Use a dial rather than ON-OFF

age_is_just_a_number

I just got on the Precision Nutrition mailing list. I don’t know much about them and likely never will. In todays email they included this general suggestion that resonated with me and I thought I’d share it with this community:

Use the “dial method” to keep moving toward your goals when life goes BANANAS…

Your health habits aren’t an “on” or “off” switch; they’re on a dial.

When life is sweet and smooth, you can turn your exercise, nutrition, and sleep dials way up—if you want. Bust through your PRs at the gym, eat all the arugula and meditate like a monk.  

But if life is bumpy and crunched, you don’t have to switch off completely. 

Instead…

Just turn the dial down a little. 

👉🏽 If you can’t make it to the gym for a whole workout, don’t throw in the towel: What can you do at home to get 30 minutes of activity? (Maybe it’s chasing your kids around the backyard.)

👉🏽 If you can’t make a healthy, balanced meal at home, don’t write the whole day off as a total waste: How can you make the best decision in your current circumstance? (Maybe it’s adding a side salad to your takeout, and swapping the soda for water.) 

tulips_and_tea

I like this method as well. Trying to be completely "on" regarding healthy habits all the time is unreasonable. There's also no reason to stop just because certain obstacles arise, which they inevitably will.

I hope this gets read and that it helps those with the "all or nothing" mindset that is so easy to adopt. Thanks for sharing!

NeedToLoseWeight2000

Love this! On previous weight loss attempts I was very much a switch, I kept at it as long as things were good, but when they weren’t I quit! And that was it! Now I’m a dial, sometimes things go well, sometimes they don’t. I’ve lost 30 lbs over the past year and a half, with most of that time maintaining/very very slow loss. I still have lots more to lose, but the path that I’m on is sustainable!

AnnPT77

Great advice!

I feel like some people treat weight management tactics - eating rules, exercise routine, etc. - as if they were a magic spell where every single element needs to be perfect every single day, or positive outcomes will be completely torpedoed.

I'm a big fan of "pretty good on average most of the time", maybe coupled with "gradually better over time". I think that's more realistic and achievable, and IME it can work.

One thing off plan isn't a failure, it's a learning opportunity to improve the plan, and continue. Only giving up the effort altogether leads to failure.

Your "dial not switch" idea is a good way of looking at it. Thanks!

BreatheBelieve3

I’ve never come across this concept before & am going to adopt this from now on.

When I’m not seeing results I just give up, stop tracking and then feel defeated & miserable. Until I get sick of that & pull myself together again. Dialing seems a much kinder option.

Theoldguy1

Precision Nutrition is one of the best resources out there for diet/health/fitness advice.

neanderthin

Yeah, it's one of the best overall sources.