Success in any endeavor, including health and fitness, begins with the thought of what you want to attain. Your desire needs to be clearly defined before you can begin to take action. Before you embark on a weight loss program you need to make changes, and seek out the way to reach your desired goals. You have to adopt a “no excuse” attitude and stay focused on the end result.
Do these excuses sound familiar?
“If I just had more time, I would be exercising regularly.”
“I tried to eat low-fat today but my kids wanted pizza.”
“Every time I plan to exercise or eat healthy, something always comes up.”
“Eating healthy is too expensive.”
If you believe that these outside factors are out of your control and are preventing you from reaching your goals, you will only continue to get the same results. The solution is to work towards positive changes that will help you attain your goals; changes that work in YOUR life on YOUR schedule.
The number one and most important step to successful weight loss is taking responsibility for your actions, taking full responsibility for everything you put into your mouth. Everything you eat is a decision you make, like whether to eat a slice of chocolate cake or a small piece of healthier dark chocolate. You are accountable for EVERY DECISION YOU MAKE.
Proactive, a buzzword used by motivational speakers, embodies more than just taking initiative. When you are proactive YOU are taking responsibility (response-ability) for YOUR own life. Proactive people take action; their behavior is a product of their own conscious choice and willpower.
Next time you are faced with an excuse outside of you, change the way you think and develop a strategy to tell yourself that you can do it. Once you realize you have the power to make the necessary changes, overcoming obstacles will be easier. A few successes will build your confidence and help you grow and be able to commit to something you want to do or have. Self-talk can be self-destructive or empowering. Allow your self-talk to help you be proactive toward your health and fitness goals. See, you already have what it takes to succeed!
When I work with clients on behavioral modification, I use tools to help them achieve their goals. Two successful tools are food journaling and appointment scheduling.
1. WRITE IT BEFORE YOU BITE IT:
Use a food journal to write down everything you eat. You will think twice before you eat knowing you have to write it down. You can then look at your journal to see how and where you need improvement. A weight loss coach can also help you become accountable and learn about healthy eating.
2. USE YOUR CALENDAR:
Schedule your exercise time just like you would schedule a meeting or a doctor’s appointment – and set reminders – lots of reminders! Many clients are successful with their fitness goals because they scheduled that appointment (and 2-3 reminders) making it harder to skip. Discipline yourself with regularly scheduled exercise time which will increase your consistency and help you get to your goal.
Your mind is a powerful tool. Take advantage.