Why the "this is it!" approach usually fails...........
ninerbuff
Posts: 49,058 Member
Each and every year, I run into the "this is it!" crowd in the gym. They are convinced that this is going to be the moment that they change for the better. Unfortunately the average lasting time is 2 weeks to about 1 1/2 months. The common thing I see with people who end up giving up is that they really didn't have a specific plan of action, nor were mentally ready to attack their goal.
"Just lose weight" is not a specific plan. You could lose weight for one week, then gain it back next week then feel defeated and quit.
"Just eat healthier" is not a specific plan to weight loss either. You could eat healthier and still not lose weight because of over consumption.
"Just exercise" is not a specific plan either. You can get stronger and fitter, but just exercising alone won't help you reach goal.
A specific plan example would be:
A targeted weight you believe you would like to be realistically.
Setting a realistic date to achieve that weight (losing more than 2lbs a week isn't realistic if you're under 200lbs)
Creating a program to lose 1% of your body weight a week.
Sticking to that program and being consistent.
Understanding that weight loss isn't linear and staying consistent with the program.
Do the above and WRITE IT DOWN. Just "thinking" about it usually doesn't imprint it in your brain like writing it down does.
There will be times that you will slip up. At that point, you reassess and adjust correctly.
Also understand that choosing an eating program that you're not willing to stick to FOR THE REST OF YOUR LIFE will more than likely result in weight regain. This is why it's important to choose an eating program you can adhere to for the long term and not just because you can lose a lot of weight with it in a "short" time.
Do it right and success is more likely.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
"Just lose weight" is not a specific plan. You could lose weight for one week, then gain it back next week then feel defeated and quit.
"Just eat healthier" is not a specific plan to weight loss either. You could eat healthier and still not lose weight because of over consumption.
"Just exercise" is not a specific plan either. You can get stronger and fitter, but just exercising alone won't help you reach goal.
A specific plan example would be:
A targeted weight you believe you would like to be realistically.
Setting a realistic date to achieve that weight (losing more than 2lbs a week isn't realistic if you're under 200lbs)
Creating a program to lose 1% of your body weight a week.
Sticking to that program and being consistent.
Understanding that weight loss isn't linear and staying consistent with the program.
Do the above and WRITE IT DOWN. Just "thinking" about it usually doesn't imprint it in your brain like writing it down does.
There will be times that you will slip up. At that point, you reassess and adjust correctly.
Also understand that choosing an eating program that you're not willing to stick to FOR THE REST OF YOUR LIFE will more than likely result in weight regain. This is why it's important to choose an eating program you can adhere to for the long term and not just because you can lose a lot of weight with it in a "short" time.
Do it right and success is more likely.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
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Replies
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Nicely stated....0
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Actually, that is what worked for me. But everyone is different, I guess ....
With relatively vague goals and discipline, it meant that I was free to munch a cookie at a party and then go a little lower the rest of that week. That I was free to workout but if I was tired and only have 85% not 100%, it was better than nothing at all.
I lost 26 lbs when I turned 40. It took me 5 months. Last year at this time, I was in the gym taking 12 classes a week, and my hips hurt all the time. I'm 48 now, I'm in the gym 3 - 6 times a week, and I've never felt or looked better. And I don't beat myself up if I go out to dinner or if DH bring home chocolates, KWIM ?0 -
Well said.0
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I agree. This past year I made my goals very specific and was successful. This year I'm doing the same thing so here it goes for another successful year
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Count yourself as the few that achieve it. You've found a program that works for you because you've stuck with it. Most people wouldn't take 12 gym classes a week, so you could say that your vague goal there didn't achieve what you thought it would.Actually, that is what worked for me. But everyone is different, I guess ....
With relatively vague goals and discipline, it meant that I was free to munch a cookie at a party and then go a little lower the rest of that week. That I was free to workout but if I was tired and only have 85% not 100%, it was better than nothing at all.
I lost 26 lbs when I turned 40. It took me 5 months. Last year at this time, I was in the gym taking 12 classes a week, and my hips hurt all the time. I'm 48 now, I'm in the gym 3 - 6 times a week, and I've never felt or looked better. And I don't beat myself up if I go out to dinner or if DH bring home chocolates, KWIM ?
But again congrats on finding what worked for you.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Thanks for this post. It's amazing, how I/we can make very specific plans for every other aspect of life except eating/working out. Guilty as charged. Formulating specific/reasonble/measurable goals now.0
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Well Said.
I had to follow my turn-around with action rooted in my passions that were a reflection of specific goals.
Simple deal.0 -
Nicely said...
I always hear, I wish I could do it too... YOU CAN, just make the plan and DO IT!!0 -
This needs a like button. Resoundingly so!0
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b.u.m.p. for later0
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Awesomely Said
Totally agree. 0 -
Just got back from an assessment from a "resolutionist" and sat down with her to discuss her goals. When I asked her what her specific goal was, she stated it was to lose weight. When I asked how much, she said she wanted to lose 50lbs (she weighed in at 173). When I asked by when, she said in 3 months because she wants to slim for a 20 year high school reunion. I then asked her why she decided why now and her response was "because it's the beginning of the new year."
When I mentioned that it may not be possible for her to achieve that in that short a time, she said "well when I put my best effort forward, I do well."
Guess how many times I hear that at the beginning of every year?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
See what I mean?
http://www.myfitnesspal.com/topics/show/832661-plese-help-me
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Good post.
I think the reason I have been successful this time is I decided to quit doing the same old same old that resulted in yo-yo dieting (since eating disorder recovery a few years back). Every new plan started vague, like you said. I would decide to 'eat less and exercise more' (always cardio). But the way I eat, which involves a lot of grazing and little bits of this and that (I love potluck dinners, buffets, or a meal where I have 12 unrelated items on my plate even if it's just a taste of each one), meant I had no real idea of what I was eating in any given day. Plus I drank way too many calories a day without even thinking about it. And I had no real exercise/fitness plan.
Well before I actually found this website and started, I had read a lot about strength training and had decided it was time to focus on that, whenever I got brave enough to try again to lose weight. So I incorporated that from the beginning. The next thing was to find a user friendly food diary so I could keep track of my food, because I knew I had serious calorie-amnesia. That's how I found MFP. I once tried keeping one on a spreadsheet but it became too cumbersome.
I haven't hit a serious wall so far (5 months) and I'm looking forward to meeting goal sometime this year.0 -
Also understand that choosing an eating program that you're not willing to stick to FOR THE REST OF YOUR LIFE will more than likely result in weight regain. This is why it's important to choose an eating program you can adhere to for the long term and not just because you can lose a lot of weight with it in a "short" time.
This makes me feel better about losing my weight slower than I want. I used to avoid committing to a weight loss plan because I thought I HAD to follow a specific outlined diet that I knew I wouldn't be able to stick to for more than a month, so I opted not to try at all. I've lost 38lbs this year and while it's not a relatively impressive amount in 11 months time, I have not cut a single thing from my diet, I just changed how and when I was eating those things.
I think it's great that people can find initial success with Atkins/low-carb/low-fat, but I'm keeping my fingers for them 1, 2, 5 years down the line...0 -
I think another problem is people tend to take an all or nothing program and bite off more than they can chew and sustain. It is good to have definable goals. It is better to have progressively definable goals. Your goals should change over time as you evaluate what you are doing, your strengths and weaknesses, and as you become more efficient. This is both true for dietary goals and exercise goals. I think it is also important to understand minimum goals and maximum goals. When the going gets tough, at minimum I will log, meet my weekly calorie goal and exercise 3 times a week. I have a strict minimum goal for chocolate too but that's because that's a major trigger food for me. Optimally, I have higher goals and those goals both progress and at times have setbacks. I aim to make those setbacks less and to do that, I have to evaluate why.
I agree with the written part. I also think people don't look beyond the day to day enough to look at their trend and overall data.
Make a0 -
Agreed.I think another problem is people tend to take an all or nothing program and bite off more than they can chew and sustain. It is good to have definable goals. It is better to have progressively definable goals. Your goals should change over time as you evaluate what you are doing, your strengths and weaknesses, and as you become more efficient. This is both true for dietary goals and exercise goals. I think it is also important to understand minimum goals and maximum goals. When the going gets tough, at minimum I will log, meet my weekly calorie goal and exercise 3 times a week. I have a strict minimum goal for chocolate too but that's because that's a major trigger food for me. Optimally, I have higher goals and those goals both progress and at times have setbacks. I aim to make those setbacks less and to do that, I have to evaluate why.
I agree with the written part. I also think people don't look beyond the day to day enough to look at their trend and overall data.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Delete: Double Post0
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People also over rely on motivation. Motivation waxes and wanes. Commitment is far more important.0
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Well stated!0
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Well said. I finally figured this out myself. 0
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This makes me feel better about losing my weight slower than I want. I used to avoid committing to a weight loss plan because I thought I HAD to follow a specific outlined diet that I knew I wouldn't be able to stick to for more than a month, so I opted not to try at all. I've lost 38lbs this year and while it's not a relatively impressive amount in 11 months time, I have not cut a single thing from my diet, I just changed how and when I was eating those things.
same...and what you're doing is what i plan to do this time around. eat what i want, but in moderation/smaller portions.0 -
This is the 1st time I feel like I'm succeeding because it's the 1st time I have a real plan. It does work 0
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A goal without a plan is like a ship without a rudder. One occasionally hits land, but most of the time wanders aimlessly.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
Nike said it right many moons ago....
Just Do It.0 -
Yes you have to do it, but that ad was put out to inspire procrastinators. You still need a plan of action to attain a good degree of success.Nike said it right many moons ago....
Just Do It.
But yes you do have to get it done.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
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