I have been helping individuals lose weight for over a decade now and, the truth is, even the best nutritionist in the world will not be able to help you lose weight and get to your wellness goals if you are mentally not ready for it. I am not a psychologist, but I have observed many client’s behaviours over time and, to get into the game, here are just a few simple solutions to help you get on with your weight loss & wellness plan:
Find your reason WHY, make it to be YOUR choice
If you are not mentally ready to make healthy decisions, you will not be able to stick with any diet or exercise regime. No one is forcing you to change anything, your doctor may tell you that your health is at risk, but you need to make a decision to change. 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.
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 build 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.
Celebrate Small Wins
Setting smaller, more realistic goals helps you to achieve them. Achieving small goals on a daily basis reinstates 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.
Commit to learning
Knowledge has 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!
Master Your Inner Game
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 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.
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 that, 20% is having the right mechanics and tools in place and as high as 80% is your psychology.
So, work on yourself more than you work on your weight loss & think your way to a slimmer, healthier You!