say "I know I have a problem, and I am just not ready to deal with it. Be really honest with yourself, and think about this a bit. Highly successful PEERtrainer members really understand the power of the word "decide." In fact, we focus on this exact concept early on in the Point of No Return Program.
6. Can you honestly say that you are in control of your decisions and are not influenced by others? Peer pressure is a huge deal for most people. In fact, creating positive peer pressure is at the root of PEERtrainer. Our big idea has been over the years to create a place where you get positive peer pressure that helps to balance out some of the less positive areas of your life. Highly successful PEERtrainer members learn to become very strong in this department. In fact, this can often be a "heroic" effort, and require a bit of a journey to get to this place. If you aren't here yet, don't worry, but do keep this in mind.
7. How much sugar are you eating or drinking? Sugar is a beast, and highly successful PEERtrainer members gain the upper hand in their relationship with sugar over time. There is a lot of hidden sugar especially in foods that we think are "good for a diet." Your breakfast is an excellent place to look for hidden sugar that you can easily eliminate.
Another thing that has proven to be helpful in the battle with sugar is hypnosis. Successful PEERtrainer members very often mention a product we have recommended for YEARS now called "Enjoying Weight Loss." It is one of those things that is helpful, works. We continually get great feedback from those who use it. As we have developed our own programs over the years, we still find a very strong role for Enjoying Weight Loss in the mix.
This is not a complete list of course, but we hope you find some ideas here that will help you. They have certainly helped others!
For those of you who are "socially active" please share your responses to this article on this thread in our new community:
What things here have you tried that have worked? What have you not tried?
Write a short paragraph and answer these questions. And please share them with others.
PS, you'll have to sign up to join this free community, but we do this so we can easily monitor people who are "less than helpful."