Losing weight and keeping it off is not an easy task, especially when you have a busy lifestyle. With so many things that demand your attention, it’s tough to focus on your health and fitness goals as consistently as you might like all year round. However, if you’re committed to reaching your fitness goals, be it weight loss, muscle gain, or overall health improvement, it’s crucial to recognize the behaviours that can either facilitate or hinder your progress. In this post, we’ll explore the best and worst behaviour patterns to consider when trying to lose weight and keep it off.
The Best Behavior Patterns to Lose Weight
a. Setting realistic goals + tracking your progress
When we achieve our goals, we feel a sense of fulfilment and pride in our efforts. However, if we set unrealistic goals without considering their practicality, we may be sabotaging our chances for success. That’s why it’s crucial to set realistic goals and milestones. Accomplishing practical goals and small wins motivates us, building confidence and momentum on the way to achieving bigger and long-term goals. Tracking your progress can help boost your motivation along the way. It also allows you to make small adjustments early on. Before beginning, it’s important to be honest about why you have set this goal, whether it’s resetting your metabolism to lose weight, gaining muscle while losing fat, or just wanting to get your energy levels back.
b. Exercising accountability + mental muscle
Setting clear accountability measures is crucial for achieving goals as it helps to track and evaluate progress towards desired outcomes. Simply announcing your goals to others is not enough; true accountability involves creating a framework for measuring and assessing progress. Being accountable can boost creativity, develop adaptability skills and help train mental muscles for a positive mindset. However, tracking multiple goals may cause stress, especially if you already have a lot going on. A study conducted in the UK found that the behaviour of one partner has a significant impact on the other’s health habits. If you (or your partner) are not comfortable with this idea, try getting support from a personal trainer or health coach instead! You can learn more about our team here.
c. Applying the 80/20 rule to health and fitness
The Pareto principle, also known as the 80/20 rule, explains that 80% of outcomes come from 20% of causes. Many people have achieved success in their health philosophy and habits by applying this rule. It means that you don’t have to be perfect in every aspect of your journey, but instead, allow yourself 20% to enjoy other aspects of health. For instance, choose nutrient-dense food 80% of the time. Use the 20% for dining with friends socially, sharing ice cream with your child, and giving your mind a gentle break. Ultimately, it is that 20% that nourishes you mentally and emotionally, making 80% of your weight-loss process more sustainable.
The Worst Behavior Patterns to Lose Weight
a. All-or-nothing thinking
Thinking in black-and-white terms like “I can never have ice cream again” nurtures a scarcity mindset. This kind of thinking can create an unhealthy relationship with food and even have a carry-over effect in other areas of life. It doesn’t have to be all or nothing – a slow, sustainable process is progress.
b. Skipping meals
Skipping meals can put you at risk of binge eating or making unhealthy food choices. It can also harm your metabolism, making certain fitness goals like weight loss more challenging. If you’re skipping meals, perhaps it is time to revisit your wellness vision. Learn more about rebuilding a healthier relationship with food.
c. Relying solely on exercise
Exercise is important, but relying solely on it for weight loss is not effective. Our muscles, joints and bodily functions can only do so much activity. As the saying goes, you can outrun a bad diet. Exercise is more than just a counter to the last cake you had, it is one of the reasons why we feel good physically, mentally and emotionally.
Losing weight and keeping it off is not easy, but it’s possible. By understanding the best and worst behaviour patterns – implementing the 80/20 rule, prioritizing self-care, staying positive, tracking your progress, avoiding all-or-nothing thinking, eating nutrient-dense food, and complementing exercise with a mindful diet, you can achieve your weight loss goals and likely even more. Furthermore, working with a personal trainer or coach can provide invaluable support and guidance throughout your journey.
Remember, it’s not about perfection; it’s about progress. Start small, start today – start here ✨