We have come to the conclusion there really are a lot of unusual people roaming around on the interwebs. People giving all sorts of weight loss advice on dramatically cutting calories, ditching entire food groups, how to exercise for 50 hours a week and never get tired (ok, so we made that last one up), but from what we have seen on the internet – if we put that out there, someone would do it. Yes, there are also unusual people reading the internet, ready to follow any kind of advice! So in the interests of efficiency (for you), and sanity (for all of us), we are going to let you in on some not-so-secret, secrets to getting started successfully, if weight loss is on your radar.
- COME TO A DECISION AND COMMIT (aka drop the teeny words)
Congratulations, you are a big people now and you have developed an impressive vocabulary! What that means is you can drop the little words. Words like think, try, and maybe. It is time to pull up your big-girl panties and do things. Instead of I am going to try to lose weight . . . I am going to lose half a kg a week Instead of Maybe I will try to eat clean… I will eat clean!
- SET YOURSELF UP FOR SUCCESS
Part 1 – Clear your kitchen of all the unhelpful clutter For the uninitiated, we are referring to clutter in this instance as any foods that are not going to support your quest for better health and/or weight loss – if you can’t bear putting it in the trash, donate it.
Part 2 – Plan your meals Set aside an evening or two each week and work out what you are going to consume, make a list then go buy it. Decide if a Meal Prep day is a good idea for your situation to help keep you on track. You can also utilise apps like MyFitnessPal or simply keep a manual journal to make a log of what you are consuming, you may even like to note down energy levels and the like. Really the more information you collect, the better data you will have in case things need to be altered later on.
Part 3 – Plan your Cheat Meals We have previously discussed the benefits of ‘letting go of the strict regimen’ occasionally and this works best when it is pre-planned. Check out our article on Smart strategies to cheating. Planning your cheat meal gives you something to look forward to and is a reward for your hard work leading into it, and lets face it mmmmm cheesecake!
Part 4 – Plan– your training days Diarise your training like you would any other important appointment. You will always fit other ‘things’ in. If weight loss is a goal, training needs to be a priority both for developing muscle strength/tone and from a calorie burning perspective.
- DETERMINE YOUR BENCHMARKS
Give yourself do-ing goals each week for maybe four weeks. For example in Week One you are going to do CrossFit 3 times, go for a swim two times, and do 20 minutes of mobility on an active recovery day. Do-ing goals give you specifics. Anything that is ‘airy-fairy’ leaves too much room for you to manoeuvre out of it or makes tracking difficult.
- DETERMINE YOUR REWARDS AND YOUR REWARD POINT
Rewarding yourself for a job well done gives you a reason to complete your diarised tasks, and from a neurological perspective when you reward yourself for good behaviour the positive neural system is strengthened beyond what it would if you just ‘completed’ your tasks. Remember aiming for perfection is not all it is cracked up to be, so set a realistic target for allowing yourself a reward. We think completing 90% of your benchmarks is a pretty reasonable allowance for giving yourself a reward. Just remember when looking at your reward, you don’t want to undo all the positive work you have done – I mean you may feel like you have done enough to deserve eating a whole cake, but that wouldn’t really assist you on the path to a six pack now would it! We like to encourage things that may even help you on your journey – a massage, shouting yourself some new workout clothes – the list, when you sit down and think about it is pretty long! So now you have made your mind up to join the ranks of the sane, you just need to remember that there are still those unusual people out there. Be nice to them, for they do not possess your smarts 😉