fit | Chindeepinlife

Change is challenging for several reasons:

Habits are strong and pervasive. The average person has far more habits than they realize. Each morning, you wake up and follow the same routine. You take the same path to work. You think the same thoughts as you did the day before. Much of your day and night is a repeat of the last 500.

When you feel bored, you soothe yourself in the same 2-3 ways each time. You only eat a few foods regularly. You talk to the same people.
Habits avoid thinking. They’re done automatically. Anything that minimizes thinking seems to be your brain’s preference. The fewer decisions, the better.
To change, you must be certain that change is in your best interest. Otherwise, your habits will always win.

Change is hard because it’s uncomfortable. You already know how to lose 25 pounds or how to find a better job. But the thought of taking the actions necessary to accomplish those goals creates discomfort.
What you’re doing is already working, sort of. Your brain is preoccupied with your survival. Our brains are programmed to resist change, because what you’re doing is allowing you to live. Any change could potentially lead to death. You might be unhappy today, but you’re still alive!

Most of us prefer misery than facing uncertainty.

You’ve tried to change in the past and failed. You’re no dummy. If you’ve tried to change several times and failed, part of you says, “Obviously, I can’t change. What’s the use in trying?”

It isn’t easy to change, but change is possible. The primary issue keeping you from following through on your plan to change is attempting to change too much, too soon. Smaller changes are easier to accomplish and to maintain.

Be prepared to change. Expect that change will be challenging. Your odds of success improve if you’re prepared. Have a plan.
Start small. To minimize the discomfort that change creates, only change a little each week. Meditating for two minutes each day is easier than starting with 60 minutes. The key is to get in the habit of doing the new behavior each day.
Have patience. It can take months to make a change permanent. It’s often quoted that a new habit requires 30 days to instill. That’s not true. Studies show that it can take anywhere from a few weeks to several months, depending on the habit and the person.
Be willing to change yourself and face the consequences. Changing yourself is scary, because you don’t know what the results will be. Accept that your life will change in some way. Discomfort isn’t always a bad thing.
Expect to relapse. Falling off the wagon is to be expected. Attempt to enhance your approach and keep going. Aim for 90% compliance. That’s all you need. Perfection is an illusion that will only serve to destroy your confidence.

Change requires patience with yourself. Choose to make changes slowly and incrementally. Imagine how much you could change over the next year, if you changed just a tiny amount each week. The results would be staggering!

To Your Success,

Juan

My first post of the decade Promises, Promises examined the goals we set each year, but sometimes never accomplish. By the time February rolls around, some goals are already a distant memory. My intent over the next several months is to provide additional support and resources, to help your goal setting journey. It’s never too late to start over. Let’s begin goal setting!
Too many people resolve to lose weight, but never actually have a plan in place. Therefore, year after year, they make the same New Year’s resolution, because their goal was never achieved. Has this happened to you? How can you change this relentless pattern? It might come as no surprise you are frustrated because you never seem to get it right. Not from a lack of trying either. Creating and following a goal-setting system, is crucial to success.

It’s important when setting goals to follow the S.M.A.R.T. goal system. This system will help you accomplish what you set out to do in a timely fashion.
⦁ Specific. Be explicit in what you want. Write down a specific number of pounds that you would like to lose.
⦁ Measurable. Weigh yourself every week and take note of your weight change, either up or down. Keep track of this in a journal.
⦁ Attainable. Small goals that lead up to a larger goal are often easier to reach. The success of reaching these small goals will keep you motivated.
⦁ Realistic. Understand what your body is capable of doing and set your goals accordingly.
⦁ Timely. Keep your goal in focus by setting a completion date.

Consider the following weight loss tips, if this is one of your resolutions:
1. Have a plan of action. How much weight do you want to lose? Break your total down into a series of smaller attainable goals. For example, plan to lose _ pounds by _ (date). Make these goals realistic, and then follow a plan of diet and exercise to achieve them.
⦁ Your plan may require changes in your lifestyle. Work these changes into your daily routines one-by-one to attain your goals.
⦁ Write your goals down in a journal, and review them every day.
2. Change your diet. Figure out how many calories you’ve been consuming each day. If it’s over the recommended daily allowance, gradually decrease the number of calories instead of immediately dropping to the desired number. Eventually, you’ll reach your goal without being severely deprived.
⦁ Reducing your daily calorie intake will require healthy eating choices. Consult your physician for recommended nutritional guides, and choose the one that works best for you.
⦁ There are online programs and apps (my fitness pal, better me etc) which calculate your calorie and fat intake. All you do is write in your food choices. Use whatever tools you need to simplify your tasks, and stay motivated to reach your goals.
3. Get off the Couch. Set a reasonable exercise schedule to help you with your weight loss goal. Design your exercise regimen to target the areas that need the most toning (i.e. thighs, abs, arms, buttocks, etc.).
⦁ Keep your exercise goals realistic. Start small, and then increase your regimen. For example, running 5 miles every day will burn off a lot of calories, but it may not be feasible. First try walking to build up some stamina and then add running, little by little.
⦁ Setting goals that are too far from your normal activities, will quickly wear you out and discourage you. Start small and build on each success. Increase your exercise time (or treadmill speed, or incline, etc.) by a small increment each week.
⦁ Exercising a little bit each day will increase energy, and help you become healthier. You don’t need a gym membership or expensive exercise equipment either. Walk or run around your neighborhood, or use canned foods instead of weights. You can even borrow exercise DVDs from the library.
4. Make friends. The people who are usually the most successful in losing weight and keeping it off, are the ones who have a great support system. Nothing deters you, like knowing you’re accountable to others for every bite.
⦁ Your support team will encourage, serve as workout partners,, and bring inspire confidence in tough times.
⦁ Some people find it helpful to join a local weight loss support, or online weight loss group. Celebrating your weight loss successes with others will make them that much more meaningful. There is strength in numbers.

Losing weight is possible for anyone who approaches the challenge wisely. With some careful planning and determination, your weight loss goal can certainly become a reality in this Year. As with every article about diet and exercise, always consult your healthcare professional.

Until the next post,
Best,
Juan