Today's Overview:

In mapping your course, you need strategies to stave off discouragement that may come from time to time. You'll also need simple ways to accomplish some of the daily activities vital to your weight loss goal. So, today's focus is on encouraging yourself and simplifying some of your weight loss goal-related activities.

Give yourself praise!

Mindset: Pat Yourself on the Back

Many high-achievers are very hard on themselves when they fail or make mistakes. But they are not very good at complimenting themselves or patting themselves on the back when they do a good job. Although it's a good idea to have high standards and hold to them, there is a right way and a wrong way to handle situations when those standards are not met. Take a moment to think about how you talk to yourself when you blow it with your diet or exercise program. You might notice that you talk pretty harshly and sternly to yourself. Imagine talking that way to a child or best friend. You probably would not be friends very long if you always talked to another person how you speak to yourself in those situations. Another way to look at this is to think about the person you love the most. "How would that he/she want me to talk to them when they have made a mistake?" Ask yourself, "How would I want another person to respond to me when I make a mistake or do not meet a certain standard?" That is probably how you should be talking to yourself in those situations. Thinking beyond how we respond to ourselves when we make mistakes, consider your practice of patting yourself on the back.How often do you pat yourself on the back for a well-done job? How many times in the last seven days have you done so? Do you look for things you have done well in working toward your weight loss goal? You should. You should also set up rewards when you attain specific objectives or "Doing a great job!" This is very good for us to do with our children, spouse, pets, you name it. So it is also imperative and healthy for us to do this for ourselves. Do you beat yourself up and get discouraged when you give in and eat the wrong thing or miss a workout? If so, do you also tell yourself, "Good job for sticking to your plan amid some major challenges and temptations today"?

Key Takeaway:"Catch yourself doing good," and pat yourself on the back.

Apps can make your life simpler

Lifestyle: Use Apps

Apps are an excellent tool for those already committed to making change. They are not a replacement for discipline, but they are a great way to simplify some of the processes I have covered. For instance, you can find apps to help you keep track of your food intake, graph your weight, keep your schedule in check, etc. Minimize the number of things you have to think about in a day and automate as much of your life as possible. In this way, you can apply more of your "bandwidth" to taking care of the most important things, including your health and fitness!

Key Takeaway:Let apps make things easier for you to have more time for your weight loss goal.

Save on calories and satisfy your sweet tooth

Nutrition: Use a Meal Replacement Shake

One of the things you can do to simplify your meal plan and save on calories (and weight) is to replace a meal or two with a good, nutrient-dense meal replacement shake. It will save you from excessive calories, but it'll give your body the coenzymes and other nutrients needed to keep your metabolism high to burn fat. Using one of these will be an excellent idea if you know you may be on the borderline of being over tomorrow's weight goal.

Key Takeaway:Leverage the nutrient density of meal replacement shakes to help you lose weight faster.

Walking stairs is excellent exercise

Exercise: Use Your Stairs

Exercise does not have to be a significant production. You don't need to go to the gym. You don't even need exercise equipment. If you have stairs inside or outside your home or office, you don't just have a set of stairs. You have a StairMaster. If you don't have time to go to the gym, use those stairs. Walking or running your stairs for 30 minutes, taking breaks between taking care of household chores, cooking, and the children will burn calories and keep you speeding toward your goal.

Key Takeaway:Find simple activities/exercises to burn calories at home,using what you have available.

In Conclusion:

When mapping your course on this journey, know that it doesn't always have to be a challenge. A little encouragement and technology can make the ride on this journey a more pleasurable one.

Complete the Following Sentences:

• "What l did well today: [list],"• "An app for [what] would help me,"• "I can replace meals [when],"• "I can use stairs [where]."

Day 11: Encouragement & Simplification

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