Last week, I gently suggested that, perhaps, if your intention is to lose weight but you have yet to reach that goal, it’s possible that you didn’t have a plan.
If you read the post and felt huffy about it, I will gently suggest that you ask yourself why.
[Of course, it might have been my tone. I’m not known to sugar-coat.]
[In fact, is there such a thing as acid-coating? I think I acid-coat.]
If the post roused in you an indignant, self-righteous reaction, paired with a dose of defensiveness, well then…
The rest of the post is not for you.
Instead, spend this time figuring out a plan! Create a course of action (or, seek guidance HERE).
Now, if you read the previous post and thought, “Nah, my plan was great! I just didn’t follow it!” Then please, my friend, read on.
Because this post is very much for you.
Let’s start with WHY–Why didn’t you follow your plan?
I see 3 categories here.
Category 1: MINDSET
- Do you have a specific goal? Not just a generic “get slimmer and trimmer” goal, but an actual time-sensitive, measurable, and realistic goal?
- Do you have the mental, spiritual, and emotional fortitude to accomplish the goal?
- If not, do you also have a plan to build these areas of wellness?
- Have you determined the cost you are willing to pay to achieve your goal? There will be some financial cost, certainly, but you must also consider and prepare for the cost of time.
- Do you get bored easily?
- Do you quickly lose motivation?
- Do you throw in the towel when results slow down?
- Have you arranged for an accountability component? Are you journaling or logging?
- Are you sleeping well? Enjoying your relationships? Laughing often?
Category 2: NUTRITION
- Related to having mental/spiritual/emotional wellness, do you have a relationship with food that could be detrimental to progress?
- Is your diet a good fit? Do you feel spry, clear-headed, and energized? Does it fit your lifestyle comfortably? Do you prefer fruit and yogurt but force down eggs and sausage?
- Is your diet too restrictive?
- Do you have cravings? Do you binge?
- Are you constantly aiming for a caloric deficit?
Category 3: EXERCISE
- Are you doing the types of exercise you enjoy?
- Are your exercise sessions wearing you down (versus invigorating you)?
- Do you have recurring injuries?
- Are your workouts so frequent or lengthy that you feel overwhelmed?
- Are you “just going through the motions” (versus pushing yourself)?
The bottom line is this:
You need to hold yourself to high, yet reasonable, standard–one that you can maintain with consistency. As Pat so often says, the best plan is the one you actually do.
I challenge you to take a good hard, honest look at the questions above. Pinpoint at least a few that were reasons why you didn’t stick to your plan.
Did they mostly fall in just one category?
OR, Do you need a revamp of your approach?
If you are feeling brave, jot them below in the comments.
If you are feeling a little less brave but still want some accountability, email me at TheIntern@ChroniclesofStrength.com.
Either way, reflect on the WHY and we can start problem-solving together next week. I can definitely provide some overarching guidance, but it would be even better if we could address your actual issues.
If the time commitment is one reason you aren’t following your plan for fat-loss, here’s one that can be done at home in a pinch…
20 plank mountain climbers
10 shoulder taps, alternating
5 walk-in/walk-outs (from plank position, use the core to walk your hands back towards your feet and then back out to plank again–that’s 1 rep)
30s plank hold
Cycle through as many rounds as you can get it before the timer dings!
Let’s make today a day of no excuses,
P.S. Tell me your WHY! Please?