I love what I do for a living, working with individuals to transform their lives is extremely rewarding and never dull. Having worked with hundreds of people up to this point I can tell you that while some basic parameters do exist (burn more calories then you eat) there is not one size fits all success formula. Today I am going to give you a list of the top-five tendency I see with in clients that are successful at losing weight and keeping it off.
- Be honest: Sure, that bag of chocolate bites is around 150 calories but does it make sense that a fit individual would eat these on a daily basis? In order to lose weight you have to be completely honest about what you put in your mouth and emphasize quality over quantity. It is the difference between seeing food as a way to fuel your body and food as something you consume to pass the time.
- Focus on the process: Don’t get caught up in what you will eventually look and feel like once you finally achieve that fitness goal. What does your daily/weekly/monthly plan look like? Get some basic behaviors down that you can check off at the end of the day and set small goals that you can evaluate each week. When you stay in the moment and attend to the choices you are making right now the success will work it’s way out.
- Support: Who is on your team? A client of mine was working on better portion control at dinner and had discussed this with his wife not knowing his youngest daughter was listening. During the evening meal one night he reached across the table to get another dinner role and was smacked on the hand with a spoon. “No Daddy!” When faced with stern six-year-olds it is better to back down and appreciate the lesson you have just learned. Employ as many people as you can on this journey, the more support you have the better.
- Journaling: All my successful clients utilize something to track thoughts, accomplishments and work through barriers. Find an app, start a blog, or just invest in a notebook but make sure you have something to get something brief down about your day. They track the foods they eat and the activities they participate in. You could come up with a scale that will allow you to rate yourself and give a quick reason behind the grade. Also, try voice recording, most computers and phones have some type of note recording software. Even if you don’t review it just hearing yourself out load helps.
- General Activity: At my heaviest weight (260) I was spinning for an hour, five-days-a-week at 5:45 in the morning then, going to work. The thing is, once I was at work I really didn’t move for the rest of the day until I went home and surfed cable until I went to bed. You have to stay as active as possible and you are better off finding 5-10 minutes here and there to just walk around then only working out once and sitting on your butt for the rest of the day.
Please, there are other pieces to this puzzle and if there is something that you have found to be helpful please post up for the benefit of others.
Find out more about me and what I do: iBehaviorcoach.com