The way to make staying on track and losing weight easy

Let’s be honest. To stay on track with all the habits necessary to reach and maintain your body’s ideal weight takes a lot of work. It requires that you structure your life and your environment to support your desired lifestyle. For a lifetime.

And sometimes the people closest to you don’t make it easy. Or worse, seem to make it even harder. 

Have you had this happen…you’re determined to make healthier choices, but then someone drops a comment that feels more demoralizing than uplifting? Or a time when you needed encouragement from someone, you felt judged instead? It happens, even when others think they’re being helpful! 

The key is to communicate your needs clearly. 

First up, the significant other. Need some me-time for a sweat session? Want smaller portions or healthier recipes on the menu? And how about a round of applause for hitting the gym? Whatever it is, don’t hesitate to ask. And be specific. Partners can be a great source of support.

Photo by Cottonbro Studio

Next, your friends. If your usual hangouts revolve around calorie-laden treats and cocktails, suggest more active outings or opt for healthier dining options. I regularly invite friends for walks or hikes which benefits them, too – it seems everyone’s trying to be more active. And remember, your friends love you, share with them what you need to stay in the game.

And know that when you do ask for it, support is a request, not a demand (we don’t control the other people!). 

As you make lifestyle changes, you are responsible for your choices. No one else. Sure, you’d love for your family and friends to be super helpful. And sometimes they will be. But other times they’ve got their own stuff going on and don’t have the capacity to support you in the way you most want. 

Now, here’s the kicker – sometimes, despite your best efforts, the scale refuses to budge, and those cravings just won’t quit. That’s when you want reinforcements to swoop in to save the day. 

Start by deciding what support you want. Is it:

  • Accountability to stay on track?
  • Creating a customized plan so that you know what you’re doing is working?
  • Strategies and motivation to keep going, even when you feel like quitting?

Let your needs, goals and lifestyle guide the direction you go. You may even decide that more than one level of support is needed. Whether you invest in a Pilates membership, hiring a weight loss coach, or connecting with a group of like-minded women on the same journey, don’t hesitate to call in the cavalry. (And hey, I have a free Facebook group where I regularly give tips, free training, and answer questions…you can join here.)

The bottom line is, your weight loss journey is unique to you. And with the right support system in place, you’ll find that challenges become more manageable. And victories more rewarding.

3 Ways to Solve a Common Problem that’s Sabotaging Your Weight Loss

A huge problem a client comes to me with is one she doesn’t necessarily know she has. Or if she knows it exists, she doesn’t realize it’s a problem. One that’s sabotaging her day-by-day. 

It’s an issue of trust. 

Specifically, trusting herself. Trusting that she can follow through. That she can lose weight. That she can sustain a truly healthy, enjoyable lifestyle. She believes others can do it. That it can be done. But she doesn’t trust that she can do it. Or maybe it’s more accurate to say, she doesn’t have faith that she will do it.

Why is that?

Trusting yourself means having a belief in your own reliability. Your abilities. Your strength. And if you haven’t proven this to yourself in the past, it doesn’t come easy.

Do you trust yourself? 

Do you believe that you can stay on track and reach your goals? 

No matter what life throws at you? 

Do you believe that you have what you need to be successful?

Photo by Giu Vicente on Unsplash

If you don’t yet, or the trust is shaky, you can build it up. And you must if you want to consistently follow through and reach your goals. Here are three ways I recommend my clients do that:

  1. Keep your word to yourself: each time you promise you’ll do something and then don’t, trust degrades. Build it up by doing what you say you’ll do. And don’t over-promise yourself. Small steps are always the way to big results. 
  2. Neutralize negative self-talk: if someone you know were to always point out what you do wrong and regularly criticize you, would you rely on her in your time of need? Would you seek her support? There’s no trust there. When the self-criticism starts up, notice and neutralize it. You won’t believe in your own abilities if you’re constantly tearing yourself down.
  3. Take action, no matter what: stop waiting for the right time. For your schedule to get back to normal. For the medical problems to resolve. For things to be, essentially, perfect. All this waiting cements your belief that it’s not possible. That life’s circumstances are getting in the way and you can’t stop them. The truth is, there’s no perfect time. Take the next indicated step. And the next one. Do not stop.

As you put these into practice, you will experience failure. A time you don’t follow through. Or speak critically to yourself. A time you don’t take the next best step. This is an opportunity to learn. To give yourself grace. And when you do, trust builds. And so does success. One step at a time.

One last thing to consider…

Can other people trust you? My guess is, yes. How can you become at least as trustworthy with yourself as you are with others?  

Break the All-or-Nothing Habit: Find Balance in Work and Life

Clients often tell me they want to have balance in work and life, but then struggle with all-or-nothing habits. It’s a pervasive problem, with more than half of them saying they grapple with it. Can you relate to this familiar tug-of-war?

For instance, have you ever let a single bout of overeating derail your commitment to healthy eating a week, or longer? Do you often feel the need to do everything yourself, believing no one else can meet your standards? (Even at home for mundane tasks like loading the dishwasher?! – I might relate to this slightly.😳)

Or how about spending excessive time perfecting a project or avoiding starting altogether because you fear it will never be just right? Or waiting to start planning meals or exercising until work settles down, but it never really does?

Consider the consequences of all-or-nothing habits on work life balance. A drive for perfectionism can have you working longer hours, leaving little room for relaxation or leisure activities. It can lead to burnout, and people may perceive you as controlling. 

Photo by Brett Jordan

On the other hand, doing nothing yields precisely that—nothing. The fear of not meeting expectations may cause you to avoid work altogether, sacrificing career progress for temporary relief. Worse still, inaction often leads to regression, particularly when it comes to crucial aspects like health and personal development. 

But you can break free from this tendency, as many of my clients have discovered. By embracing a balanced approach and setting small-step goals, they’ve achieved significant improvements in both their professional and personal lives.

Do you detect traces of all-or-nothing in your own daily life? If so, congratulations on recognizing it; that’s the crucial first step. Notice how it shows up in various aspects of your life, from your health, to relationships, to your career. 

Breaking free from the habit of all-or-nothing is key to living a more effective life, but it’s easier said than done. So, where do you start? Zoom in on one area of your life, whether it’s personal or professional. Ask yourself: How can I be a bit more flexible here? How can I achieve my goals while allowing room for both progress and imperfection?

And this is key: take baby steps. Seriously, nothing huge. Start by loosening your grip on control. Practice letting go of those things that don’t really need your constant attention. Trust me, it’s liberating.

This will take time but trust me, it’s worth it. By gradually embracing a more relaxed approach, you’ll find yourself on the path to greater fulfillment and well-being.

8 Quick & Easy Ways to Kickstart Feeling Better and Getting Fit.

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