•Weight loss
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So, you have decided to take the first big step and start your weight loss journey. You might have made a New Year’s resolution and come out of the starting gate like Usain Bolt full of confidence, hope and enthusiasm. But you've already lost momentum and you've just had a whole case of beer while watching the cricket. This is what we call a roadblock (or maybe a train wreck depending on how many cases you had).
If you relate, we have some good news for you: you're not alone and it's completely fine. It’s the perfect time to reset, reflect on your progress and refresh your weight loss goals. Here are some of our top tips on how to jump back on that wagon!
All humans struggle, it's a part of life and you are far from alone. Ever since COVID, the world has been upside down and it's hard to turn it back on its head. If your healthy habits have fallen by the wayside, fine. Don’t beat yourself up about it or stress that you had months to get a handle on things and you didn’t.
Forget about it.
You can’t do anything about the past, so instead focus on what you can control – your plans and actions going forward.
How has your weight loss progress been going so far?
Think about what you’ve done, and don’t be shy about patting yourself on the back. If you’ve made any steps towards improving your health, it should be celebrated, even if you did then undo these healthy habits during a difficult time.
It’s all something to learn from, so ask yourself what you can learn from your efforts, whether they were successful or not.
The best weight loss and fitness goals are ones that come with real, actionable plans.
Don’t say ‘I will get fit’, say ‘I will run for 20 minutes three times a week before work’. Don’t say ‘I will cut out all sugary foods’, say ‘I eat too many sugary snacks, so I will replace these with healthier options’.
You’re far more likely to achieve a goal this way because you’ve given yourself something to work with.
Sharpen your pencils, grab a fresh page of paper and get your head down to create a solid meal plan for the week.
Knowing exactly what’s on the menu and what's coming each day gives great peace of mind and says yes, you’ve got this.
Even if you falter and end up calling for a takeaway after a stressful day at work, or if you can’t resist that schooner with chips and dip while watching the cricket (guilty as charged!), having a plan means you can adjust the rest of the week accordingly.
It’s easy to look at yourself and think that there are many things you want to change. Don’t fall into the trap of making an all-or-nothing lifestyle overhaul.
Change your dialogue and the way you speak to yourself so you can tackle one habit at a time the healthy way! Go from "I eat too much takeaway, drink too much alcohol and don’t exercise enough" to "It’s true that I do want to stop relying on takeaway, cut down on alcohol and start exercising, but I'm going to start off reducing my alcohol consumption first."
By starting slow and picking one thing at a time, you have a greater chance of sticking with your newly formed habits. Start off with a meal plan that includes your favourite alcohol a couple of times a week. Once you feel comfortable, you can start reducing how much you have each sitting, then eventually how often a week you have it. Maybe instead of having it every week, you can get to the point where you have it during special occasions, such as the Melbourne Cup or New Year's. It's all about pacing yourself.
If your results have slowed down or the thought of counting points again fills you with dread, try something new. A change is as good as a rest (or in this case, better, because you don’t want to rest on your laurels and end up putting the weight you’ve lost back on), so do something you’ve never tried before.
Join a physical challenge and compete with your mates (shameless plug, but highly recommend The Man Challenge), try fasting, or sign up for a new local footy season – the possibilities are endless.
