I have been helping individuals lose weight for over a decade and a half now and, my belief through my experience is – even the best of the specialists in the world will not be able to help one lose weight and get them to their wellness goals if client is not mentally not ready for it, i.e. if they do not believe and see themselves there already with the burning desire to be at their goal weight or peak health. The best of specialists would work on psychology first before they can even attempt to help clients with their diet.
I have observed many client’s behaviours over time and, in my experience, if you are one of those struggling to stay on track of your goals, here are just few simple solutions that may help you get on with your wellness plan:
Find your reason WHY
Sounds like a cliche, however, if your mindset is not geared up towards making healthy decisions, you will not be able to stick with any diet or exercise regime. No one can really force you to change anything, and no one should. This needs to be voluntary. Even your doctor may tell you that your health is at risk, but it is you who needs to make a decision to change. Good start, perhaps, is to think how your life would be different if things were different; what would you be able to do if you had more energy in a day, how would it feel if clothes fitted better. Figure out the way so that pain of staying the way you are is higher than the pleasure that certain foods give you. Think of your why until it makes you cry. Dig deep to find internal motivation that would be a daily reminder and keeping you on track. Then stay with that feeling and a healthy vision of you believing it is possible. See yourself as healthy and at your ideal shape. Then start making health choices as the person who already is healthy and at their ideal shape would. The rest will follow.
Set Realistic Goals
It is almost impossible to transform your diet in one day. It took years to develop bad habits and Rome was not built in one day. When you start with a smaller goal, like drinking more water or eating a healthy breakfast every day or exercising twice a week for a number of weeks, there is a better chance you will reach it. Having all or nothing attitude and wishing to change everything in one go is setting yourself to fail as you do not yet have habits to support all that needs to change. Not YET!
Celebrate Small Wins
Setting smaller, more realistic goals helps you to achieve them. Achieving small goals on a daily basis reinstate your self-belief that YOU CAN DO IT. Celebrate small achievements, raise the standards slowly, keep repeating the process and slowly but surely you will build many new habits that support your healthy, active lifestyle. You would have built them over time and there is more chance they will stick.
Become more Mindful
Many of us eat out of boredom, sometimes when we are stressed or when we are feeling down. Emotional eating is a reality of many of my clients. Next time you reach for a drink or a snack– get in a habit of taking first a moment to decide whether you are actually hungry or thirsty. If indeed thirsty – have water instead. When having a main meal, make sure your portion sizes are right and put as much on your plate as you should be consuming in balance. Think twice before putting extra on your plate. Remember that it takes 20 minutes for the signal to get to your brain to say that you are full. So, eat balanced meals slowly, savour your meal, it will help digestion too. Being mindful goes a long way.
Find Some Support
It is well know now that joining a community of people who share like-minded goals will work out to be more successful. Whether it is a group support or an accountability health and/ or fitness coach, you will stand a better chance reaching results rather than going it alone. University studies show that of those who embarked on a program of losing weight or getting fitter with friends & within community: 95% completed the program compared to 76% who went solo and, after 10 months, 66% of the group had maintained new physique compared to only 25% of those who were on their own. So, you are THREE times more likely to succeed with support!
Commit to learning
Knowledge has a huge power. At this time of Information Age, any piece of information we need to help us make the right choices, whilst conflicting at times when it comes to health issues and what works and what does not, is readily available for us to find it, research it, study it, see what agrees with us and apply it. I believe that education is the most important component and that is why it is such a huge part of my business and how I chose to work with clients. I have seen my retention be the highest with those valued clients that are also committed to the process of learning because they get the best results. Only with learning we develop awareness and awareness is the first step to sustainable change. Always remain a student!
Be Accountable to someone
I have personally seen over the last decade that those of my clients that keep coming to see me regularly either on a 1-2-1 basis or those that keep coming to the classes, like our CobraFIT HIIRT or past Weight Loss Challenge classes, will always get better results than those that come occasionally, then stop and then try to re-commit again and the cycle continues. All of my clients would have their meal plans & nutrition personalised, so they all have the same tools and mechanics, but regular accountability and support hold the magic key. I now have clients who have been with me for 10 years and they still see me at least once every one to two months, if not more often when they feel they dropped the ball. And they do. We ALL do. And that is OK. It is not about never dropping the ball, but how quickly we pick it up again.
Master Your Inner Game – Stop Negative Talk
While we all know now that 80% of your weight loss is nutrition and only 20% is exercise, I would totally agree that, on top of having the right mechanics and tools in place – your psychology is a whole other 100%. Work on your attitude and mindset daily. DAILY. Listen to the inspirational videos, audios or read books. Set aside at least 15 minutes a day on your personal growth, ideally first thing in the morning. Get up 30 minutes earlier to set yourself right for the day ahead. Set the right intention before the day takes over. Have a picture of yourself when you were at your best (or someone who inspires you) and let it be your daily reminder where you want to go and why making new healthy habits will be worth it in the end. That is what successful people in different areas of life do… work on their vision daily. Start as a winner, think as a winner, talk as a winner. Be impeccable with your word. No negative self talk! Only think in positives…
So, work on yourself more than you work on your weight loss, hence – Think your way to a slimmer, healthier You!
And please feel free to reach out if you would like advice or support! I hope this has been useful.