All over the world, night after night, millions of people are riveted to their TV sets - but not to watch the latest soap, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No - they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.
It's not surprising that for so many people this is compulsive viewing. Obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.
But who has four or five hours a day to work out? Who can afford a personal trainer several times a week? And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a GAME. You have to make the most of your time here - it's going to be so much harder out in the real world."
IS it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants. Here are three practical and useful lessons you can put to use immediately.
1. Put Weight Loss First.
In the Biggest Loser household WEIGHT LOSS COMES FIRST. Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.
Think: what is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another TV show? Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!
2. E is for Exercise - and Enjoy!
What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. Oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now don't feel right if a day goes past without exercise!"
The secret to enjoying exercise is finding what's right for YOU. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance, climb hills, push a wheelbarrow in the garden... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart - when you exercise, and pick activities that you will enjoy.
3. Identify the Triggers.
Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are YOUR triggers? Boredom? Tiredness? Family arguments?
Once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you LIKE.
These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself.
samedi 31 juillet 2010
"A Better You" Your 7 days Program To Self-Improvement
I seem to lost count on how many times I've read and heard of celebrity marriages failing almost left and right. Not that I care (and personally I don't), it seems strange that we often see movie and TV stars as flawless people, living the fairytale life of riches and glamour. I suppose we all have to stop sticking our heads in the clouds and face reality.
There are many ways to lose your sense of self-esteem despite of how trivial it could get. But whatever happens, we should all try not to lose our own sense of self.
So what does it take to be a cut above the rest? Here are some of the things you can think and improve on that should be enough for a week.
1. Know your purpose
Are you wandering through life with little direction - hoping that you'll find happiness, health and prosperity? Identify your life purpose or mission statement and you will have your own unique compass that will lead you to your truth north every time.
This may seem tricky at first when you see yourself to be in a tight or even dead end. But there's always that little loophole to turn things around and you can make a big difference to yourself.
2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you set your goals for 2005 - check your goals against your values. If the goal doesn't align with any of your top five values - you may want to reconsider it or revise it.
The number shouldn't discourage you, instead it should motivate you to do more than you can ever dreamed of.
3. Know your needs
Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved? There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four needs and get them met before it's too late!
4. Know your passions
You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be. Express yourself and honor the people who has inspired you to become the very person you wanted to be.
5. Live from the inside out
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. For most of us city slickers it's hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There's sound, yes, but music does soothe the savage beast.
6. Honor your strengths
What are your positive traits? What special talents do you have? List three - if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.
7. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit - your essence. The rewards for sharing your gift with those close to you is indeed rewarding, much more if it were to be the eyes of a stranger who can appreciate what you have done to them.
Self-improvement is indeed one type of work that is worth it. It shouldn't always be within the confines of an office building, or maybe in the four corners of your own room. The difference lies within ourselves and how much we want to change for the better.
There are many ways to lose your sense of self-esteem despite of how trivial it could get. But whatever happens, we should all try not to lose our own sense of self.
So what does it take to be a cut above the rest? Here are some of the things you can think and improve on that should be enough for a week.
1. Know your purpose
Are you wandering through life with little direction - hoping that you'll find happiness, health and prosperity? Identify your life purpose or mission statement and you will have your own unique compass that will lead you to your truth north every time.
This may seem tricky at first when you see yourself to be in a tight or even dead end. But there's always that little loophole to turn things around and you can make a big difference to yourself.
2. Know your values
What do you value most? Make a list of your top 5 values. Some examples are security, freedom, family, spiritual development, learning. As you set your goals for 2005 - check your goals against your values. If the goal doesn't align with any of your top five values - you may want to reconsider it or revise it.
The number shouldn't discourage you, instead it should motivate you to do more than you can ever dreamed of.
3. Know your needs
Unmet needs can keep you from living authentically. Take care of yourself. Do you have a need to be acknowledged, to be right, to be in control, to be loved? There are so many people who lived their lives without realizing their dreams and most of them end up being stressed or even depressed for that matter. List your top four needs and get them met before it's too late!
4. Know your passions
You know who you are and what you truly enjoy in life. Obstacles like doubt and lack of enthusiasm will only hinder you, but will not derail your chance to become the person you ought to be. Express yourself and honor the people who has inspired you to become the very person you wanted to be.
5. Live from the inside out
Increase your awareness of your inner wisdom by regularly reflecting in silence. Commune with nature. Breathe deeply to quiet your distracted mind. For most of us city slickers it's hard to even find the peace and quiet we want even in our own home. In my case I often just sit in a dimly lit room and play some classical music. There's sound, yes, but music does soothe the savage beast.
6. Honor your strengths
What are your positive traits? What special talents do you have? List three - if you get stuck, ask those closest to you to help identify these. Are you imaginative, witty, good with your hands? Find ways to express your authentic self through your strengths. You can increase your self-confidence when you can share what you know to others.
7. Serve others
When you live authentically, you may find that you develop an interconnected sense of being. When you are true to who you are, living your purpose and giving of your talents to the world around you, you give back in service what you came to share with others -your spirit - your essence. The rewards for sharing your gift with those close to you is indeed rewarding, much more if it were to be the eyes of a stranger who can appreciate what you have done to them.
Self-improvement is indeed one type of work that is worth it. It shouldn't always be within the confines of an office building, or maybe in the four corners of your own room. The difference lies within ourselves and how much we want to change for the better.
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