I have one question for you that will will determine the level of success you will achieve this year when it comes to your health and fat loss goals; Do you want to go fast or go far ?
I know that initially that questions may not make perfect sense, but when you read below it becomes much clearer I mean and how it pertains to your goals for this upcoming year.
It’s the new year and this time it’s going to be different! You have done your research, you have read the posts on the Eat To Evolve blog and you have tossed out all the junk food.
On the 1st of January you are going to eat 100% clean while counting your calories and macros. You're going to hit the gym four times per week with an additional 45 minutes of cardio every single day.
You are planning to be in in bed by 10 O’clock and every night, meditate for 30 minutes a day and get 10,000 steps on your activity tracker. You are going to be a lean machine in six months!
And if you could keep up with all those changes in the long term, you would be.
The problem with this perfect approach is that right now you eat moderately healthy but don’t really pay that close of attention to your nutrition. You eat whatever is put in front of you and have pretty strong sugar and carb cravings daily.
You currently go to the gym once or twice a week, but you don’t really enjoy it and usually reward yourself with food afterwards. You run after the gym once or twice a week but it hurts your knee.
You stay up until about 11:30 or 12:00am most nights watching TV and surfing the internet hoping the Eat To Evolve blog has been updated. Don’t worry I got you this week!
You drive most places that are within walking distance and sit at a desk most of the day somewhat hunched over a keyboard.
You may meditate for five minutes a few days out of the week, but it feels like a real struggle so you tend to avoid it.
When that clock hits midnight and new years starts you are expecting that suddenly all that is going to change! right ? For some it will change, but the change doesn’t last long for many.
Most people can start the new year like a bat out of healthy hell, but a few months down the road when it all becomes too much, they fizzle out and go back to old ways.
The fact remains that change is very difficult, even small changes can be a large source of stress. If change was easy for people nobody would give up on diets or stop going to the gym.
What separates the people who will achieve their goals this year from those who will burn out and give up is the approach they take, and the mindset they have.
The first approach that we went over at the beginning of this post is the fast approach. You will get results doing this in the short term, but those results are rented and eventually you will have to give the keys back.
The second approach that I’m hoping to steer you towards is the long approach.This is the mindset and approach where you get really honest about where you are currently.
Decide what you want to accomplish and why you want to accomplish this goal. The next step is to decide on simple and small changes you could make today.
This could be drinking two extra cups of water per day 4 days out of the week, having a salad instead of sandwich at lunch 2 days out of the week, going for a 15 minute walk during lunch or reading for 10 minutes instead of watching Tv at night 3 days per week.
These shouldn’t be big changes, and in fact they should feel so easy that when you think of them your first thought is I can absolutely do that.
If I were to ask you on a scale of 1-10 how confident are you that you can do this habit 90% of the time anything less than 8 or 9 means the habit needs to be easier.
Once you have your habit, and the amount of days you are going to do it the next step is to take action and make it happen. I recommend starting with 2-3 days to begins habits, remember you want to make sure you are going to succeed.
The little wins from these daily habits allow you to celebrate reaching a goal daily, with enough of these daily wins you start to develop a confidence new mindset about your journey.
After two to three weeks of this habit, choose another one to include in your daily routine while still continuing the first habit.
Every two to three weeks pick a new habit and let the effectiveness of these habits compound over time. Make sure to cycle through both nutrition, exercise and lifestyle habits to keep in interesting and prevent boredom.
This is the EXACT same approach I use with all my clients in my nutrition practice that has allowed them to achieve success and develop a new healthier lifestyle.
If you don’t know where to start and want six months of these fat loss habits done for you, I just released a new book an amazon named Simple Fat Loss: Stop Dieting, Lose Fat and Love The Journey!
The book includes a full 6 month habit based fat loss program along with access to a private facebook community and 13+ bonus documents to help you navigate long term fat loss. Link to the book: http://amzn.com/B01A078OWS
Fill out the form below if you’re looking for a coach who can help you adopt the simple habits necessary to reach your health, fat loss or muscle building goals.
These habits are based on getting you to your goal in a sustainable fashion that can be maintained, while keeping you accountable along the way.