Change is in the small steps we take each day
So often my clients come to me after years of dieting, frustrated and exhausted. When they are on the diet they initially lose the weight, but then as soon as they go off it, it comes back straight away. The diet wasn’t something that was sustainable for more than 6 weeks, and so post the diet they are left without the tools and support to maintain the initial weight loss.
With losing weight, and all permanent change we are wanting to make in our life we need to really look at what actions are creating the results we have in our life and then start changing our actions to create different results.
Some of you will remember, that I had always wanted more toned arms, core, bum and legs. I had a regular yoga practise but it wasn’t getting me the muscle definition I was after. If fact my lack of strength in my arms was preventing me progressing to stronger inversions in yoga.
My sister kept telling me that over the age of 37 you continue to lose muscle mass and so I needed to start incorporating a heavy weight practise into my training schedule if I wanted to gain muscle. For a few years I thought, I can just do it at home, I had weights, I knew what exercises I needed to do, but each day I failed to pick up a weight.
It wasn’t until I was reviewing my year gone by a few years ago that I recognised that each year I had a weight practise as a goal and every year I failed to take any action. I realised whilst I had the knowledge of what I needed to do and I believed I was willing to work for it. But I didn’t do it consistently (or at all if I am being honest), because I wasn’t determined.
It dawned on me that in order for me to start a weight practise I needed support being more determined and so I joined a heavy weights gym and I relied on my trainers initially on building up my determination. I committed to 2 sessions a week no matter what, and I knew that once I was at the class I would put the work in, so I just borrowed my trainers determination. Over time this practise became my new routine, and so over time I was able to create new results, build a body that was strong and toned.
When it comes to weight loss, it is the consistent changes we take each day that make all the difference. Its looking at all of your eating habits and deciding which ones are serving you, and which are not.
Identifying the times of day you are turning to food to feel better, to provide comfort, for energy and one by one coming up with other ways you can support yourself in that moment without turning to food.
It is looking at what you are eating, making sure you are getting enough protein, enough fats, enough vegetables. So often we are not eating enough good fats and protein which leaves us depleted and looking for fast fuel in the forms of biscuits and lollies.
If you are trying to lose weight, or create any change in your life, list out the current actions you are taking, you will intuitively have a good idea of which ones are not serving you, choose one and decide on a different action you will take for 2 weeks.
Be sure to check in with yourself to ensure you are determined and willing to work for it, and if not build in a structure, get a coach, a buddy, what ever that will support you to have determination and a willingness to do the work.
You will be amazed at what change you can create, simply by taking one simple action consistently over a period of time.
One tip, when deciding on a new action, check in with yourself and ensure this is a new action that you can keep taking without an end date in mind. For example, when I decided that I wanted more muscle I didn’t think I will just work out for a couple of months. No I accepted that if I want muscle definition then I will need to consistently have a training practise in my weekly routine.
Too often we create an action that we know we won’t be able to maintain for an extended period of time, almost as a way to set ourselves up for failure. So don’t do that, choose an action that you could commit to.
My last note, on this is that whilst you are creating change, there will be initial discomfort, as you are doing something new and as we know our brains don’t like change. But if you stick with it, keep taking the action in time this will be your new normal and so your brain will no longer protest, rather this is your new status quo.
So this week have a go, chose a new action you can take to support you moving closer to achieve your goals. Change is not in the big shifts, but in the small consistent steps we take each day.
