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Speaker: JOSEPHINE
Hi everyone, welcome to the Love to Live Healthy Show. My name is Josephine Fitzpatrick. Today’s episode is small wins. Small wins are possibly one of the most important aspects of progress, motivation and confidence in our lives that are so overlooked. The reality is that they are the most important building blocks of moving forward. Now, you know, you have heard the popular saying Rome wasn’t built overnight. Well, that is a saying for a reason because you have to start somewhere and you have to build on it for it to become something amazing. Everything usually starts with a plan and then, from the plan, we prepare what we are going to do and when we follow it through we start to see those results. Most of the time they are small results, but even the smallest results should give you that motivation that you are in the right direction. And what’s important is we have to remember these small results are the many steps that build resilience and character. It’s not the achievement itself. The achievement doesn’t just show up overnight. It’s the steps of all the small results that get you to that one big success.
01:07
I always tell clients set up small goals to get to the big goal. If you want to be 120, but you’re starting at 170, your big goal is to lose 50 pounds and end up at the 120, right, but your first short-term goal is to get out of the 170s, then get out of the 160s and so on, and then we can take it even one step more and say even smaller goals that help you get from the 170 to 160s is the weight loss you see each week, and whether it’s a half a pound or one pound, both are moving you to the right direction of getting to your short-term goal. That will ultimately get you to your big goal. So, if we recap it, all your small wins are what brings you the biggest success. But the irony in it all is that a lot of people feel silly when they acknowledge something small like a half a pound. We tend to rank small losses as not as impactful or important, and the reality is that small wins matter a lot more than you think. I see this with clients all the time, and it’s usually when I post someone’s big 30 pound, 40 pound or 50 pound loss that I have to explain to people they averaged one pound a week, which in the moment sounds like nothing.
02:21
Think about it You’re dieting all week and you’re so hungry and you only lose a pound, so it feels so frustrating, but this is when we have to remember to celebrate it and embrace it and remember that one pound is the building block to weight loss. We always want it off right away. Who wants to put that awful, dreaded work in? Just like any success in your life, really think about it. Regardless of what you want to achieve, it will never happen overnight. You have to put consistent work in, day after day, and whether you’re climbing up the ladder at work or you own your own business, or you’re starting a relationship or a family, it’s always work, and not just for one day, it’s over and over, and that is how we progress. That is how we build something great.
03:16
So weight loss is no different. You have to start with a pound and then another pound and you keep building on those pounds. That’s how you get to your success. And of course, like I said in the beginning, it’s going to feel so difficult because you feel like you have so much more to go. But like other successes, it’s going to be a lot of work in the beginning for a very little payoff, but that is only in the beginning. And then, all of a sudden, the days add up, the weeks add up, the pounds add up and you look back and say, wow, one pound a week, but I’m already at 10 pounds, and now it’s another five, so now I’m at 15 pounds and you just keep building on those pounds and that’s when the big payoff comes in, and that’s how you get to your success. That is how you get to where you want to be and that is how you get to live your best life, because there is no other way to do it.
04:07
And I think most of what I’m saying to you right now, deep down, you already know. You have to wonder where the issue is. Why can’t you do this? Well, for most of you, not only can you do it, but you have been doing it. And if you listen to our podcast or see the text on our social media, you have seen and heard the most amazing numbers that people have lost over the summer alone 20, 30, 40, 50 pounds and so on. And they all started with small weekly wins.
04:38
And for those of you who are struggling, I will tell you how they did it. Yes, of course, they followed their menu and they stayed on their program, but it was their mindset that really got them through the week and through the challenge. You can’t let your mindset keep you stuck. You know, I’ve said it before we live in a world of temptation. There’s fast food on every corner and every commercial and we are social, and for many it feels impossible to be social and not go out and overindulge in food and alcohol, and maybe it’s in fear of what others will say, or maybe it’s just fear of missing out and enjoying what’s in front of you. But that is the kind of mindset that will keep you stuck.
05:20
Some of you might relate to this; Are you focusing on what you didn’t eat and not on what you did eat? I can’t tell you how many times a client will tell me about all the food that they didn’t eat, that was in front of them, maybe at home or at a party, or all the food they used to eat that they didn’t eat that week. How could I only lose a pound? And I have to explain. First of all, you can’t focus on what you didn’t eat. You only have to focus on what you did eat. Okay, because you weren’t supposed to be eating those other things anyway. So when you stopped eating those foods, you no longer gained and you didn’t maintain either. You actually lost and that’s because you changed how you are eating.
06:00
So you have to celebrate the small win. Stop feeling like, oh, I missed out or I didn’t eat what I used to eat. Well, you weren’t supposed to be and that’s why you were gaining. So celebrate the small wins and keep building and putting that time in and it will pay off. One pound, it’s already paying off. You see how important it is to keep that mindset positive. If you don’t keep it positive, you will keep yourself stuck where you are or you will self-sabotage and just lose and gain the same weight over and over again.
06:31
It’s the mindset that you need to work on. You need to go into weight loss thinking I’m going to take this one day at a time, one week at a time, and that is how you will build those small wins. And, like I said earlier, yes, in the beginning it’s always harder because, listen, you’re eating so much less than you used to and you are hungry and it takes a while for you to shrink your appetite and shrink your stomach. So you’re hungry and you can easily have a negative mindset where you just want the weight off, so you just want to eat again. . But you can’t do that because even when you do get your weight off, you’re not going to go back to your old habits and overeat again. But you won’t even want to because once your stomach and your appetite shrink, you’re not going to have those feelings to do that. And that’s where you’re at right now.
07:18
What works is when you’re losing one pound a week and you shrink your appetite and you shrink your stomach. And when you lose those 10 pounds and 15 pounds, whether you’re at your goal weight or not, what you’re going to realize is you don’t want to overeat, you have shrunk your appetite, you’ve shrunk your stomach and you don’t have those feelings of I need to get this weight off right away because I want to go eat. You don’t have those feelings anymore, they’re gone, and that is what I hear from clients most of all that they love. Yes, it’s hard to deal with losing one pound a week, but what’s great is, after you get those 10 pounds, those 15 pounds off, you all of a sudden don’t have that urge to overeat. You’ve realized I can do this forever because I’ve shrunk my appetite, I shrunk my stomach. I’ve learned how to go out and order on program when it’s not my cheat meal or when I’m not going off program.
08:15
What you also do learn is you feel so much better before you even reach your goal, because you’re learning how to live a healthy life, how to live in balance, how to live in a healthy mindset and how to feel good and not have that hunger over you all the time. Okay, and you can only do that by shrinking your appetite and shrinking your stomach. You have to keep it positive and you have to embrace that by shrinking your appetite and shrinking your stomach. You have to keep it positive and you have to embrace the hunger in the beginning and know that one pound a week, you’re building something amazing. You’re building the body you always wanted from the inside out. You’re working on your mind, your body, your appetite. You’re shrinking your stomach. You’re working on your overall mental and physical health and and if you believe that and embrace that and you know that that one pound is what is going to get you there, well, that is when you will stop self-sabotaging, that is when you will start building, day after day and week after week, into the person you want to be. And you won’t only start building Once you get there. Once you get to your goal, you will have learned how to stay there. And that’s what’s so important.
09:19
You see clients that are with me. They’re with me forever because they keep the weight off. Yes, of course they may fluctuate a pound or two here or there, or even five pounds, but they get it off and they stay because they’ve learned, they’ve shrunk their appetite, they’ve shrunk their stomach and they know how to do this without medication, without drugs, without injections. And I’m not saying that’s bad, everyone has their own thing and I don’t judge anyone. But I will tell you, when you go off the medication, when you go off the injections, you’re going to have that hunger because you have not learned how to shrink your appetite, how to be in that healthy mindset and how to shrink your stomach. And you have to learn mindset before anything. That’s what helps you not only lose the weight but keep it off.
10:08
If I had to give you any advice, I would say go into your health and weight loss journey without a timetable. Go into it day one and follow what you are supposed to be following and build on that day with another great day. Remind yourself how you want to look and feel and that each small win is going to get you there. I know you can do it. I believe in you. Believe in yourself and you will get to where you want to be.
And that’s all I have for you today. Celebrate the small wins in your life. They mean more than you think. I hope everyone has the most amazing week. Hugs and love from me to all of you.
~Love to Live Healthy with Josephine Fitzpatrick
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