When January arrives, we hit the ground running. We’ve purchased our new exercise gear, we have a brand new pair of running shoes, we’ve invested in those healthy cookbooks to support us in our new lifestyle choice and we feel like we can take on the world with our new “weight loss” mentality.
Within the first few weeks of January, those trips to the gym are a cinch. The healthy diet we’re on doesn’t seem all that hard, even though that piece of cake we saw in the bakery window on the way home looked really tempting.
The new running shoes we bought seem to be doing the trick. So far, we’re on track with our New Year’s weight loss resolution.
Around the last week of January, things are starting to change, but not necessarily for the better. We seem to be having a hard time getting to the gym as often as we did the week before.
That piece of cake we saw in the bakery window last week was replaced with beautiful chocolate truffles which were just too hard to resist (even though it was only 3 that we ate).
Our new running shoes are starting to feel uncomfortable, and our healthy eating choices are becoming a real pain to prepare.
Then comes February! You hurt, you’re sore, you hate the music they play at the gym, you can’t stand the feeling of being sweaty, the veggies that have been sitting in the frig for 2 weeks are moldy because you can’t figure out what to do with them, and the whole plan that you were so excited about seems utterly ridiculous.
The fact is that YOU changed. The resolution that you made is just a plan. The plan didn’t change. Your mindset did. We are a “quick fix” society so if results don’t happen overnight, we lose interest.
If it doesn’t happen in a week or two, we just scrap the whole idea.
Well don’t give up just yet. There is hope and a solution!
Here are some tips to reprogram your brain to help you achieve that goal you made at the first of the year.
Tip #1 – Make sure your goal is achievable and reachable. Setting those unrealistic weight loss goals for yourself is just setting you up for failure.
This is a lifestyle change, not a quick fix. After all, look how long it took for you to put the weight on. Don’t expect it to disappear overnight.
Tip #2 – Team up with someone who has the same goals in mind as you. It’s always easier to work out with a friend.
Challenge each other. Celebrate weight loss successes together. If you get close to falling off the exercise wagon, having a buddy there to talk to will encourage you to get back to your goals and stick to them.
Tip #3 – Concentrate on the positive, not the negative. Remind yourself every day that this is a journey. Give yourself positive reinforcement morning, noon and night.
Athletes use “key words” and phrases just before they compete. Find out what key words work for you and repeat them to yourself several times a day.
Things like “I’m great just the way I am” or “I love every part of my body”, or “today is going to be my best workout day ever”.
Tip #4 – Log your performance in a journal. This is always a good way to keep track of how you’re doing with your goal.
There will be times when you won’t lose a pound, but there will also be times when you are feeling thinner and more energetic.
Take note of how you’re feeling that day or what you ate that day. This is very important information. It will start to tell a story about what helps you lose weight and stay on track or what pulls you off your weight loss path.
Tip #5 – Stay off the scale! This is the biggest mistake people make when trying to lose weight. As you build muscle mass and lose body fat, your body is going to look different.
You may not necessarily lose weight, but who cares? The success is in how you feel when you look in the mirror.
Scales aren’t always accurate anyway, so stay off them. Instead, measure results by running an extra mile, or adding an extra 20 minutes to your workout every so often.
Tip #6 – Eat right and sleep right. Watch what you put on the end of your fork every day. Make healthy food choices, saving the one day per week for your “treats”.
Lots of veggies and fruit will not only nourish your sole, but will keep you regular and fit. Also remember that when it comes to sleep, everyone’s different. Make sure you get at least 7 – 8 hours of good sound sleep to keep your body stress free the next day.
Most important, don’t worry or obsess about your weight loss goals. Just have faith in yourself and your ability to achieve what you set out to do.
Results don’t happen overnight. It takes time and determination. Who knows? You might even enjoy the journey.