I have done quite a few weight-loss challenges and I have had countless personal training clients that want to lose weight. The initial consult usually goes something like this: I have tried the such and such diet and it didn’t work. I don’t know what to eat or how to eat good, I need someone to help teach me how to eat good. I’m working out and eating good, but the weight is not coming off. I have heard these very statements dozens upon dozens of times and the answers to all of them are the same. Nothing fancy or new, just plain and simple cold hard truth.
Here are some tips and truths we all need to hear:
- Drink more water, use smaller plates and portions, measure your food, get bad food out of the house, make your lunch and take it to work, eat more protein and veggies, weigh your food, get accountability, prepare your food, and exercise 5-7 days a week. Are you doing these things on a regular basis? People that are successful in their fitness practice these things. People that struggle don’t. Beyond a medical condition that is preventing progress, the answer is fairly simple, walking it out is not. It is 2017, the problem isn’t lack of education. There are dozens of diets and gyms. It is fairly common knowledge that eating lean meats and veggies are good for you and McDonald’s is not. What is your barrier?
- Our excuses/emotions are the barrier. Small lies we tell ourselves grow into truths we gradually believe. I see it happen all the time. I have had people in tears telling me they need to lose weight and they are ready to commit and 1-3 months later they quit. The email I receive usually tells me they don’t have time. There was time before, now all the sudden there isn’t. That is really just a way out. Everyone has time or we have convinced ourselves that we don’t have time until it becomes a false truth. What happens? Well, it’s hard and change is hard. One has to make a commitment and confront the lies, excuses, and emotions that are preventing success. I know I could improve in my CrossFit if I ran more. I know I need to, but I don’t. Why? I hate it and its hard. I have told myself I don’t have time to go to the track or outside the gym and run 400m repeats. I have gotten in the habit of speaking truth to myself internally. “That’s a lie, you have time you would just rather not do it cause it’s hard.” I’m not that committed at the end of the day. At the very least, I know the truth and I am living in reality. I am fairly committed to fitness, but my unwillingness to do extra running is preventing me from taking my fitness to the next level. At the very least, I am living in reality and I can’t lie to myself that I have done all that I can when it is time to test my fitness at a competition or in the CrossFit Open come February.
- Fitness is a marathon, not a sprint, but we should still sprint. What I mean by this is having short term and long term goals however small or big they might be. We need observable repeatable facts to see if we are making progress or if we need to switch some things up because we aren’t. Setting realistic short term and long term fat loss goals help to keep you focused and give your workouts purpose. Find a competition or a run and train for it. Visualizing success. Eating right and working out regularly will become a habit if you stick with it. There are always ups and downs along the way. Day by day, hour by hour, make good choices and overtime it will pay off. The daily grind will produce results if you stick with it.