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November 14, 2024By Josephine Fitzpatrick

THE POWER FROM WITHIN – TRANSCRIPT

SPEAKER: JOSEPHINE 

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. For the month of November, we are talking about the power of our words and how important they are to our health, well-being and our weight loss, and today we’re going to expand on this and we are going to discuss mindful eating, mindful speaking and the connection between words, goals and emotional eating. So let’s dive right in. For those of you who listened to our podcast last week, we spoke about how powerful our words are, and how we speak to ourself is so important. 

Daily weight loss affirmations and mantras are amazing if you want to stay positive and in tune with your own emotions. Now, this is really important when we’re talking about emotional eating, because when we’re trying to get rid of excess pounds, a huge cause of excess weight is emotional eating. It goes hand in hand: emotional eating and weight gain. So let’s talk about emotional hunger, because I think it’s a phrase so many people refer to, but they don’t understand what it truly is. 

Emotional hunger is an overwhelming feeling that often forms as a craving. Now the difference between emotional hunger and actual hunger. Well, when you’re really hungry, you will eat almost anything. Because that’s real hunger. But emotional hunger directs you towards specific foods, like cheat foods, or foods that you crave and love. And most important to understand is, while physical hunger can be quickly satisfied, emotional hunger is never satisfied at all, and we know this right. While real hunger full signals are usually turned off 20 minutes after you eat, emotional hunger can force you to eat for a long time after you’re physically full. You know it feels like you’re trying to fill an emotional black hole, that after a big bag of chips and a pint of ice cream it’s still a black hole that isn’t full. And that is because what so many people don’t realize is we don’t feel emotional hunger in our stomach. We feel real hunger in our stomach. Emotional hunger forms in our brain and if you think about it, that’s why you can go to the refrigerator and open it automatically, as if you’re a robot, not even thinking, because that’s your brain. It’s not your stomach telling you you’re hungry, it’s your brain telling you you’re hungry. That emotional hunger. 

02:09

I want you to realize the difference between emotional hunger and eating out of stress. You know, sometimes we eat just because we’re anxious, stressed or bored, but that’s different from emotional hunger. Emotional hunger is when we eat and we keep eating and we never feel full. When we eat out of stress or we’re anxious or bored, you know those things can pile up through the day and then you know, before you know it, you’re stopping to get McDonald’s French fries or you’re eating a bag of potato chips, and that’s because, because you know, temporarily it feels like the eating alleviates the stress. But you stop after and you know OK, now I just feel worse than before. And we know that because we immediately get disappointed, because we realize hey we are trying to lose weight and we just grabbed those fries out of stress and now im gaining weight.. But either way you realize it quickly that why its temporary. Eating from stress anxiety or boredom isn’t long term it can happen over and over but the act itself isn’t long term. 

02:54

But when we talk about emotional hunger, that’s something that sometimes people can go a day, a week, a month and just eat emotionally and they just never feel full. And that’s because when it’s emotional hunger, our mind and thoughts take completely over, and in those moments we have blocked out our goals we have blocked out everything. If you remember what I said last week our minds are so strong that we can control it on so many levels, not just with healing, but we can also give it the ability to completely and mindlessly block out and forget what we want it to when we want it to whether it’s good or bad for us. 

But when it comes to emotional there are many different practices designed to combat emotional eating. And affirmations and mantras are two of the best ones, because they both affect your mindset, and when they affect your mindset, it can direct your thoughts away from going into the pantry or opening up the refrigerator door when you’re not even hungry. More importantly when it affects your mindset it gives you more control than what you had before. 

So let’s talk affirmations, visualizations and mantras, because all three of them are amazing and will help you stay positive and in tune with your emotions, and giving you the control you need. So let’s go through all three individually. 

04:09

What are affirmations? Well, they’re positive statements, right? They challenge and reframe negative thoughts, helping you to create a mindset for success. So think about this when you repeat an affirmation like, for example, I am capable of achieving my weight loss goals, or I make healthy choices every day, that can reinforce your dedication to your goals, because you’re consistently reminding yourself with your affirmation to keep a focus on these goals. That’s what keeps you in a positive mindset and it keeps you focused on your intentions. That’s why they’re so important. 

04:45

Now, another key component in our affirmations is visualization. When you envision the person you want to be, you are really setting the stage for transformation. Think about this, If you are visualizing your body with weight loss in your favorite outfit, or if you visualize feeling so much confidence walking into your lunch meeting because you love the way you look. This vision acts as a constant motivation, guiding your actions and decisions each day. It’s what we want, and the more we visualize it, the more it feels real and the more you’re going to want it. In fact, in sports, visualization is constantly used by athletes. Think about a Marathon runner on a daily run. A marathon runner will picture themselves running through the finish line. It helps them go extra fast and that extra mile on their daily run.

05:30

To use your visualization, start by picturing your ideal self, considering not just the physical appearance but also your emotional and mental well-being too. Spend a few moments each day visualizing yourself reaching your weight loss goals. Imagine how you will feel, what you will wear, what you will be doing and all the compliments you will be receiving. Think about your next business meeting or your next date, or maybe your next beach vacation. When you engage in all your senses during this process, you will create a vivid mental picture that reinforces your commitment, and this practice will motivate you and it will help create a sense of ownership of your entire journey, making it feel attainable and real. 

06:20

So now what we do is we take our visualization and we do visual affirmations. But just to be clear with the differences, an Affirmation is a method that focuses solely on saying the positive statement repeatedly, either out loud or silently. Reinforcing the message as you say it. A Visual Affirmation is when you actively picture a scene or image that embodies the desired outcome in your mind. It engages your senses to make the affirmation more impactful. So we know affirmations serve as a positive statement that reinforce your self-belief and your commitment to your goals. But when you combine this and consistently repeat affirmations that actually align with your vision, you’re rewiring your mindset to support that journey. So, for example, think about a phrase such as, I will walk away from temptation and feel powerful in my action, and you actually picture yourself feeling powerful because you’re walking away from the temptation. That’s a visual affirmation. Another one is, Every choice I make today is getting me closer to the body I want to see in the mirror. And then you visualize yourself looking in the mirror at the body you want to see. These visual affirmations will make your thoughts more real and you will feel like it’s actually making concrete changes in your everyday reality. 

07:38

Now let’s talk Mantra, which literally means a tool for the mind. And it’s important not to confuse mantras with meditation. Meditation is a physical technique. Mantras for weight loss are sentences that help you stay focused on your goal and get rid of negative, unproductive thoughts. They are connected to the practice of mindfulness, which is so helpful in treating different medical conditions, including emotional eating. There are so many powerful mantras for weight loss. I’m going to tell you two of my favorite. 

One is- I am willing to feel the temporary discomfort of not eating when my body isn’t truly hungry. And the next one is – Food doesn’t control me. I control food. 

08:23

For your convenience, I put a list of weight loss mantras and weight loss affirmations on my blog page, on my website. So just go to innovationweightloss.com and go to my blog page, and you can go through the whole list and pick the ones that resonate with you. Use them daily. Maybe in the morning or at night before bed and whenever you need them throughout the day. Eventually you will memorize them and they will be an automatic tool that will help you live your healthiest happiest life.

When we learn the importance and the power of our own words and how it all connects to our mindfulness, it gives us a clear vision about what we want and what we don’t want and, using the power of mantras and affirmations, gives us the ability to create a powerful, strong mindset that not only supports our weight loss, but also fosters a deeper sense of self-worth and fulfillment of who we are and what is important to us. It helps us live a healthy and meaningful life, and that is what I want for all of you. 

09:10

So check out those mantras, and affirmations, and pick the ones that resonate for you and bring them into your daily life. They are going to help you. It’s going to be the difference between you walking away from temptation. It’s going to make the difference between you opening that refrigerator door and actually eating something or shutting it. Once you have your mantras, and your affirmations and you use them in your power they are going to help you reach all your goals. 

So I really hope this helps, I am wishing everyone a very positive, healthy, happy week. Remember never let your fears get bigger than your faith. Much love to you all. 

~Love to Live Healthy with Josephine Fitzpatrick

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November 12, 2024By Josephine Fitzpatrick

AFFIRMATIONS, VISUAL AFFIRMATIONS & MANTRAS

Weight Loss Affirmations

  1. I believe in myself.
  2. I will be successful in losing weight.
  3. I’m perfectly capable of achieving my ideal weight and every day it gets easier and easier.
  4. I work on my mindset to help me feel really positive.
  5. I have what it takes to achieve my optimal weight.
  6. I’m enjoying building really healthy habits into my life.
  7. I am developing more healthy eating habits all the time.
  8. I believe in my ability to change my habits and create new, positive ones.
  9. I am developing a lifestyle of vibrant health.
  10. I am eating meals that contribute to my health and well-being.
  11. I eat my meals slowly and mindfully now. I savour every bite.
  12. I stop eating when I feel full.
  13. I am choosing progress over perfection.
  14. I exercise because it makes me feel good.
  15. I really enjoy moving my body now.
  16. I am becoming fitter and stronger everyday through exercise.
  17. I’m improving my health every day
  18. I properly chew all the food that I eat so that it gets digested properly.
  19. I will reach and maintain my ideal weight.
  20. My body is amazing and it allows me to do so many things

Visual Weight Loss Affirmations

1. I see myself at my ideal weight
2. I am excited to go clothes shopping for my new body
3. I am happy to feel strong and healthy in my new body
4. I am walking away from all temptation
5. I am a conscious eater and only choose what is going to benefit my weight loss
6. I am full committed to feeling my best everyday
7. I am confident in my Body and in all my clothes
8. I am excited to get dressed in the morning.
9 I love feeling strong while I am exercising everyday
10.   I love my walks in nature and how they clear my mind
11. I am embracing my weight loss and how good I feel
12. I love to live healthy
13. I feel good in my body and mind
14. I am getting stronger and slimmer every day
15. I treat my body with love and kindness 
16.   I believe in myself and all my decisions 
17. I love what I see in the mirror
18. I am excited to wear my bathing suit on my next vacation 
19. I love that my body is fit and strong
20. I love the confidence I feel when I am 

Weight Loss Mantras 

  1. I’m not seeking the fleeting pleasure from food at the expense of my health.
  2. If hunger isn’t my problem, food isn’t the solution.
  3. I’m not abusing my body by giving it food that it doesn’t need.
  4. I am willing to feel the temporary discomfort of not eating when my body isn’t truly hungry.
  5. I can eat the foods I like when I am hungry.
  6. Food doesn’t control me, I control food.
  7. I’m creating my future body by choosing to eat only when I’m really hungry.
  8. I deserve to have a slim and healthy body.
  9. I eat to nourish my body, not to avoid my feelings.
  10. It isn’t self-care to reward myself by giving my body food it doesn’t need. I can reward myself in ways that are truly good and enjoyable.
  11. Choosing not to eat when my body isn’t truly hungry is easier than being unhealthy.
  12. My body has the amazing ability to let me know when to eat and when to stop, and I honor my body by listening to it.
  13. Eating when I’m not really hungry won’t fix the things I am trying to avoid.
  14. I take good care of my body because it does so much for me and it’s the only one I’ve got.
  15. Eating to cure my emotional pain will not eliminate the pain, but will make it worse in the long run.
  16. I give my feelings the attention they actually deserve and don’t eat to avoid them.
  17. Will eating this right now lead to happiness and well-being in the long term?
  18. I’d rather deal with my feelings and end emotional eating along with my weight problem than deal with the negative feelings of overeating and being unhappy with my results.
  19. I choose long-term joy over immediate gratification of eating when I’m not actually hungry.
  20. Im in control of my results.
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November 7, 2024By Josephine Fitzpatrick

THE POWER OF YOUR WORDS – Transforming Thoughts for Weight Loss Success

LOVE TO LIVE HEALTHY TRANSCRIPT

THE POWER OF YOUR WORDS –

Transforming Thoughts for Weight Loss Success

Speaker: JOSEPHINE FITZPATRICK

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick, and for the month of November, we are going to focus on the power of our words and how they affect all the success in our life. Words are really one of the most powerful tools we have and because of this, it’s important to recognize that words really matter. Honestly, I don’t think that many people take the time to really think about how powerful their words can be. Think about it, one positive or negative word from us to another person can affect their entire day, week and even month. Words have the power to inspire, motivate, comfort and heal, but we also know they have the power to cause harm, pain and damage. And honestly too often I hear people talking in a conversation without really thinking about the impact of what they’re actually saying. Words can impact yourself or others just by speaking them.

00:51

So let’s talk about how words can impact ourselves. For example, have you ever heard yourself saying this situation is just impossible, or I can’t lose weight, I can’t stay on program, I’ll try, but I can’t really do it. I’m always hungry. If you answered yes to any of those, then you have been sabotaging your success simply by how you speak. You know that your subconscious interprets what it hears very literally. Your mind and body will follow the direction of your words. So if you want more success in health and weight loss, you must begin with what you’re projecting into the world each time you open your mouth. 

01:37

You must think before you speak, because the words you use hold immense power. They have the power to fuel your confidence and ambition, but they also have the power to make you feel anxious and inadequate. They have the power to make you feel strong and give a great first impression, but they also have the power to have you quickly forgotten. They have the power to create opportunities, but they also have the power to shut them down. You know, did you ever hear the saying? The words you speak become the house you live in? Well, that saying is so true because the world literally mirrors yourself back to you. If you use positive language about yourself and your ability to meet challenges and achieve your goals, then that is what will show up for you externally. But also, if you continue to say things about yourself or your circumstances that sound hopeless or fearful, or about your constant anxiety or pessimism, then those words are what is going to shape your reality. And it’s not you just talking to you, your language also impacts how others perceive and relate to you. You know, if you often feel left out or spoken down to consider how your speech patterns are contributing to how others engage with you, using language like making excuses or second guessing your opinion before you even shared it can completely undermine you as a person. If you listen to any successful person, you will notice they use language that is positive, precise and action focused. 

03:13

It’s important to understand how the words we choose to speak and think have such a profound impact on our mindset, especially when it comes to our weight loss and overall health. Each word carries energy, shaping your perception and influencing your actions. When we describe ourselves or our journey using positive, empowering language, we set the stage for success. For example, instead of saying I can’t resist temptation, we can choose to say – I am learning to make healthier choices. And that little shift in words not only alters our own mindset but also redefines our relationship with food. Positive affirmations play a huge role in reshaping our internal dialogue. What we say to ourselves internally matters more than what we say to anyone else, and by consistently practicing affirmations such as I am capable of achieving my goals, or I love my body and I want to treat it with respect, saying those affirmations, we are reinforcing a mindset that actually aligns with our weight loss aspirations. Eventually, they help to break down our self-doubt and replace it with a sense of empowerment, making it easier to stay committed to our healthy journey. 

04:30

We also have to be very mindful of the language we use when we do have setbacks, because no one is perfect. You know, I believe that we should go into everything thinking 100% positive. We want to inspire ourselves to reach for the stars, but the bottom line is no one is perfect every day. So when you do have a setback, you have to watch your language so it only is a setback. For example, instead of saying a slip-up is a failure, instead you can say it’s a learning opportunity. Thinking something like I learned something valuable from that experience. Well, that helps you bounce back more effectively, see, by changing challenges into a constructive statement, helps empower ourselves to keep progressing rather than allowing that negativity to derail all our efforts. You know, if you say to yourself I’m a failure, I messed up, so now you go off the whole day. No, don’t do that. Instead, you turn it around and you make it constructive. Okay, I went off. I see what happened. I see what triggered me. I’m learning from it. I’m moving on back on my path. You know, if you think about it, weight loss is hard enough, but it’s even harder if we are talking ourselves down, if we are self-sabotaging our own thoughts. 

05:46

We all know firsthand the impact our words have on our mindset. It’s undeniable. We have all heard when a child grows up being verbally abused by a parent or by any elder, hearing the same negative things over and over again you’re fat, you’re ugly, you’re stupid, you’re never going to be anything in life that child grows up with no confidence and believes what they heard. But when a child grows up with constant reassuring how amazing they are, how they can do anything they want to do when they grow up, they grow up confident and excited about their future. Words you are told from the time you were young can transform your mindset to believe what you have been told. That is how much power is in words. So by choosing language that uplifts us and inspires us, we can transform our thoughts. And in transforming our thoughts, that will help transform our actions. You know if we keep telling ourselves what we are capable of. We will eventually start doing it. The thought transforms the action, and embracing that power of positive words not only enhances our self-image but also pushes us towards our weight loss goals. 

06:48

And when I say language, the best language to help your mindset go from negative to positive is always going to be affirmations. I can’t even begin to tell you how many times I send affirmations to my clients and I have them repeat them when they need them. They are life-changing when they are used correctly. You know we all hear about positive affirmations, but many of us do not realize there has actually been a lot of science behind the success of using them, because, when used correctly, positive affirmations are more than just simple phrases. They are powerful tools that can significantly influence our thoughts and behaviors, particularly in the use of weight loss. When we repeat positive statements about ourselves, we engage in a process known as cognitive restructuring, which allows us to challenge and change negative thought patterns. This is just another shift in mindset that can lead to healthier behaviors, and those healthier behaviors will contribute to our weight loss goals. By consciously choosing words that uplift and inspire us, we are constantly creating a healthier environment that will lead to the transformation and success we want. 

07:57

You know, when it comes to positive language, the brain is highly responsive. We don’t always remember or realize how amazing and smart our brains are. I’m sure I mentioned this before, but a Doctor once told me a long time ago that our mindset is so strong that we have the ability to heal ourselves from sickness, but we also have the ability to make ourselves sick. It’s all about what we think. When we affirm positive beliefs about ourselves, we activate pathways that reinforce those beliefs, making them more likely to manifest in our daily lives. By consistently practicing affirmations, we can actually retrain our brains to focus on our strengths rather than our weaknesses, giving us a more positive self-image. And that is what encourages those healthy lifestyle choices. And that is just the mental connections. Positive affirmations are also so important with emotional connections. When we recite affirmations that actually resonate with our true desires and values, we engage our emotions, which enhances the effectiveness of the practice. For instance, saying something like I am strong and capable of achieving my weight loss goals. That not only reinforces a positive self-image, but it also creates feelings of empowerment and motivation, and this emotional engagement can move you forward to take action, whether it’s choosing to stay on program, being more active or just living an overall healthier life. 

09:30

Even when it comes to stress, affirmations have proven so successful. Incorporating positive affirmations into your daily routines leads to reduced stress and increased resilience. And we know stress often plays a significant role in weight gain and difficulty losing weight, because we know stress triggers unhealthy eating habits and emotional eating. But by using affirmations to helps you create a mindset of calm and confidence, we can counteract that stress and its negative effects on our bodies. Saying something simple like I am in control of my results or I can make it through this difficult time, can be a game changer with your stress and trigger eating. 

10:10

You know the bottom line is with all I’ve just spoken about is that you have to be prepared. I say it all the time, I can never say it enough. You need to always be prepared with your food, of course, but also with your affirmations. You need to be prepared in every area of your life. Saying affirmations in the morning is great to set you up for the day, but also having them in your head or on your phone, ready for you to look at when you do have that moment of weakness or stress, is the key to keeping you on path. 

10:37

We have to remember embracing this practice is not just about losing pounds, but it’s about gaining a deeper understanding of ourselves, learning what we need, and when we need our affirmations, and being prepared to take a breath and a step back and say them to ourselves so that we can continue on our path and our journey toward a healthier and happier life. As we create more positive relationship with our words, we open up the door to limitless possibilities and profound personal growth in all areas of success and in all the goals we are working toward. 

Thank you for listening today. Next week, we will be talking more about specific affirmations, how to use them, how to use your words for real meaning, and some mantras that can help us all reach our goals. Please make sure to hit the follow button so you can get access to our next podcast as soon as it comes out next week. I’m wishing everyone a happy, healthy, positive week – and always, always, let your faith be bigger than your fears. Much love to you all. 

~LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK
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