It’s early January and you are motivated! Time to shed some pounds after the holidays, right?
Anxious to see the pounds melt away quickly, you get into a routine of waking up and jumping on the scale first thing each morning. A familiar trend follows. As each day and each week tick by, you become increasingly depressed by the seemingly fixed numbers on the scale.
Will they ever budge?
By mid-January, after seeing no improvement in weight, you figure that your new exercise routine and clean eating habits are ineffective. How depressing.
But maybe you’ll see the scale shift tomorrow! You resolve to move forward.
However, the next day another discouraging weigh-in knocks you down one more notch. You arrive at work and grab a pastry in an attempt to dull your frustration. At lunch you justify eating those chips and cookies because you already messed up your diet for the day. By 5pm your body is crashing from all of the ingested sugar. Right now exercising sounds miserable. You skip the gym. The next morning the destructive, depressing cycle continues.
After a few weeks without seeing the scale shift, most people who are trying to drop weight throw their hands up thinking they’ll always be stuck in this vicious cycle.
What’s the solution to this problem?
**Reframe your goals. Change your mindset.**
Also, break up with your scale if you’re in an unhealthy relationship with it.
First, let’s look at reframing your goals. Start by throwing out your weight loss resolution. Replace it with a performance resolution, which will help shift your focus to getting healthy rather than obsessing over the scale’s daily report.
Here are some ideas for performance resolutions.
- Overcome your sugar addiction
- Do 30 consecutive pushups
- Run your first mud run 5k
In order to achieve these goals, make sure to count the costs of accomplishing your goal, write out a specific game plan, and rope up with an accountability buddy for support. For example, let’s say you resolve to do 30 consecutive pushups by the end of the year. Your new year’s success plan may look like the following:
1. Count the Costs: Instead of jumping on the scale in the morning, roll out of bed and do 10 pushups.
2. Game Plan: In addition to the morning pushups routine, go to the gym 3 times a week for 30 minutes and focus on building functional upper body and core strength. On the first of each month, test and record max pushups.
3. Rope Up: Write down and post goals in the office and on the refrigerator at home to act as a reminder and increase accountability. Ask Doug to be my workout buddy 3 times each week.
In working on a performance goal, it is likely that you will consequently drop weight although your focus is improving a particular aspect of your health. Be aware of your increased strength, stamina, energy through the day, etc. and celebrate your small and large successes.
Lastly, it’s important to recognize that unwanted, excess weight accumulates on your frame when the body is internally out of balance in some manner. How do you fix this? It entails rebalancing your individual body chemistry, which results in weight loss and improvements in overall health. This is achieved by addressing the foundations of health, which include a properly prepared, nutrient-rich diet, adequate sleep, regular movement, proper hydration, daily fresh air, and stress reduction.
Stay tuned for more info on those foundations of health!
Until then, reframe your goals, change your weight loss mind set, and start the new year off on the right foot.
Happy New Year!
~Erin Foushee, NTP