Jan Brubaker - Total Sculpt Leader
Jan teaches Total Sculpt at Christ Community Presbyterian Church in Clearwater, FL.
Avoiding DIE-T SABOTAGE!
Are you tired or working out and not getting the results you want? Do you take responsibility? Or do you blame your spouse? Better yet, do you blame your car because it automatically swings into the drive-thru?!
Here are some ways to spot the signs of die-t sabotage and avoid them!
1. Avoid the word DIET altogether! The first 3 letters are DIE! It’s a healthy lifestyle change that we’re after!
2. You think that working out entitles you to eat as much as you want. Sorry but it doesn't work like that. In your effort to workout, you may have missed the handout about healthy eating suggestions! Now would be a good time to check it out! Journaling what goes into your mouth each day helps – try using the food journal! Sometimes we tend to eat without thinking about what we’re actually eating (is it healthful?) OR we tend to eat to find comfort or to hide a particularly unwanted emotion (such as anger, loneliness, etc.) It helps to ask "WHY am I eating this right now? Am I hungry? Or am I sad?" That’s why the SOUL SCULPTING part of Total Sculpt is so important! It’s what makes our program TOTAL-ly unique! Get it – TOTAL sculpt!! J
3. You hit your goal weight and now you're feeling over-confident. If
you start to rest on your laurels and go back to your former eating habits of
pizza, fries, and soda, the pounds are bound to come right back. To really lose
the weight for good, you'll need to change your eating habits and embrace a
healthier lifestyle. Instead of rewarding yourself with food, how about heading
to the spa for a day of beauty, or treat yourself to a pedicure! Form a new
habit of rewarding yourself with something besides food!!
4. You win ‘first place finish’ at each meal. All those nights of
eating in front of the TV make it hard to remember that food should be eaten
slowly and with pleasure. Inhaling your food doesn't give your stomach enough
time to send the message to your brain that it's about to explode. So if you're
a fast eater, try to slow it down by eating with other people and taking a break
for air, water, or conversation after each bite. Form the habit of eating only
HALF of what’s on your plate! Your bodily functions will thank you for eating
slower, and finishing before you’re full!
5. Food preparation consists of dialing your local restaurant. The trouble with restaurants is their entrees could feed a family of five (but start to seem normal) and they sneak in extra oils, sauces, and dressings. Learn to prepare your own food in a way that's convenient for you, like washing all your lettuce, veggies, herbs, fish, and poultry on Sunday for the week ahead. You can also make vats of soup, whole wheat pasta, and brown rice that you'll be able to microwave throughout the week. Take your lunch to the office instead of going out to the restaurants that other people choose. Or let your voice be heard in the selection of where to eat lunch! Did you know that by eating more nutritiously, your body begins to crave nutritious food instead of junk food?! There’s hope – even for the junk food junkie!
6. Certainly it’s alright to skip meals! WRONG! I’m sure you remember your mother (or grandparents) telling you that breakfast is the most important meal of the day! Guess what? They were right!! Skipping meals lowers your metabolism and makes your body think you’re starving. Then when it does get nutrients it uses up the healthy food, but holds on to the rest as FAT instead of burning it up because the metabolism is slower. YUCK!
7. You set an unrealistic goal of losing 10 pounds in one week! While your motive and intentions may be great, if you lose 10 pounds in one week it’s mostly water. Guess what most of your organs are made of? WATER. So that means your organs have been deprived of what they need the most. DANGER! According to the experts, one can only lose 3.3 pounds of fat per week (not water, but fat). I’m not sure about you, but I’ll take 3.3 pounds of fat over 10 pounds of water any week! I’m into this healthy lifestyle for LIFE, not to endanger my organs!
This is a healthy lifestyle CHANGE, not a diet. Yet change is not easy and it doesn’t happen overnight. It’s a journey. A journey that’s worth every painful, yet rewarding step!
I’m glad we’re on this journey together! Thank you for being part of my Total Sculpt class!
You’re the Best!
Jan