The process of weight loss rarely is a smooth journey. Mainstream weight loss diets and television shows like The Biggest Loser have created this distorted view of body transformation. There will be setbacks along the way. The difference between failure and success isn’t dictated by our setbacks; it’s determined by how we deal with these setbacks.
How do you cope with setbacks? Listed below are actionable strategies you can use to get back on track.
Self Monitoring
“Count something. Regardless of what one ultimately does in medicine- or outside of medicine, for that matter- one should be a scientist in this world. In the simplest terms, this means one should count something… It doesn’t matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.”
-Atul Gawande, Better: A Surgeon’s Notes on Performance
What gets measured gets improved. Measuring your consistency with important health behaviors like workout activity or sleep can build awareness. If you aren’t aware of your behavior, then you can’t begin to take action.
You can also monitor eating habits. No one should have to track food intake for the rest of their life. However, breaking out the food journal and tracking food intake for three days can be pivotal in overcoming a setback. After logging for three days, review the logs and look for areas you can improve to get back on track. For example, if you notice your dinners have been fast food for two out three nights after reviewing the food diary, you can ask yourself, “Why am I so busy….or “What would I like to happen instead?”
Celebrate Successes
When we’ve had a setback, the last thing we usually want to do is praise ourselves, but this could be one of the best ways to get back on track. Count your past wins! Many people miss out on making progress by making the mistake of ignoring their past wins. These wins may seem insignificant, but they create the momentum needed for you to continue to improve. Remember the old adage, “Success breeds more success”. Don’t just think about it; take the time to write down these past wins.
Begin practicing positive self-talk. Instead of saying, “I missed three workouts”, say “I’ve been consistent with working out in the past, and I can do it again”. When you focus on your success, you build the belief needed to overcome obstacles.
If you need additional support on your fitness journey, email me at james@jameskingiiifit.com to schedule a free coaching call.
References
Bryant, Cedric X., Green, Daniel J.Merrill, Sabrena., eds. ACE Health Coach Manual: The Ultimate Guide To Wellness, Fitness, And Lifestyle Change. San Diego, CA: American Council On Exercise, 2013. Print.
Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition. INC, 2012. Print
Gawande, Atul. Better: A Surgeon's Notes on Performance. New York: Metropolitan, 2007. Print.
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