March 14, 2024

Most people do not like change however if you want to lose weight and are delaying the “getting started”, then what is it that is stopping you from taking the first step(s)?

For many, frustration comes from many things like:

  • feelings of fear of failure.
  • guilt for being at your current weight.
  • the false assumption that “I know what I should be doing”.
  • feeling disappointed with yourself that this is not the first time you have tried.
  • the biggest fear of all is that you will lose the weight and then regain it (and often more) over time.

Fat does not simply melt away. Taking a pill will not solve a weight loss problem and cutting calories just makes you tired and irritable, gives you no control over your food choices and results in mood swings, craving high-calorie, hedonic, low nutrient dense foods and often going on a binge because you feel so “hangry”.

By making a commitment to not just change your weight but also your health, regardless of daily ups and downs, is a great first step. 

Once you have made this commitment then looking at these 10 steps and working on them one by one will take away frustration, give you control over your body and mind and help you make achievable long-term healthy habits to ensure lifelong lifestyle changes.

1.What you eat is 80% of losing weight

Some habits you may need to include in your new life will include to:

  • keep a food journal of everything that goes in your mouth and how you feel
  • learn to read nutrition labels, or just buy fresh foods
  • cook at home more
  • be aware of portion control
  • practice mindful and conscious eating
  • find a coach to teach you what to eat for your body and hold you accountable

Remember: A structured diet may end but healthy eating never stops!!!!!

2.Daily activity helps 

You can lose weight without exercise but for long-term weight and health you need to schedule daily activity into each day. This can be as little as 10 minutes a day. 

Find something you like to do: swim, walk, push-ups, dancing, bike riding, touch footy, throwing frisbee, or climbing stairs.

Try a 10 minute after-meal walk will help avoid unhealthy blood sugar spikes.  

Remember: The human body performs better with activity.

3.Attitude is important

Remind yourself that you seek benefits like having: more energy, better mood, improved sleep, slimmer waist, happier disposition, greater mobility, toned arms and legs.

By keeping a journal to log every small win will give you greater confidence in yourself that you can do this. Having a non-weight goal as well will provide another focus when perhaps your week has not been as good as you expected.

Remember: Focus on what you want.

4.Build your own long-term healthy lifestyle 

It’s time to develop new healthy habits that you can continue to maintain for life. 

How much time do you spend on social media vs exercise time? Can you listen to a podcast or music while you walk? Are you getting 7-9 hours of good quality sleep each night? Do have strategies in place to avoid stressors or manage stress?

Is your excuse you don’t have enough time to plan for healthy eating? Or you dislike cooking or don’t know how to cook?

Remember: These are reasons – not excuses.

5.Manage your environment to ease the frustration

Does your environment support healthy eating? 

Cleaning out your kitchen, car and office desk so that you only have on-plan foods and drinks is a great start. Make your home a diet-safe zone where there are no off-plan foods or drinks. Acknowledge that the world outside your home might be full of temptations that can threaten your willpower. Make your home a safe zone.

If there are other people in your home who insist on having packaged, sweet, processed foods, ask them to put them away in a cupboard out of site, and NOT to offer them to you. If you choose to drink (alcohol) set your AFDs (alcohol free days) in advance. 

Remember – Reducing frustration and temptation increases compliance.

6.Support system must support

Surround yourself with friends and family who are supportive of what you want to achieve. They should be open to you wanting to make change without it affecting your relationship or adding peer pressure. 

Some can take it personally if you won’t eat the cake they provided or drink alcohol if you’re content to sit with mineral water. It may be better to go for a walk than go for coffee and cake!!

Join a group of like-minded people who are all seeking their best weight and health.

Remember: You can find a health coach if you need extra support.

7.Mental health awareness

For some their past experiences with using food to deal with problems may cause emotional eating issues. It may help to focus on being open and curious about your body and how your body reacts to certain foods. 

Some foods may make you feel bloated while others give you feelings of fullness and satiety. Our bodies are all different so by observation you may discover what works for you.

Remember: A journal is a great way to record what you ate or drank and how you feel afterwards. Our memory is never as reliable as a journal. 

8.Using goals as a measure

SMART goals are: Specific, Measurable, Attainable, Realistic and Time bound. Don’t over complicate so have no more than 3 goals at a time. Write the SMART for each one and have on display where you read at least once daily. Your fridge could be a great place.

It’s a great idea to include a non-weight goal, perhaps to learn a new hobby, skill or language.

Remember: We are all different so don’t compare yourself to others.

9.Being flexible reduces stress

We all know that daily choices can be testing. It’s how you learn to deal with them before they throw you off track that is important. Some people like everything to be perfect but this can add stress and contribute to procrastination. 

Find some strategies that you feel comfortable with. These can include:

  • pre-planning shopping lists
  • pre-planning most meals 
  • ensure fridge is stocked with cold meat, eggs, dairy, green leafy vegetables
  • ensure pantry is stocked with olive oil, salt, pepper, tinned fish, herbs and spices, tea and coffee 

Remember: Doing something small is better than doing nothing.

10.Controlling expectations

Every day is and will be different so reduce overwhelm by taking control of what you can, not what you can’t. Say goodbye to an “all or nothing” attitude and aim for progress over perfection. Being a perfectionist will only hold you back from action.

If you go off-plan, it’s really simple – just get back on plan. Remind yourself of all you have achieved and stay focused on moving forward.

Remember: Focus on small and better outcomes overtime to give BIG results.

Our coaches can help with diet confusion and provide ongoing weekly one-on-one support, accountability and encouragement. 

Remember: One diet does NOT suit everybody.

With their help you will identify what foods work best for your body you have a much better chance of long-term success.

Reach out if you would like to learn more about our program and our coaching.