The No More Excuses Diet (53 page)

I discovered I can’t eat a lot of sugar, drink milk, or consume artificial sweeteners—based on my output. In limiting them in my diet, not only did my digestive system become more efficient but I also began to effectively lose weight.

Stress can kill. I’m sure you’ve heard that before, but I can’t emphasize enough how bad stress truly is. Not only can stress make you hold on to toxins in your body, but it can also indirectly cause heart disease, high blood pressure, and chest pain. If not managed well, you will find yourself struggling with all kinds of related issues, from mindless eating to impulsive anger, to living a poor quality of life.

When you’re stressed, your body creates a
“fight or flight” response, in which adrenaline and
cortisol are released. The hormone cortisol—a.k.a. the stress hormone—increases your insulin production, making you hungry, as well as promotes the accumulation of belly fat. You need to find a strategy for combating the specific stresses you’re under, and that strategy has to be one you can realistically practice on a regular basis. Sure, a weekend getaway at a nice spa will reduce your stress level, but who can pull that off all the time?

If you see your weight-loss results slowing down, and you’ve taken a good look at your eating habits, the next thing to check is your stress-management habits. Try something new; some people exercise, go for a walk, focus on breathing, talk to a friend, write, pray, meditate, or listen to music. For some people, just enjoying a cup of tea can be enough. I work out when I am stressed. Stress is a strong energy that needs to be released in the form of a positive action; if I can’t exercise, I go for a walk. If I can’t walk, I write. If I can’t write, I call someone. If there is no one to call, I get on my knees and start praying!

Don’t let
negative energy breed and build inside of you. You must transform and transfer it to another place, because here’s a secret: When you’re in control of it, stress makes you stronger. For instance, when you strategically apply stress when running, it makes your heart stronger. When you deliberately impose stress on your muscles by squatting, your legs become stronger. When you are running a household, working and raising children, that stress can make you more focused and effective.

So take a step back and make a plan for how to take control of the stressors in your life. Use the S.P.E.E.D. model. Give yourself a quick break to get focused and organized, and you will become a better version of yourself and those you serve, including your family, friends, employers, and community.

Everyone has the same 24 hours in a day. If you find yourself limited in time and failing to finish your to-do list daily, then you need to examine where you can make more time. While there can be a multitude of tasks that fill a day, the truth is that some people use their time better than others. Some people wake up with a goal in mind and know exactly how they will achieve it. They prepared for the day in advance. They visualized how they will perform each
action to reach that goal. They have a positive mind-set with preparations in case things go wrong.

You will be amazed at how you are able to find the time to achieve your goals when you have them clearly in mind! If you understand why you want to complete something, the how of doing it becomes very easy. You will make it happen if it is truly important to you. For instance, if you knew that exercising today would help you lose 8 pounds this month, and ultimately 50 pounds in the next six months, then you would be a lot more likely to succeed than if you had only a vague idea that working out will help you look better in the long run.

There will always be routine things, like cleaning, cooking, studying, working, and managing a household, that you will
have
to do. So how do you make time for yourself? First, remember that taking care of your health is something that you’re doing for everybody; it’s not just for vanity, it’s not a luxury—it’s an absolute necessity if you want to live a long and enjoyable life. Here are some other tips for finding extra time:

1. WAKE UP EARLIER.

After getting a minimum of 7 hours of
sleep, schedule your wake-up to be 30 to 60 minutes before you have to actually start your day. The very best time to work out is in the morning. You get it done before you have time to talk yourself out of it! You can follow a DVD in your pajamas at home or sleep in your training clothes and head to the gym.

2. CUT OUT
TV WATCHING.

The average American watches 34 hours of TV a week. That’s 4 to 5 hours per day! Many stay-at-home moms rely on
daily talk shows to
stay connected to the outside world; working folks use television to “zone out” after a stressful day. We watch our favorite reality, singing, and drama shows to give ourselves a mental break, which is understandable. Here’s the thing, though: Not only does television make you more tired but it also wastes so much of your life. The amount of time you spend watching TV can be applied to time with family and friends, going for a walk, getting organized, cooking, working out, or doing something productive that moves you toward reaching your goals.

3. LIMIT YOUR
INTERNET BROWSING.

The latest study shows that the average person spends 8 hours a week on Facebook. OMG! Right there are all the hours you need to work out! I know it’s a hard sell to give up Internet browsing (even for me), but you
can
browse differently. Most of the time I can check Facebook while waiting in the grocery line or while on a StairMaster (making sure I’m still at my target heart rate, of course). There’s nothing wrong with a little online
socializing, but discipline yourself to do it after you’ve completed your daily
tasks. If it doesn’t help you toward your long-term goals, it is hurting you.

4. SQUEEZE IN WORKOUTS WHENEVER YOU CAN.

Quality workouts are defined by
intensity and
focus rather than duration. If you can get your heart churning and muscles pumping in a 30-minute time frame, then you’ve got it made! Make the time to work out by incorporating fitness whenever you can fit it in; this may be during your lunch break or on your way home after work. You can train while watching your kids play at the park or while the baby is napping. I have jumped rope and performed burpees while supervising my sons in the backyard! Commit to getting your exercise in no matter what, and suddenly you will start seeing opportunities everywhere.

5. SCHEDULE EXERCISE INTO YOUR CALENDAR.

If you live by a long to-do list, make sure that your health is front and center on it! If you jot it down, it becomes a goal that you get to check off when it’s done, before moving to the next thing. You don’t want it to be the task that you do after all of your “real” responsibilities and obligations are fulfilled. I hate to break it to you, but the to-do list is never going away; you will always have one more task or one more item that you could be taking care of before you make time for yourself. So, when you create your daily schedule, include time to work out, just as you would schedule a meeting or an appointment.

6. GO TO
SLEEP!

Don’t ever underestimate the power of a good night’s sleep. Not only will it make you alert and refreshed, but it will also help you lose weight! Yes, even resting helps you lose weight. If you don’t sleep well, that can alter your hormones and increase your appetite. Aim for a minimum of 7 hours of sleep each night.

If you are having a tough time sleeping, here are some suggestions:

You are the master of your universe. When you produce an action, it creates an outcome. This is a simple law of
cause-and-effect. I didn’t make this up; this is a universal principle. If you water a seed, it will grow. If it doesn’t grow, give it some sunlight. If it doesn’t thrive, change the soil. Whatever you do, keep taking action because eventually you will master the process.

The most powerful part of this law is realizing that the person who is behind any action is you. If you can master your mind, then
you can control your actions. If you can control your actions, then you can dictate your future. Nothing is more evident of this principle than when you are building your best body. Be prepared to dream big, work hard, and constantly reflect.

If you think failure isn’t part of this process, think again. We have all failed at one point or another. For example, I failed when I gained 30 pounds from eating my emotions for more than three years. I failed when I put myself last on my priority list of the day. I failed when I ate healthy through an entire family event, only to come home and binge on ice cream, chocolate, and chips. I have definitely failed countless times in my life, but I have never given up. When I woke up, I dwelled on my past actions, but didn’t allow them to define me.

It’s not worth thinking about the workout you missed or the craving you caved in to the day before. The past is past. It’s done! It’s over with. There is absolutely nothing you can do to change the action you performed last week, yesterday, or 5 minutes ago. Thinking about it, stressing over it, being depressed because of it will not change it. How powerful is that?

The only thing
regrets do is settle into your soul and make you feel shame. Yet there is nothing shameful about the struggle. No one is perfect, which is why the person who gets to the finish line quicker is the one who later fails the fastest. Following the
S.P.E.E.D. method by Setting, Planning, Envisioning, Executing, and Delivering a result doesn’t
guarantee
your desired result; it means it creates
some
result. If that result isn’t what you want, then you need to change your plan. For example, if you find that your strict diet and ambitious workout plan are falling short weekly, then adjust your goals to make them attainable and achievable. If you notice a place, person, or thing that doesn’t promote your healthy plan, then make
adjustments in your future interactions. Being fluid and amenable to change is an important aspect of your success.

Let’s consider an example. Shelly Newby has always been an athlete. In high school, she could jump the highest, run the fastest, hit the hardest, and score the most—she once had 36 points in a basketball game. In college, she became a model, displaying her svelte physique. When she had children, she stopped exercising and devoted her attention to raising kids. In the past five years, she has become a single mom, turned 36, and decided to begin focusing on her health.

Unfortunately, during this time she also received bad news from her doctor. She underwent surgery for both thyroid and breast cancer. When she thought the fight was over, another doctor diagnosed her with Hashimoto’s and multiple sclerosis, both auto-immune diseases. She finally stopped living in the success of her past and declared war on her ailments. She needed to fight for her health and become a positive presence for her children. After reading constant studies on the importance of movement and disease prevention, she joined a gym after a ten-year absence.

When Shelly started, she felt overweight, intimidated, overwhelmed, and insecure. Most of all, she felt ashamed and embarrassed that she had “let herself go.” Though she lacked time and motivation, she clocked in at 5
AM
at the gym before she headed to work each day. While her results are slower due to her thyroid medications, she isn’t giving up. She has lost 18 pounds in 6 months and gone from a size 14 to a size 10. Now Shelly has more energy and proudly hikes with her kids.

Your mind, body, and spirit will be challenged by the continuous changes you’re applying to your new lifestyle. Most actions are
habits. What you’re trying to create is a new set of healthy habits that will lead you to a desired, healthier outcome. The changes involved in this effort are not easy; they require you to make deliberate choices every day that call for continuous thought. The strain in mentally disciplining your actions and physically pushing your body’s limits will not be easy, but if you can move with the challenges and adjust to the changes, you can progress in your efforts.