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Motivational Monday

Motivational Monday: Set Small Goals

Motivational Monday: Set Small Goals

In this week’s Motivational Monday, I want to talk about the importance of setting small goals in your health journey.  If you look at everything you need to fix, it can be very daunting and a little discouraging because it all seems so overwhelming.

When I first started this way back in 2014, I was 400 lbs, I had Metabolic Syndrome, my cholesterol was crazy and my Blood Pressure was an absolutely insane 200/160 on a good day.  That is a LOT to fix and if I looked at it all at once, I felt so overwhelmed that trying to fix any of it, much less all of it, seemed like a gargantuan task that could only lead to failure.

Once I did my research and figured out how I was going to attack the problem, I decided to not worry about all the medical stuff that was wrong with me like the BP, but to just look at my weight as a barometer of my progress.  In fact, I went and bought a special scale because the one I had couldn’t go as high as I needed it to go. (Now I have a fancy one that connects to my phone through BlueTooth to record all my info.  I think it’s awesome!)

Then I decided exactly how I was going to do it and what I decided on was to only shoot for a 10 lb loss.  That’s it.  Not the whole 250 lbs I needed to lose, not get my BP under control or fix the metabolic syndrome, just lose 10 lbs.  It took a few weeks but I eventually got to 390, then I made 380 my next goal.  My entire weight loss journey has been 10 lbs at a time.

Yes I’ve lost 190 lbs so far but really, I just met my 10 lb weight loss goal 19 times.  Just small baby steps, one after another to get me where I wanted to be.  No crazy surgeries or pills or starvation diets.  Just taking care of my body, eating the right foods and paying attention to how my body reacted.  I repeated what worked and stopped doing what didn’t.

In your weight loss journey, figure out the small steps you can take to incrementally get you where you want to go.  Maybe you try to lower your BP 5 points at a time or increase your max bench press 5 lbs at a time or maybe you are just trying to lose weight like me.  Whatever it is, don’t focus on the mountain, just look at the next step in your journey.  Set a small goal, work towards it, celebrate when you reach it, then set a new goal and repeat.

Don’t allow yourself to become overwhelmed, just move forward and complete your journey.

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Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

Motivational Monday: Whenever You Say Yes to Something, You Are Saying No to Something Else

We are back with another Motivational Monday where we take a break from looking at the science of the ketogenic diet and work on improving our mindset to maximize our longterm success.

One of the most powerful tools I use when making any decision but especially when deciding what to eat is instead of thinking about what I’m saying yes to, I instead think about all the things I am saying No to instead.  You can’t do everything so it pays to be very selective about what you do and what you eat in order to get the maximum benefit from your actions.

For instance, one of the things I struggle with most in this way of eating isn’t the desserts.  In fact Easter was yesterday and we had a ton of desserts available after dinner, every one of them sugar free and high fat.  The recipes for which can be found in my Ketogenic Dessert book available here.

No, my biggest challenge is Coke Zero.  While I know it is technically sugar free, I also know that the Ace K sweetener in it can cause an insulin reaction.  A small reaction but one that has the power to slow down my weight loss.  One of the mental tricks I have used to overcome this temptation is to work through exactly what I am wanting to say yes to AND exactly what I am saying No to.  Mentally it looks like this.

When I say Yes to Coke Zero, I am saying yes to:

  • an acidic drink that will decay my teeth
  • a sludgy mix of chemicals that am not sure about the long term effects on my health
  • A massive dose of sodium that can raise my BP (I already have issues with this)
  • a rise in my insulin levels without a corresponding rise in blood sugar levels
  • something that can dehydrate me and tax my kidneys
  • something that is not in the long term best interest of my health

And what I am saying No to is:

  • Water – this will keep my hydrated and satisfy my thirst
  • Coffee – I can put some fat in it if I’m feeling hungry
  • Tea – Probably my favorite thing to drink
  • Club Soda – All the benefits of water but with bubbles

Logically thinking through the issue like this can give me the emotional distance I need from a craving to make a good decision.

This can be applied to anything you are going are craving.  Whenever you say Yes to something, you are by definition saying No to something else or multiple other things.  Think through those No’s and see if there is a better solution for you.

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Motivational Monday: Imagine the Long Term Outcomes of Your Diet

Motivational Monday: Imagine the Long Term Outcomes of Your Diet

Video Transcript

Hey guys, Aarn Farmer here with MySugarFreeJourney.com and we are starting something new today.  We talk a lot about on this blog about
different ways to lose weight.  The different biochemical things that happen as you as you eating low-carb, high-fat. The different reasons for for eating that way to lose weight and my own personal journey as I’ve lost about 190 pounds so far eating this way but we don’t talk enough about what’s going on between the ears of someone who is struggling to lose weight and I think I wanted to start something new.
These Motivational Monday videos will be used to talk about what can get you motivated.  How you can improve your mind set to begin to want to lose weight.
Let me ask you a question have you ever heard of someone that takes a shower everyday and then they skip a day for whatever reason and then that person deciding, “oh my goodness, I’ve skipped a day of showering! I might as well skip the next shower and the next shower and the next!”  Then they don’t take a shower for months!  You’ve never heard of someone doing that.  That’s ridiculous!
But have you ever heard of someone going on a diet and then they cheat or something goes wrong and then they say “Well because I skipped yesterday I might as well skip tomorrow too and cheat again” and then they are off their diet for months at a time.  Why why does that happen?
Well how can someone you know skip a shower and go right back into their regular pattern but if someone skips a day on their diet they can’t seem to pull themselves back to the diet.  What’s going on there? I think the reason is because we know the benefits of showering every day and we know what’s going to happen to us if we if we don’t take that shower.  We’re going to stink, people aren’t going to hang out with us and things aren’t going to go well for socially.
But I think a lot of times we don’t associate the long-term health risk of having a cheat day or of eating the wrong types of food with the long-term risk of what we’re eating today right in front of us.  So I want to challenge you to do something today or the next time you feel yourself slipping. The next time that you are wanting to change the way that you eat or to slip back into your old habits and eat the eat the foods that that got you where you are now which is fat, sick, tired and nearly dead.
When you get in that place I want you to imagine the long-term risk that you are undertaking when you eat those the crappy foods that made you sick and fat. I want you to think about the high blood pressure it’s going to give you. I want you think about the type 2 diabetes is going to put you at risk for.  I wanted you to think about the joint pain that you’re going to feel as those grains are going to cause inflammation.  I want you to think about the cardiovascular disease that it’s going to cause. I want you to think about those long-term risks that go along with eating the crappy SAD (Standard American Diet) and imagine those things.
Don’t just think about the carbs that are right in front of you but begin to think long-term.  Begin to think about what’s going to happen as you continue on down this road.  And if you do mess up or you have a cheat day, things go wrong or whatever, I want you to think about my shower example and get right back on the horse. Get right back into your diet!
Don’t use the fact that you cheated yesterday as an excuse for cheating today.  You chose yesterday but it’s in the past, it’s gone.  You get right back on the horse today.  If you’re relying on just willpower to do this diet, your willpower will run out.  What you want to rely on is a strong mental picture of what eating a Standard American Diet does versus what eating a low-carb high-fat diet does for your health and sometimes that’s all that you’ve got to rely on.
This was Motivational Monday! I appreciate you watching and we will talk again next week.  Bye!