How to Build New Habits for Weight-Loss Success
A meal plan member emailed:
"My weight-loss question is related to follow through. I make concrete, reasonable goals (in writing), meal plan (or use your plans, old or new), grocery shop, and list out exciting rewards for myself once I achieve those goals. And then, nothing. I'm tired, I overeat, I hate myself. Repeat. It's as though I have the knowledge, but lack the execution. I've been to therapy about using food as a coping strategy, but I remain stagnant."
You have to build new habits. It's so much easier said than done, I know. But once you force yourself through the motions, it gets easier, and then you start building better habits. (A life-changing book about habits is Influence: The Psychology of Persuasion.)
A recent example from my life: I knew yoga helped me with my OCD and anxiety. The 2 or 3 days I went were always my best days of the week. I kept saying "I'm going to go every day", but I didn't. I would even sometimes set my alarm and then turn it off and miss my class.
Finally, one morning, I set out my yoga clothes before bed, then put my alarm across the room. I went. I did the same thing the next day. The third day was really hard as I told myself I was so sore, I was so tired--having been getting up at 5am with not enough sleep, and I went two days in a row, what would one day off do? But I knew that answer. I decided to just force myself. I forced my way through it for two straight weeks, but now I get up and go every day like clockwork because it's become my daily habit and routine. Same with putting my clothes out at night. I just created new habits.
Same with the meal plans. I went to the store, bought all the food, came home and cooked. No excuses. Then I did it again the next week. Now it's just part of my weekend. I was so tired the first tme-- I had no time, I was so tired, it was such a long week, but I made myself do it.
It helps me to think about why I'm doing it, how much better I'll feel if I just do it, and how bad I'll feel if I'm not.
Making a real commitment helps, too -- like joining a gym, or signing up for a class, or subscribing to the meal plans. It works to keep you accountable especially if you're spending money -- you don't want it to go to waste :)
Lastly, I've realized I can always create a reason to not do something. I can always conjure up a justification, but now I try to look for a reason to do something.
Dig deep!