08:38:21 Hello, I'm so excited to be here today so
08:38:24 I want to talk to you about motivation because that's the thing I hear everyone talking about, about why they can't lose weight. I just need to get more motivated and then I can do it.
08:38:35 And so as I hear people say that, that like breaks my heart a little bit because first of all, if it was that simple, we would already be doing it.
08:38:43 And it's not that simple.
08:38:45 In so many ways, it kind of is. And in so many ways, it's absolutely not. There's so much more to it than just
08:38:53 motivation. Of course, motivation is what we think we need and motivation what feels good as we're doing it.
08:39:00 Motivation isn't just something we can turn on or off. That's why it's not so simple.
08:39:05 So with motivation, we get very demotivated when the scale is not moving. We get very demotivated like
08:39:14 feeling like a failure even when we're seeing that we're not doing the things that all those diet rules that we think we have to do.
08:39:22 And so…
08:39:25 Those things will completely wipe out any motivation we have. So we can't have all of our motivation come from what the scale says. We can't have all of our motivation come from if we're doing the things right, if we're doing all of them or all of them correctly.
08:39:41 And so when I work with people, I make sure that they have the ability to pivot
08:39:46 absolutely pivot because we are human. We live in this world where
08:39:52 Pivoting is absolutely essential.
08:39:56 And we need to be able to do that or else every single time life happens, right? That humanness of life on this planet.
08:40:04 Anything that goes slightly astray
08:40:07 then we're feeling like we're a failure, we're demotivated again. There's that word. And we're not able to keep going.
08:40:14 And so if we can pivot, we absolutely can learn how to just keep going.
08:40:20 I think the word I loved, I used to love that word perseverance, right? We're going to do it no matter what.
08:40:28 And I still love that word. I recognize that I am a person who perseveres.
08:40:33 But sometimes I think resiliency is a better word. Resiliency is that pivot. And so where persevere feels to me like.
08:40:42 a bull in a china shop. We're just going to go no matter what.
08:40:45 And resiliency is kind of like, it reminds me of a pinball machine or bumper cars where the ball just that goes back and forth, back and forth. It just bounces off the next thing and it keeps heading towards it.
08:40:57 And or bummer cards, whichever analogy you like better. But the idea is, is that you continue to move.
08:41:05 And so persevere, it feels like it takes that motivation to do it. Resiliency is that pivoting. I can just do whatever. I can just keep doing it.
08:41:15 And so, um.
08:41:17 One of my mentors said something about like, the faster we can get people to get back on track, the faster when there's a mistake, the faster we can get them to just bounce back.
08:41:28 the better it is that they're going to keep going. And so that's some of the things I help with is
08:41:34 you know figuring out how to make that
08:41:37 transition of I made a mistake
08:41:40 to let's keep going and let's try the next thing. Let's figure this out. And so there's lots of things that I help with, which like I said.
08:41:49 Well, let's figure this out. Let's keep going. Like what's the next thing? And so those are a lot of the things that I help my clients with. And so
08:41:59 Some of it too, like I said, is not just
08:42:03 making everything be about the scale or the actions that you're doing. And so I like to talk to people about non-scale victories. And so
08:42:13 when you're wanting to lose weight, a lot of times you're like, but isn't that the only victory? And it's not, it's only one piece of the puzzle. It's not even the piece that tells you
08:42:23 that you're doing it right or the best because there's so many other issues with
08:42:28 the scale being the only thing. So if the scale is the only thing.
08:42:34 that you're going to determine your success with. A lot of times what I find is, is that our bodies are so different, we lose in different ways.
08:42:43 And so we track our habits. We do all these things to see what exactly we're doing. And it's not because any one of those things declares that we're successful or perfect. It's all information.
08:42:55 It's just data that gives us ideas of what we have tried and what maybe has worked, what maybe we could tweak.
08:43:01 It just gives us information.
08:43:04 And so as we're looking at those kind of things, we're looking at like, what is it that we're doing so we can see what we can change
08:43:12 But when we talk about non-scale victories.
08:43:15 that could look like
08:43:17 You didn't eat the cookie even when you felt like I had this overwhelming urge or somebody last minute brought some to work and you were like, oh.
08:43:25 That sounds so good. And you're like, you know.
08:43:27 I planned really good food for me today. I can have a cookie some other time. I really want to focus on my weight loss today. That could be an amazing victory.
08:43:37 So could I ate one cookie instead of the whole plate. And so it doesn't have to be one thing or another. There's so many things that are victories.
08:43:48 Clothes fitting. I noticed that like pants that used to, when I first started losing weight, pants that were really snug in the beginning.
08:43:57 Then they started to get very loose. Or I realized like.
08:44:01 At some point, I wasn't paying any attention to my clothes and I was walking out of my pants. And so as I started walking out of my pants, I was like, how did I not notice this? Because I wasn't focusing on it.
08:44:13 My non-scale victory would have definitely been that my body size was changing.
08:44:18 And my proportions were changing. That's important for me now. I'm still losing weight. I'm just not losing it very fast because I'm also gaining muscle mass. I do CrossFit. And so I'm always building muscle.
08:44:32 And so my weight loss isn't going to be big drops on the scale. And so if that's what was motivating me, I would be so upset because I don't get big drops on the scale.
08:44:45 Sometimes it's barely a tenth of a pound.
08:44:47 And it's because I've slowed down my weight loss. I've been more intentional with building muscle. And so it's not that big drop like it was.
08:44:58 Another one could be how much energy you have throughout the day. I've said this before that
08:45:05 When I was overweight, I was 230 pounds.
08:45:10 And when I was at that weight, I had so little energy. I would fall asleep anytime I sat down. So unless I was being driven by caffeine.
08:45:21 Or just go, go, go, go, go. Let's not sit down. Then as soon as I did, I would start to go to sleep. I remember thinking, I don't know if I have narcolepsy, but this has got to feel like that.
08:45:31 I remember thinking maybe I have sleep apnea or I have something going on, but I had no energy. I was tired all the time, even when I was getting good sleep.
08:45:41 And so I remember the hairdresser would
08:45:44 like hold tight to some of the back of my hair because I would just keep drifting off as she was trying to do my hair.
08:45:50 And so it was this tug of war on my hair to keep my head upright because I couldn't keep it up. I'd sat in the chair and I got relaxed. And so I had no energy.
08:46:00 I didn't have the ability to have long periods of time of energy or focus.
08:46:06 And so as I lost weight, that's a huge victory that I can stay awake for long periods of time.
08:46:12 And vice versa. I am now sleeping so much better. So that could be a…
08:46:19 a non-scale victory. I want to tell you too, I feel so much stronger. I know I do CrossFit.
08:46:25 But as I lost weight, the amount of weight I had to carry around
08:46:30 When I was so heavy, like that was like doing exercise all the time. It was like weightlifting all the time.
08:46:38 And so now that I'm smaller, I feel like I'm strong. I feel so much stronger because I did keep maintaining that muscle too.
08:46:47 I just feel like I'm capable and that provides confidence. That is so amazing. So when I see all these other things.
08:46:55 It's not motivation driven just by a scale and what it says. Like, can you imagine waking up every day and like pushing a button to see how you're going to feel for the day?
08:47:06 That sounds silly. That's what
08:47:08 getting on a scale to determine how you're feeling for the day is. It would be the same thing as if you push some random button
08:47:14 you know, you shook the magic eight ball to see what your day was going to look like.
08:47:21 So looking at other things that help us be motivated. And so that pivot
08:47:27 And doing the things and figuring that out, what happens is we gain momentum
08:47:32 And momentum is what brings in the motivation.
08:47:35 not being down on ourselves, not being critical of ourselves. So finding other things that we can celebrate instead of just the scale.
08:47:43 Those all add up. And so when we look at those non-scale victories.
08:47:48 we're going to feel like we're accomplishing things. And every time we feel accomplished in something.
08:47:54 it drives us to have that willingness to keep trying. Remember I said that, how can we bounce back faster?
08:48:01 So when we feel accomplished, when we do make mistakes, we don't feel so upset by them. We're maybe disappointed and we're ready to try it again. Let's figure this out. Let's do the next thing. It's like reset. Let's try again. And so that's the way that we bounce back faster.
08:48:19 That is so much more important than just feeling motivated to get going. No one feels motivated to get going.
08:48:26 right from the beginning. We have hope. We have a lot of hope and excitement that this is going to be the thing. And that's why we start out a lot of times
08:48:33 when you're trying to first start losing weight, you start out with all that hope and excitement and that feels very motivating.
08:48:41 And as soon as you start making mistakes, if you haven't learned how to pivot, you haven't learned how to keep momentum going.
08:48:49 You haven't learned how to celebrate these non-scale victories and look for other things, try other things, then you do. You get right down in the dumps about the failure and the motivation goes away.
08:48:59 So making sure that there's things other than just the scale
08:49:05 So, so important.
08:49:07 I want to invite you to jump on my next webinar.
08:49:12 It's been so much fun. I've presented it a few times now. Everything Your Doctor Wants You To Know, Losing Weight.
08:49:18 And I met with a lot of doctors, pharmacists, dieticians, exercise specialists, so that I could give you exactly what it was that they think is important.
08:49:28 And it's all backed up with research so that you're getting just the facts, nothing opinionated.
08:49:35 And it's the way to have simple, doable, sustainable weight loss. So as you heard me talk about today, I don't want you to be super motivated only to drizzle out. I want you to stay motivated. I want you to be able to lose weight and
08:49:50 actually, actually keep it off.
08:49:51 I don't want you to have to spend all of your time
08:49:55 For the rest of your life, focusing on your weight. I want you to be able to have the best life, the most enjoyable, exciting, fun life that you've ever dreamt of, or maybe that you've not even been able to dream of yet.
08:50:08 Let's figure out weight loss together so that you can be done with having to have it consume your life.
08:50:14 So jump on a webinar, go to coachingara.com forward slash sign up and I'll see you at the next webinar.
08:50:21 See you later.
