As we come to yet the end of another year, the season of detoxes, pretoxes, and New Year’s promises (or should I say compromises?) is amongst us.
Here are some useful tips to take into consideration before you take on any new ambitions.
1. Consistency is key
Thanks to Peggy for sharing this one on our FB page!
Whether your goal is to lose weight or hit more PR’s in the gym, remember that slow and steady wins the race. Quick weight loss and dramatic new diet cleanses/detoxes/fasts/(insert fad diet here) are not sustainable long term. You can do them as a jump start or reset but not as a quick-fix or replacement for a regular nutritious diet and exercise routine. Quick weight loss comes at the expense of losing muscle tone, so determine your calorie requirements (I like this calculator) and eat at a reasonable deficit that will allow you to reach your goals (and keep them there).
Same thing goes for PR’s: don’t go to the WOD with the sole intention of hitting the rx’d weight at the expense of your form and efficiency. Gradual increments and practice will yield the results you want in the long term.
2. Set realistic goals
Something that would not be realistic would be something like losing 10 pounds in a week (spoiler alert: even if you do somehow manage to do that, it’s usually all water weight). Small, achievable goals are easier to accomplish and keep you motivated. Start small and build up.
3. Have a plan
Once you have a goal in mind, strategize (write it out if it helps). Again, small, realistic steps that will keep you on the right path. Commit a set amount each day to working towards your resolutions, even if it is only for 5 minutes.
4. Set up a support network
Make friends or set up a group of people with like-minded goals, and surround yourself with a safety net of people that will make the goal-achieving process easier. Share your setbacks, accomplishments, and discoveries.
5. Accept failure
Acknowledge setbacks, but don’t use them as an excuse to throw everything to the wind. We’re all human and we all make mistakes; what sets you apart is how you choose to handle your setbacks. Take them as an opportunity for growth and to identify changes and flaws in your game plan. Once you’ve taken a step back and dealt with it, get back on the wagon.
6. Reward yourself
If you’ve done the goal-setting process right, success should be a reward in itself. A junk-food binge after a short time of eating “clean” is NOT a reward. If that’s your idea of a reward, then something needs to change. This is usually a sign that you are making dramatic changes too fast and feeling deprived. Remember step 1: Consistency is key. Long, consistent changes are far easier to adapt than short, drastic ones.
I single out weight loss plans especially because they often focus on restricting. If you want to avoid yo-yo dieting, stop looking at food as “good” and “bad”.
This applies to everything: there is no black and white—there is a grey area too. Find a routine that works for you and stick to it.
View original article here.