They change all of their eating habits at once , and usually end up restricting what they can eat , which is only a set up for guaranteed failure . They make changes based on what everyone else is doing , what they have heard is “ healthy ”, or following random posts and programs online , without fully knowing the facts or even if these practices would be beneficial or applicable to their own goals .
Doing all of these things at once is often overwhelming and leads to a quick burn out – thus the quick drop off after the middle of January . This all or nothing , reactionary approach is not sustainable and even those with the best intentions will find themselves discouraged and frustrated within a few weeks . This is the point where we hear people talk about how they did everything they were “ supposed to do ” but it just didn ’ t work .
HABITS VS GOALS
It is not the motivation or willpower that changed , but rather the lack of mangeable and sustainable practices that led to ending all efforts to be successful .
Much like being a beginner runner that wants to run a full marathon , the end goal is great , however it will not be accomplished in the first run , or even the first week . There needs to be a series of smaller goals and a lot of practice that goes in to completing the larger goal of running a full marathon . Having the goal to run a marathon is fantastic , however , there are many other steps along the way that must also be practiced and mastered . It may begin with simply running around the block , or for a certain amount of time , say 5 minutes . Once this is achieved consistently , one may aim to run one mile , or 20 minutes without stopping . From there the goals and actions grow until running a marathon becomes a reality and something achieved rather than just an intention .
MORE ISN ’ T ALWAYS BETTER
The same must hold true for any fitness goal . Whatever your form of fitness training may be , you must be able to schedule it into your daily and weekly routine in such a way that it is practical and sustainable . Start with 2-3 days a week , at a time you know you can most often make it . That may mean going to the gym or to class before work , or after work , perhaps on a weekend as well . It doesn ’ t matter when as long as it is a time that works for you . Schedule these workouts at the start of the weekend and keep them as commitments to yourself . Just like you schedule dentist visits ahead of time and don ’ t simply , “ fit them in ” if you can that day , treat your workout times the same way . These are a priority for you . On the flip side , being overzealous at the start of the New Year and buying in to the “ more is better ” thinking and trying to go to the gym or a fitness class 7 days a week , may backfire a few weeks down the road as that is a hard pace to keep up when going from zero to full throttle .
REAL NUTRITION FOR REAL PEOPLE
When it comes to nutrition , the same mentality should apply of making small changes over time that can replace prior habits . For example , instead of throwing out everything in your cupboards and buying only vegetables , fish , and “ organic ” foods , there are plenty of smaller steps that can be taken . Food is not evil . Food should be enjoyed . If you do not like asparagus , why are you forcing yourself to eat it ? Just because someone said it will help you lose weight , is not a good enough reason to force feed yourself foods you do not like . It is a recipe for failure no matter how hard you want to stick to it .
Start with simple switches that will work with your current routine . For example , buying whole grain breads , cereals , or pastas instead of the white flour kind is a great way to improve your nutrition without starting from scratch . It is another good idea to make your own lunches for work , or when you prepare dinner make enough for leftovers for lunch during the week . Having a meal prepared ahead of time , and at your disposal when it is time to eat , cuts down on the desire to find whatever is closest and perhaps not the healthiest of choices . It only takes a few minutes to make a sandwich on whole grain bread with some sliced turkey and cheese , which could be topped with avocado , lettuce , tomato , and whatever condiment you may like .
Keeping healthier “ grab and go ” snacks on hand is another simple strategy that can pay off over time . Pretzels , nuts , raisins , yogurt , fruit , hard boiled eggs , are all examples of quick and easy , yet nutritious snacks that one could eat when in need of an afternoon snack between lunch and dinner .
TECHNOLOGY AT YOUR SERVICE
One other great strategy , which does take more work , but is worth the investment , is learning about your macronutrients – carbohydrates , proteins , fats . The greatest misconception is “ carbs are bad , fats are bad , but protein and veggies are good .” This is just the wrong approach . Your body needs all of these nutrients . There are many great free apps out there that will help you find which combination of nutrients will best meet your goals and needs and will even help track your foods for you each day . This in turn will help bring your nutrient quantities into balance and get you moving towards seeing results and accomplishing larger goals . However , this does take work and requires consistency , but once it becomes a habit , the time it takes is very minimal .
Cast off the fear and self-doubt that you are not motivated enough , disciplined enough , lack willpower , or just don ’ t want it bad enough . None of that is true . The focus this year should be on building small , sustainable habits that will not only meet your new goals , but become the foundation for greater success and progress this year than ever before . As with any destination , just knowing where you want to go is not enough . There must be a detailed plan , a map , an itinerary with specific checkpoints along the way . The same holds true for fitness and nutrition goals . The goals are not the issue , but rather the implementation of the strategies to achieve those goals . Use your current routine as a baseline , and begin adding in small changes that you know you can stick to and keep with over time . The beginning is always the hardest , but consistency breeds success . www . NaturalMuscle . net 15