Committing to change in any aspect of our lives is one of the most difficult things we as humans do. We fear change, and with good reason. Change is uncomfortable, it can even be painful, some change might not be good, but we won't find out until we do change. We cocoon ourselves in little nests of comfort, only a small percentage manage to handle change relatively well, and these become the intrepid explorers, the entrepreneurs the dynamic leaders, the eccentric and the different amongst us. Some we envy, others we look up to, while the rest we despise.
Most women (and men) feel overwhelmed at the thought of beginning a total lifestyle change, losing weight and keeping it off. When you have in excess of 30 kilos to lose, and have shows like the biggest looser on television with contestants receiving round the clock help on how to do it, one may feel helpless and alone without all those tools to help him/her.
Here are some tips I usually give on how and where to begin. You will notice the first step is psychological because the strength for change comes from within.
1. Be honest with yourself
Just like alcoholics are encouraged to admit they have a problem, the first step is introspect. Try to become an observer in your own life and note down whatever you eat including the little snacks.
Are you reaching for soda, squash, or juice instead of water as a drink of choice? Do you leave home without eating breakfast? How many meals do you eat in a day and how are they distributed? Are your proteins and vegetables drowned in fat and carbohydrates? Do you snack all day on high sugar, high carbohydrate snacks at your desk? How often do you use your kitchen stove?
You also need to look at how much activity you do in a day. Would you describe yourself as sedentary, semi active, active or very active? Do you only walk from your house to your mode of transportation then to the office and sit at your desk all day? Can you run a mile? In how many minutes?
2. Based on the assessment, commit to changes one day, one item at a time
Drastic change all of a sudden usually leads to falling off the band wagon. Crash dieting doesn't work, you may loose weight in the short term but in the long term, the weight usually doesn't stay off and you are harming your body.
It takes time to build fitness, habits are not formed in one day. Challenge yourself, quit sodas first and commit to this while walking up the stairs instead of taking the elevator to your office. Next, start packing lunch instead of going for fast food. These small changes add up.
Remember, the weight did not pile on in one day, and it will not come off in one day either.
3. Become accountable, talk to people with similar goals
You might get surprised to realise that the extra fit lady next door is struggling with a sugar addiction. Having accountability partners not only motivates us, it also awakens our competitive spirit, not wanting to be left behind.
Take a photo to remind yourself where you are coming from. When progress begins to be seen, this photo will always serve as a reminder that your hard work pays off.
4. Make your goals measurable, realistic, and time barred
We sometimes embark on fitness programs without a definite goal in mind. The goals are usually framed "to lose weight", "to keep fit", How about putting some figures on that statement.
For example, I would like to lose 5 kilos by the end of the year.
Sometimes, our goals are not realistic and serve as a de-motivator when progress towards that goal is not as we would like it to be. Consult with others who have been through this journey, do your research on what is realistic and then set your goal. Achieving even small goals, such as drinking 8 glasses of water a day, also gives us confidence to shoot for higher goals.
That's it! For those of you who write to me on face book, I try to respond as quick as I can. I mostly get personal e-mails (I'm not very good at hiding my identity).
Have an active day!
