Congratulations WEEK 20

Weight Loss Predicted Versus Actual Result

No Hunger Weight Loss by Mission Thin Possible.

Every member of MTP who has been attending our program regularly has now achieved their slow steady weight loss or at minimum turned previous weight gain into a steady loss trend.

We can now reset your target curves to better provide you a clear picture for your continuation phase.

It is not time to let up now.

What do you think you have done in your lifestyle that had the most effect in producing this result ?

Homework

Take time to reflect on what you have been doing.

Have you committed all you can to changing your lifestyle to live healthier and live longer.

Have you done what you can to interact with and spread the benefits of your new lifestyle.

What can you do to achieve more.

Come back next week and tell us what more you have changed.

Live Longer

Live Longer

The potential for increasing our lives through weight loss can be easily evaluated.

Most of us want to live longer.  If we set our rules to live by and then find a way to keep to them, I believe we all can.
Here is my list;Read more

Daily Weighing

Daily Weighing

The SCALE

Why are so many seeking weight loss terrified of the scale? Easy answer. No one likes bad news . It is almost certain that on some days, our standing on the scale will be showing weight gain and not weight loss. The reaction can be instant depression, a panic attack , feelings of failure , extreme upset, or any and all of these. No wonder weighings can trigger the search for comfort in food if it has been our remedy for all things challenging our comfort zone.

Choice HERE IS NOT an OPTION

In MTP we coach everyone to find their own solution of choice for most things. Daily weighing however is one of the few exceptions where MTP take a strict and rigid position.

DAILY WEIGHING IS AN ABSOLUTE NECESSITY !

We must be aware of how our own bodies are developing with respect to bodyweight. The only real way to do that is daily weighing. Self responsibility is required to be mastered.
Our weighing scale weight fluctuates up and down over the course of a day far more than our “True Weight”.

True Weight = Weighing Scale Weight – Fluids, Food and Food Waste

The amount of fluids , food and and waste matter in our system can vary several pounds over a 24 hour period depending on what we have been consuming, what we have been passing out and what we have been burning to support our body functions and during exercise and activity.

The most reliable time for weighing is normally first thing on a morning after we have relieved ourselves, preferably wearing the same clothes each weigh in. (After a shower with hair dried is the ideal.) This will give the minimum of fluctuation. After a couple of weeks we will see what is really happening. Reviewing weight fluctuations at the same time as looking at our food diary will soon show what if anything is challenging our weight loss. Once we know what that is, it is just a matter of making an adjustment.

Life Change

As we change our habits towards our new “changed lifestyle” we will see how each change has improved or degraded our weight loss. It is seeing the positive effects continuously step by step that provides the most motivation and encouragement. This is in contrast to the opposite view that supports fear of weigh scales by preaching numbers don’t matter. They do! It is true however that life change is all about habit modification, not numbers.

Additional Weighing

Taking some weighings before and after exercise sessions, meals, and other significant events during a day are useful to show us what the immediate effects of these activities are.
Comparing the effect of these activities with the daily loss rate we are trying to achieve, 0.1-1lb a week, will quickly show why daily morning weighing is so useful and important.

TeamWork

Having a weight loss buddy to share and discuss the results we are achieving is highly beneficial to help us overcome any shyness about what our weight is and what our level of achievement is. Accepting we are overweight but at the same time advertising we are doing something about it is all positive.

Experts View

The self-monitoring strategy of daily self-weighing improves weight loss and adoption of weight control behaviors. It allows for better self-regulation of body weight as small changes in body weight can be identified on a daily basis and changes in diet and exercise behaviors initiated as a result.

Homework

If you have not already adopted daily weighing you need to start now.

Reduce food intake until a steady weight loss is achieved.

If you find you are in a plateau and staying steady,reduce food intake by a little more and then hold your food quantity the same for a few days.You should find you will see a steady weight loss.

Review your results after 1 week with your coach.

Lets Party

Party Time
It Is the Party Season?

So here we are here again. It’s the party season. It is a time to enjoy and that means eating more than we normally would. But how can we enjoy it if we are thinking of how much extra weight we are going to gain at every party? We need to keep our minds upbeat and festive and avoid thinking “this is not good”? Fun and a parties keep us young and help us live longer !

BALANCE.
Balance is the key as always. We have started to live our “changed life” .This, we should be finding, has not been that hard. To party with a smaller plate or a plate that is not piled high in one hand and not holding a full wine glass in the other makes it easier. This keeps food under moderate control especially when we are eating standing up.
Standing up instead of sitting to eat at a party works a treat. That is as long as we are not standing next to and in arms reach of the goodies, the favorite place for grazing.

Always hit a party with one thing in mind. We have arrived to have fun. It is the season to be merry. Being merry on occasion is just as important if not more so than keeping calories down when it comes to longevity.
Building some “partying room “ in advance by reduction in our food intake, or adding extra exercise prior is a good stategy. Nothing is worse than being miserable not enjoying ourselves when we are out.

Read more

Goal Setting

Why is goal setting hard?

We celebrate exceptional results people have achieved. This is what receives all the publicity in our world.  The result is that some of us tend to always see success only if we ourselves are doing the same. We tend to aim high with our goals. Later we beat ourselves up for not hitting one if we fail, or we may excuse ourselves by saying that we set an unrealistic goal.

Some of us set goals for ourselves that are so low that achieving them is guaranteed and safe. These require little effort, and usually result in little improvement or change. Neither approach is very smart and neither approach leads to success.

Real success comes when we set “smart goals” for ourselves. These goals can encourage and push us to strive harder for the new healthier lifestyle we are seeking.

“Smart”Goals.

MTP makes goal setting easy for everyone by giving everyone some simple clearly defined goal to meet as a homework each week.Read more