Overcoming obstacles can be difficult when we continue to fall into old behavior patterns. It’s important to create a strategy to overcome our self-defeating behaviors. One of the most common issues I face as a nutrition consultant is the excuses people use to fall into the old behaviors. I ate a candy bar this morning so I gave myself permission to eat unhealthy all day. This behavior then compounds into a bad week, month, etc. The excuse that “I’ll start eating healthy next Monday, or after the New Year” sets you up for constant failure.
Our choices can be challenged on a daily basis. Successful strategies that help overcome old habits can include:
1) Writing out goals.
*The goals should be specific, realistic and attainable. It’s not reasonable or healthy to set a weight loss goal of 5 pounds a week. Make the goal 1-2 pounds per week and set up a system to reward yourself that is unrelated to food.
2) Make a plan
*Plan time on your calendar for daily exercise. Plan out the specific type of exercise you will do.
*Plan time to prepare food for the next day. Prepare foods for the week and freeze meals for convenience.
*Remove tempting foods from the home. Engage your family for support.
3) Define your self-defeating behavior and excuses.
*Write them out and review them on a regular basis to be more conscious of when you’re falling into the behavior.
4) Be conscious to catch yourself doing this behavior, observe what triggers it.
*Journal your thoughts and feelings daily.
5) Develop and practice alternatives to the behavior. Create three solutions. Examples of solutions could look like this:
*I will call my accountability coach or workout partner for support.
*When I am afraid of failure, I will focus on the positive changes that I have made and not make excuses to fall back into the past behavior.
*I will spend time in prayer and meditation regarding my struggle.
*I will log everything that goes into my mouth to track my eating habits.
A lapse in behavior (backsliding) can be frustrating. Continue to review your strategies and take charge of the situation. Having accountability with someone is a very powerful tool in being successful and can help you get back on track again!
Our choices can be challenged on a daily basis. Successful strategies that help overcome old habits can include:
1) Writing out goals.
*The goals should be specific, realistic and attainable. It’s not reasonable or healthy to set a weight loss goal of 5 pounds a week. Make the goal 1-2 pounds per week and set up a system to reward yourself that is unrelated to food.
2) Make a plan
*Plan time on your calendar for daily exercise. Plan out the specific type of exercise you will do.
*Plan time to prepare food for the next day. Prepare foods for the week and freeze meals for convenience.
*Remove tempting foods from the home. Engage your family for support.
3) Define your self-defeating behavior and excuses.
*Write them out and review them on a regular basis to be more conscious of when you’re falling into the behavior.
4) Be conscious to catch yourself doing this behavior, observe what triggers it.
*Journal your thoughts and feelings daily.
5) Develop and practice alternatives to the behavior. Create three solutions. Examples of solutions could look like this:
*I will call my accountability coach or workout partner for support.
*When I am afraid of failure, I will focus on the positive changes that I have made and not make excuses to fall back into the past behavior.
*I will spend time in prayer and meditation regarding my struggle.
*I will log everything that goes into my mouth to track my eating habits.
A lapse in behavior (backsliding) can be frustrating. Continue to review your strategies and take charge of the situation. Having accountability with someone is a very powerful tool in being successful and can help you get back on track again!
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