Last summer, Kate bought a new diet book. The plan looked great, and Kate knew that if she followed it carefully, she would lose her extra thirty pounds quite easily.
But the book was a little complicated and Kate had trouble figuring out exactly what she was supposed to eat. Whenever she got ready to follow the meal plan, she didn’t have the right foods on hand or time to prepare the recipes.
Kate really wanted to make this diet work, so she held onto her thought that “one of these days” she would take time to study the book and follow the plan.
But now, it’s a year later, and Kate still hasn’t started her diet. So this winter, she weighs the same amount as last year, but she’s more frustrated and disgusted with herself.
Like Kate, have you planned to start a diet or set up an exercise plan, but never quite got it to work? First, there were the holidays, weddings and vacations. Then it got too hot (or cold) to think about cooking and planning.
But soon it will be July and your hope of getting into a bathing suit yet this summer is quickly slipping away.
Two choices
Saying “I really want to lose weight” but never doing anything about it is a common dieting trap. In reality, unless you plan on gaining weight, you have only two choices—lose weight or maintain your current weight. Just be careful not to say one thing and do another.
If you are determined to lose weight, then tackle it head on. Get clear about your diet and exercise plan, then figure out how make it happen.
Count your calories or your carbs. Ride your bike, take long walks or go to the gym and do your workouts. In other words, follow through on your intentions.
If vacations, house guests or even the weather keep getting in the way, you might need to re-think your intentions. In spite of your burning desire to lose weight, it may not be realistic right now.
There’s nothing wrong with maintaining your weight—just be clear that it’s your goal and live accordingly. Otherwise, you’ll stay frustrated because your head keeps saying one thing but your actions say something else.
Resistance
If you keep having good intentions but you don’t make progress, you might be dealing with resistance.
The definition of resistance is the refusal to accept or comply with something. That might be your current eating plan, your exercise program or even continued learning about emotional eating or other barriers.
Regardless of your own reasons, resistance will always keep you from accomplishing your goals.
To defeat your resistance, it helps to understand the problems that cause it. Here are three of the most common ones:
Problem #1: Fear
The typical response to fear is procrastinating. You keep planning to start working on things “tomorrow” but fear keeps you from doing it.
The way to overcome fear is to START. Remember the phrase “Just do something, then you’re started.” So do something now and get past your fear.
Problem #2: Uncertainty
Uncertainty might cause you to distract yourself so you don’t think about your weight or your issues. If it feels too hard or overwhelming, you just avoid it entirely.
The way to overcome uncertainty is to FOCUS. Write notes, make lists, set up a plan and then give it focus and attention. Soon you will feel more confident about your efforts.
Problem #3: Doubt
Having doubt often can occur toward the end of your weight-loss plan. Perhaps you are afraid you won’t be able to reach your goal weight or maintain your weight long-term. Unfortunately, the typical response to doubt is to quit and never reach your goal.
If you’ve been successful in the past but regained a bunch of weight, doubt can cause you to stop working on your weight and give up.
The only way to overcome doubt is to FINISH. Instead of letting doubt or fear stop you, push forward and use the tools you’ve learned to keep being successful long term.
Not deciding is deciding
If you can’t decide whether or not to follow your diet or exercise program right now, you’re already in trouble. You see, not making a decision is actually a decision of its own. Without a clear plan, you’ll end up doing nothing.
You can waste a lot of time and energy with “one of these days” intentions. So unless you’re ready to take action, don’t pretend you are doing something.
Use the strategies in this newsletter to move past your fear, uncertainty and doubt. Don’t wait until tomorrow. Get back on track and then march forward with your plan, day after day.