Motivational sayings and/or affirmations.
- Thread starter Cate
- Start date
Cate
Long term member
Not really motivation for weight loss or fitness, but worth sharing still, I think. Much of my time is spent with our elderly mothers, who are becoming more frail physically & mentally each day. Reading this has made me feel a bit better about that. I won't regret all of the time I spend with them.
"A test of a people is how it behaves toward the old. It is easy to love children.
Even tyrants and dictators make a point of being fond of children. But the
affection and care for the old, the incurable, the helpless are the true gold mines
of a culture."
~ABRAHAM JOSHUA HESCHEL, THE INSECURITY OF FREEDOM: ESSAYS ON HUMAN EXISTENCE (NEW YORK: MACMILLAN, 1967), P.72.
"We seem to be going through a period of nostalgia, and everyone seems to think yesterday was better than today. I don't think it was, and I would advise you not to wait ten years before admitting today was great. If you're hung up on nostalgia, pretend today is yesterday and just go out and have one hell of a time."
~Art Buchwald
"A test of a people is how it behaves toward the old. It is easy to love children.
Even tyrants and dictators make a point of being fond of children. But the
affection and care for the old, the incurable, the helpless are the true gold mines
of a culture."
~ABRAHAM JOSHUA HESCHEL, THE INSECURITY OF FREEDOM: ESSAYS ON HUMAN EXISTENCE (NEW YORK: MACMILLAN, 1967), P.72.
"We seem to be going through a period of nostalgia, and everyone seems to think yesterday was better than today. I don't think it was, and I would advise you not to wait ten years before admitting today was great. If you're hung up on nostalgia, pretend today is yesterday and just go out and have one hell of a time."
~Art Buchwald
Cate
Long term member
Please don't take offence-
View attachment 21412
View attachment 21412
Cate
Long term member
Weight-loss goals: Set yourself up for success
Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle.
But not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals — for example, losing 10 pounds a week — can undermine your efforts.
It's OK to dream big. Just be smart about it and use these tips for creating weight-loss goals that will help you achieve your dreams.
Set SMART goals
When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk into your schedule? What do you need to get started? This way you'll be able to track your progress to see if you're meeting your goals.
Make it measurable
For example, how far are you going to walk? For how long? How many days each week are you going to walk? Track your progress.
Review your progress each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Then plan for how you will reach your goals next week.
Focus on what's attainable and relevant to you
Set goals that are within your capabilities and that take into account your limitations. Consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.
A reasonable goal for many people is losing 5 to 10 percent of current weight. It's a good idea to plan to lose 1 to 2 pounds a week (0.5 to 1 kilogram) — even if your initial weight loss is a little faster in the first week or two.
Think about timing
Timing is crucial, often making the difference between success and failure. Choose a definite start date for your weight-loss program and don't put that date off. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting.
Set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals are the stepping stones to your long-term goal.
Focus on the process
Make the most of your process goals, rather than outcome goals. "Exercise three times a week" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale.
Plan for setbacks
Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.
Reassess and adjust your goals as needed
Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.
Weight-loss goals can mean the difference between success and failure. Realistic, well-planned weight-loss goals keep you focused and motivated. They provide a plan for change as you transition to a healthier lifestyle.
But not all weight-loss goals are helpful. Unrealistic and overly aggressive weight-loss goals — for example, losing 10 pounds a week — can undermine your efforts.
It's OK to dream big. Just be smart about it and use these tips for creating weight-loss goals that will help you achieve your dreams.
Set SMART goals
When planning your goals, write down everything and go through all the details. When and where will you do it? How will you fit a walk into your schedule? What do you need to get started? This way you'll be able to track your progress to see if you're meeting your goals.
Make it measurable
For example, how far are you going to walk? For how long? How many days each week are you going to walk? Track your progress.
Review your progress each week. Were you able to successfully meet your goals last week? Think about what worked and what didn't. Then plan for how you will reach your goals next week.
Focus on what's attainable and relevant to you
Set goals that are within your capabilities and that take into account your limitations. Consider your personal fitness level, health concerns, available time and motivation. Tailoring your expectations to your personal situation helps you set achievable goals.
A reasonable goal for many people is losing 5 to 10 percent of current weight. It's a good idea to plan to lose 1 to 2 pounds a week (0.5 to 1 kilogram) — even if your initial weight loss is a little faster in the first week or two.
Think about timing
Timing is crucial, often making the difference between success and failure. Choose a definite start date for your weight-loss program and don't put that date off. Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting.
Set both short- and long-term goals. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. Your short-term goals are the stepping stones to your long-term goal.
Focus on the process
Make the most of your process goals, rather than outcome goals. "Exercise three times a week" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale.
Plan for setbacks
Setbacks are a natural part of behavior change. Everyone who successfully makes changes in his or her life has experienced setbacks. Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.
Reassess and adjust your goals as needed
Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges. Or, you might find that you need to adjust your goals to better fit your new lifestyle.
Cate
Long term member
How to add extra movement to every day & burn more calories-
Take the Stairs.
Leave the cart & carry your shopping to the car.
Walk around while on the phone.
Park your car so that you have to walk at least a few blocks to get to your destination. In my case park near the supermarket & walk all over town.
Do more housework!
Swing your arms when you walk.
Listen to music whenever you can. (It makes me move more.)
Quote for today-
“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.” – Dr. Wayne ~W Dyer
Take the Stairs.
Leave the cart & carry your shopping to the car.
Walk around while on the phone.
Park your car so that you have to walk at least a few blocks to get to your destination. In my case park near the supermarket & walk all over town.
Do more housework!
Swing your arms when you walk.
Listen to music whenever you can. (It makes me move more.)
Quote for today-
“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.” – Dr. Wayne ~W Dyer
Cate
Long term member
Cate
Long term member
Focus only on TODAY
We can get lost in thinking about the future or regretting the past. What’s terrible about this is that while you’re worrying and wishing you were in a different position in life, someone else is working.
Worry does no good. If you truly want to succeed you need to learn how to focus your mind only on the present. Do what you can do in the moment, work on the project at hand, accomplish your daily goals and tasks, and you’ll do the same with your bigger, lifelong goals and dreams.
We can get lost in thinking about the future or regretting the past. What’s terrible about this is that while you’re worrying and wishing you were in a different position in life, someone else is working.
Worry does no good. If you truly want to succeed you need to learn how to focus your mind only on the present. Do what you can do in the moment, work on the project at hand, accomplish your daily goals and tasks, and you’ll do the same with your bigger, lifelong goals and dreams.
AthalaRanger
New member
"Happiness, to me, is like a beautiful bird of paradise, elusive and rarely seen, but enjoyed even more so for each brilliant and unexpected sighting."
Cate
Long term member
How to stop yo yo dieting-
Be realistic.
Make sure your diet is one you can stick with. No crash diets or fads that will be impossible to maintain. Think of what you're doing as a permanent lifestyle shift: "This is how I eat now."
Be patient
Don't try to lose too much too soon. A healthy goal for slimming down is to reduce your weight by approximately 10 percent over six months.
Be supported
Socialising with others who have successfully lost weight improves your odds of maintaining your own weight loss. So enlist a buddy or join a group.
Be analytical
Record your mood changes and hunger levels so you can learn to distinguish when you're eating for emotional reasons.
Be vigilant
Keep track of your weight every week &, if you have gained, have a clear plan of action ready to reverse the swing, straight away.
Be flexible
Have variety in your eating plan.
Be active
Besides consuming a low-calorie, low-fat diet and being mindful about self-monitoring, you must exercise. That doesn't mean you have to train for a marathon: just half an hour of walking every day is all you need to burn calories, build muscle, temper cravings, and increase "feel good" endorphin levels.
Be optimistic
Don't let failed attempts keep you from trying again. Every time you fail, you get more insight about what to do differently next time.
NEVER GIVE UP!
Cheers, xo Cate
Be realistic.
Make sure your diet is one you can stick with. No crash diets or fads that will be impossible to maintain. Think of what you're doing as a permanent lifestyle shift: "This is how I eat now."
Be patient
Don't try to lose too much too soon. A healthy goal for slimming down is to reduce your weight by approximately 10 percent over six months.
Be supported
Socialising with others who have successfully lost weight improves your odds of maintaining your own weight loss. So enlist a buddy or join a group.
Be analytical
Record your mood changes and hunger levels so you can learn to distinguish when you're eating for emotional reasons.
Be vigilant
Keep track of your weight every week &, if you have gained, have a clear plan of action ready to reverse the swing, straight away.
Be flexible
Have variety in your eating plan.
Be active
Besides consuming a low-calorie, low-fat diet and being mindful about self-monitoring, you must exercise. That doesn't mean you have to train for a marathon: just half an hour of walking every day is all you need to burn calories, build muscle, temper cravings, and increase "feel good" endorphin levels.
Be optimistic
Don't let failed attempts keep you from trying again. Every time you fail, you get more insight about what to do differently next time.
NEVER GIVE UP!
Cheers, xo Cate
Cate
Long term member
“The strongest oak tree(Quercus ) of the forest is not the one that is protected from the storm and hidden from the sun. It’s the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scorching sun.” ~Napolean Hill
) of the forest is not the one that is protected from the storm and hidden from the sun. It’s the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scorching sun.” ~Napolean Hill