Number one obstacle to making lasting change....

As I talk with people about weight loss and lifestyle change, so often I realize that the biggest challenge for most people isn't the actual behaviors (as tough as they can be). Most people can alter their food intake for a while, do an exercise periodically and lose a few pounds here or there. (In many ways, fitness and weight loss is really just mathematics - a little less energy going in and a little more going out = weight loss. With a few changes here and there, most people can and will lose those pesky extra pounds.) The struggle isn't in determining whether less food intake is needed, more exercise is called for or whether a shift in macros is what will do the trick. For most people it is the belief that they can actually bring positive change into their lives and sustain it.

It is so easy to tell ourselves "I'm just going to gain those pounds back again..." or "I've lost this weight before, and I know I'll just gain it back." Maybe it is worse - the little voice that says, "You'll never lose that weight/get in shape/be able to run that far/lift that much" (or whatever goal we'd like to achieve) - stopping you before you even get started.

So, what do we do with that negative self-talk and disbelief? Consider the following:

1) Recognize it and name it - we can't change what we don't acknowledge. Identify those thoughts and spend some time just being aware of them.

2) Have some kind of cue to stop the thought. Maybe it is a visual of you standing with your hand up in a stop signal, a bright red stop sign, or a closed door. Some people like to have a physical signal - placing their hand on their chest, patting their lap - something simple as a physical reminder. Tell that thought that you do not accept it, don't believe it, or that it is untrue.

3) Replace the negative thought with a positive mantra or statement of belief. This could be a motivational sentence, a favorite saying or even a bible verse. Maybe it's as simple as Maya Angelou's "Every journey begins with a single step" or "I am capable". Something simple (and easy to remember).

Train your brain to work with you. Let your thoughts and mindset assist you in meeting your goals.

For more information on re-wiring your thinking, see Jeffrey Schwartz's book "You Are Not Your Brain". It's a great read and offers some wonderful insights into how our thinking affects our behaviors and how we can consciously work to alter our thought patterns.