How to stay on track even when you don’t feel like it

How to stay on track even when you don’t feel like it

You’re going along, following your plan. You feel great. Your clothes are loose. And then you have one of those days. Or weeks. And you think…

I’ve been so good, I deserve a break.

I just don’t feel like it.

I’ll get back to it as soon as…

Sound familiar?

Life comes at you fast. Which means you need to expect those days. And weeks. And you need to execute consistently to not only get results, but maintain them. That is…

What gets you there, keeps you there.

That’s why the first four steps are critical to stay on track. They set and then build on a foundation that is doable for the long-term. And by long-term, I mean your life. All of it. 

If that sounds scary, take a pause. Consider that everything you do or don’t do – small and large – impacts you down the line.  We don’t consider that very often. But I think we need to start. And not in some judgmental I-just-ate-a-cookie-and-I’m-a-fat-pig kind of way. I’m talking about being thoughtful with the things that are important to you. 

Do not confuse this with being hyper-vigilant. Obsessive. Perfectionistic. I’m recommending that you be intentional. Otherwise you’ll fall back into default mode, which for most of us is NOT following through.

We’re wired to conserve energy. To take the easiest path. It helped keep us alive for most of human history. But today we need to recognize that the easy way is often the hard way. 


How to stay on track even when you don’t feel like it
Photo by Steven Lelham on Unsplash

A client of mine once shared with me the adage: you can do what’s easy and life will be hard, or you can do what’s hard and life will be easy. 

Consider what taking the easy way gets you down the road. Like spending money you haven’t budgeted or ordering another drink, even though you’re at your personal limit. In the moment what’s easy becomes the hard you deal with later. And that later can be weeks or years later, from a budget shortfall for the month to not having enough to retire when you want. From feeling not-so-great the next morning to still struggling with excess weight ten years later. 

This final step in my 5-step process – executing consistently – requires that you keep the other steps in play. That means regularly uncovering then transforming your sabotaging thoughts so that you continue to take action towards your health and weight loss goals. It includes being clear on your “why,” keeping it front and center. And then continually experimenting with your plan, noticing what works, refining and doing it all again. 

Executing is about living a lifestyle that gets you what you want, and keeps you there. Set yourself up with foods you enjoy and activities you like. Make follow through as easy as possible to stay on track. Keep looking at your thoughts so that you notice when your brain sneaks up on you and starts telling lies (you know, the ones about it being too hard or that you’ll never succeed…yeah, those crummy thoughts). 

And don’t wait for it to get easier to stay on track. You’ll simply look up one day and notice that it is.

Stay tuned…because execution is critical, next I’ll talk about “How to keep consistent with healthy habits when life throws you off track.”

Top 3 Mistakes Made When Creating a Weight Loss Plan

In sharing my 5-step process for having the health and body you want, I suspect step 4 might be your favorite. Most likely you’ve spent a lot of time on it. But if it hasn’t been working, then it’s time to refine. To personalize.

I’m talking about creating a weight loss plan. This is where people are most comfortable, figuring out the what and the how. But I know lasting habits come from doing the deep work, which is why we started with steps 1, 2 and 3. Once you build that foundation (not perfect, but in process), creating a weight loss plan, and following through, is much easier. 

To start, you’ll want to avoid these 3 common mistakes people make with their plans:

  1. Failing to consider what’s appropriate at this point in your life
  2. Constantly changing the plan, never giving a habit enough time to take hold and start producing results for you
  3. Regularly looking outside yourself for all the answers, not trusting what you already know

The key to avoiding these mistakes is to look inward. Put down the app. The carb counter. The point tracker. The technology fitness partner. You can come back to them, but set them aside for now. 

creating a weight loss plan
Photo by SHVETS production from Pexels

Break it down into steps

Think about the healthy lifestyle you want to live. Go back to what you clarified in step 2. With that in mind, make a list of all the things you would need to start doing and stop doing. Add to it what you need to do more of and less of. And then recognize what you need to continue doing. In asking yourself these questions, you’ll find you know more than you give yourself credit for. (By the way, I have a cool tool to help you brainstorm – email me and I’ll shoot it off to you.) 

Once you have this, pretend you’re not in a hurry. Assume it will take you a year or two to pull it all together and be living that lifestyle. What habits would you start with? Think about your current lifestyle and what makes sense for you. Consider what you learned from past experience and let it help you move forward. Go month by month, gradually layering in changes as you establish habit patterns. Think small steps, big results. And yes, bring back in the apps and trackers, but only if they serve you and what you want to achieve. 

Then, decide what makes sense for you to implement right now. Get good at it. Move on to the next. If you build a solid, personalized plan, you will get results. Yes, it may need changing along the way. But because you’re being thoughtful, not jumping from one thing to another, always in a hurry to get results. 

Need support building a customized plan? Schedule time to talk with me.


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