Saying Goodbye to Doubt & Week 21 Nutrisystem Update

Nutrisystem Week 21 Update:

Weight Loss this week: -4.6  Total Weight Loss: -75.8

I am super excited to be saying that I have met my next mini goal.  When I started this quarter on Nutrisystem I set a goal to lose 75 pounds total by the end of the quarter.  I not only met the goal but I still have another 3 weeks in the quarter so I will be surpassing it.  It feels so great to reach goals.  To me, I feel an overwhelming sense of accomplishment every time I hit one.  It’s so important for me to set myself mini milestones along the way so I can celebrate my successes throughout my process and keep myself motivated.  I will be celebrating sometime this week hitting my goal so make sure to check in next week to see what I do to celebrate.

My Nutrisystem Journey:

Last week I talked about my daily 3 and working on getting in more activity to my Nutrisystem daily routine.  I am still struggling with this.  I felt so committed last week when I was writing out my blog post but it just didn’t turn into action this week.  I think I still have a lot of doubt in myself.  I’m not sure if I am the only or not but I tend to use my weight as an excuse to not do anything.  I might not be able to do it, I might have to sit down and there may not be chairs there, or just a flat out I can’t do it.  I tend to let it hold me back from doing a lot of things I really want to do.  I do the same with exercise.  Not that I really want to exercise but I know I need to and fear that I will hurt myself, that I will get sick, etc always holds me back from doing it.  Even though it’s not rational because we all know that exercise makes us stronger and healthier in my mind it’s a physical task and my weight may be a problem.  It’s tough to get past my fear and doubt.

I have also noticed that things are starting to change when it comes to my clothing. I have lost weight so my clothing is getting pretty big on me.  You would think I would be excited to buy new clothes however in my mind of doubt I tend to worry that I won’t be able to find anything that fits or that I’ll gain the weight back so it’s a waste of money.  This sense of doubt has really been holding me back so this week I want to focus on letting it go.

So I spent some time evaluating my fear and doubt and how to say goodbye to it.  Nutrisystem has really empowered me to believe in the program and that it is working for me. I remember having the same doubt in the past when I lost significant weight.  What helped then was using a mantra.  Anytime I was about to try something and felt that worry, fear, and doubt creeping up on me I would say to myself “NO FEAR” and just go for it.  I would surprise myself with what I could do.  I remember using this over and over again almost daily at times.  It helped me to overcome my fear to take yoga classes, to workout, to swim again, and even exciting things like fly to Hawaii, snorkeling, and surfing.  So I plan to try this again.  Use what works for you right?  So my new mantra this week and going forward is “NO FEAR”.

Tips & Tricks:

So how do you say goodbye to fear and doubt?  If you are like me and have an anxiety disorder fear and doubt are a natural way of dealing with just about everything.  Shutting off my doubt and fear is not the easier things in the world.  I did a lot of searching for some tips and tried to remember what worked for me in the past and came up with a few tips.

Use a Mantra:

Like I mentioned above come up with a phrase that works for you.  For me, it’s “No Fear” but for your mantra it needs to be something that will trigger strength for you.  Should be positive and be something you can apply to any situation that might come up along the way.  Other examples could be “You Can Do It” (channel your inner Rob Schneider) or “You Got This”.  Anything really that provides you with strength and will power.

Use Positive Images:

I like to picture something in my head when I get really negative.  I’m a visual person.  So I draw on those memories from the past when I tried something and I overcame.  Like remembering my first yoga class and thinking I couldn’t do it and loving it.  Whatever works for you. If you don’t really have memories to draw on then think about what you would like to accomplish and picture yourself doing it.

Deep Breathing:

When I get overwhelmed or fearful I just take some deep breaths and center myself.  Take in a deep breath hold for three seconds and let it out.  I do that about 5-10 times until I feel more calm and relaxed.  It gives me a minute to think about it, shut out all the negative thoughts and decide to act and be strong.

What works for you when you are overcoming a fear or doubt?

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