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Hi Reader!

Do you think of weight loss as a diet or intervention you have to suffer through or be done with as soon as possible? Either way, that’s not a helpful mindset.

You are not missing any newly discovered dietary approach, supplement, or magic pill. Weight loss is often not about adding something new but about adjusting what you do. Think of how, when, and what you currently eat. Some of these behaviors serve to nourish and fuel you, while others cause excess weight.

Occasionally, we are unaware of or dismiss some of our behaviors as infrequent or insignificant. Journal about your eating habits for about a week to learn about them. Then, make a list of all your weight-gaining behaviors. For example, you might be:

• Late night eating
• Overeating at meal(s)
• Eating too many sweets
• Snacking throughout the day
• Having too much takeout
• Eating too many processed foods and carbs
• Binging
• Drinking lots of juices or sodas
• Eating in front of the TV
• Stress eating

Once you've identified a habit that you'd like to change, start with a small adjustment. For example, if you often find yourself overeating while watching TV, a simple rule like 'Don't eat in front of the TV' can make a big difference. By making this adjustment, you're not only changing your behavior but also shaping your identity. You're becoming the kind of person who doesn't eat in front of the TV. Can you see yourself as that person?

Weight loss is about going at your own pace and picking your own race.

Your attitude toward mistakes is critical as well. Every day is an opportunity to run your race, and if you stumble, you can try again tomorrow and the day after. As Winston Churchill once said, "What counts is the courage to continue." With time, you can't help but get better at running.

Until next week, take care!

Olga

P.S. I realize I picked an easy example of eating in front of the TV. Some habits are not as straightforward to adjust. If you need support, please let me know.