Have you been caught up recently in the weight loss trap?
You wake up feeling you have gained weight and you have to do something about it, but you don’t know where to start and what to do?
Is your day affected to that extent that the only thing you are thinking about is what food to eat and how much exercise you should be doing?
And then you end up doing nothing about it?
Sounds familiar?
Since being in fitness industry for 11 years and in the past year I have mainly focused on online coaching, I have seen the frustration of weight loss, weight gain and in general weight loss fluctuations.
I would like to change the conversation about weight, because weight will always fluctuate depending on time of the month, time of the year, certain life situations, challenges and difficulties and it is impossible to control that number on the scales.
But what is possible to keep your focus on your wellbeing, health and fitness without getting so concerned about that number. I do think for many women how they look is very important and I will never undervalue their desire, as I share that desire with them. I have found my peace with my body, size and wellbeing and I have seen now what does it take to be ok with all those weight fluctuations, and here is my insight in this journey:
1. Your weight should be a long term focus on habit and behaviour change. I cannot stress this enough. You cannot achieve long term results without changing what you do daily. If you have a habit to watch Netflix and scroll social media for hours every day, that will impact your self esteem, you will procrastinate and definately convince yourself that you have no time to do something about your health and happiness, which in a long run will affect your mood that will lead to overeating and sedentary lifestyle.
I would like you to change the focus from the number of your pants, to what you can do consistently that will make you feel good every day. As a result of you feeling good, you will feel empowered to take action towards things that make you feel good, which will be to move more and nourish yourself with food, rather then to seek comfort in food.
2. Acknowledge what meaning food has in your life – if food is your go-to to seek comfort, joy and happiness, you will always go back to food when life throws at you challenges. That is why is important to develop tools and strategies that will help you to find comfort in things that truly bring you joy. You can watch the video here what you can do to overcome emotional eating.
3. Establish non-negotiables in your day. Start practicing few daily habits that will help you feel your best. That can be anything that makes you feel good. Here are some of my examples:
- morning routine
- bedtime routine
- meditation
- breathing
- journaling gratitude, self reflection
- listening empowering music, podcasts, audio books
- spend time in your day learning something new
- writing
- movement outdoors, spending time in nature
- catching up vitamin D outdoors
- talking to a friend
- exercise
- doing something good for someone else
- colouring
- finding a challenge to work towards
- doing something positive for community
- volunteer
- or you can write list of your own
2. Learn tools and strategies to break the habit pattern. This will require self awareness, self compassion, patience and implementation of new tools and strategies that will help you break the pattern.
3. See your change as a long term investment into learning how to manage your emotions, habits and behaviours and to establish the routine that makes you feel good and also to change the mindset about you, your life and the change you need.
4. If you don’t know how to do it yourself, ask for help from someone who have been there and who knows how to help.
I would love to hear from you what do you feel is your focus right now and how are you getting on, on your health and wellbeing journey?
Just post in the comments below 🙂
If you are looking in long term change, message me right here.
Looking forward hearing from you,
Adrijana
