Maintain and Regain Motivation
As we near the end of January. Many people begin to struggle with their
weight loss and fitness goals. There are
many factors that contribute to “failure” of diet and fitness plans. Here are some ways to help get back on track.
1.
Analyze
your barriers. This is probably the most
important aspect of achieving success.
Figure out the things that are keeping you from achieving your
goals. One of the most common barriers
to health and wellness is time. We are
so busy in this society that our health sometimes is put aside. The good thing about this barrier is that
it's concrete and objective. It takes
work to overcome this barrier but it's something that is task oriented. With planning, preparation and practice, it
can be achieved.
2.
Beware
Saboteurs. A saboteur is a person who interferes
with your success. Saboteurs take the
form of spouses, best friends, coworkers and your children. Sabotage isn’t always malicious but it can
interfere with your goals. The first
thing to do is communicate your goals. Let’s
say a coworker brings in brownies that you “just have to try”. You
can politely thank the coworker but explain you’re on a very specific eating
plan and you do not want a brownie. At
my house I pre-prepared specifically portioned meals which were in individual
containers (We’ll discuss this more during the section on meal preparation). My spouse unintentionally took some of these
meals to work for his lunches. I had to
politely explain that these were specific portions for me but I offered to make
some for him as well.
The amount of time and effort required to explain your goals
to others depends on the specifics of the relationship and the amount of
support you need from that person. Usually
it’s best to be polite. Use phrases like
“I’d appreciate it if you didn’t offer me dessert while I’m trying to achieve
this goal”. Ultimately, remember that you cannot control the actions of others
but only your own.
3. Analyze
your goal. Is your goal measurable and
attainable? Is it reasonable? Sometimes, fitness and weight loss goals in
January are very optimistic. We may have
good intentions but if we set our goals too high we can become overwhelmed. It may be better to take a large goal and
break it down into smaller pieces. Also, it’s important to be flexible. Life can be unpredictable and we may need to
make adjustments to our goals.
4.
Don't be
afraid to Ask for help. It may be as
simple as asking a friend or spouse to encourage you and help keep you on track. Many
are willing to do this but ultimately it is you who is responsible for your own
actions. You may wish to hire a health coach or
personal trainer. Some people find it
easier to take direction from a person in a certain role. Working with a coach also increases
accountability which improves success.
If you’re sabotaging yourself, it may be time
for behavioral therapy. Many unhealthy
behaviors are linked to emotional issues or events. There may be fear, whether we're afraid to
fail or perhaps afraid to succeed. We
may fear loss of control. The mind is
such a complicated thing that we sometimes need help figuring this out.
I wish everyone encouragement and success in their journeys toward health and happiness.
Here's to your health.