This time, you're committed to finally getting down to a healthy weight and staying there. You're proving it every time that you head to the gym and powering through your workouts. All of that training is hard work, but you know it will be worth it when you step on the scale and see the results...
Or will you?
If you're like many people who are striving to build lead muscle and lose fat, you may face disappointment when you're ready to weigh in. Then, you're left with the baffling question--"what am I doing wrong?"
Do I need to train more? Am I not doing the right exercises? Do I need to try some crazy crash diet?
The questions that follow can make you insane, and unfortunately, they're usually not the things that you should be asking yourself at all.
The real question is - What lies am I telling myself that are undermining my progress?
When it comes to fat loss, our brains are our own worst enemies. We cling to myths and misconceptions that stand in the way of success, thinking we're being wise about weight loss. But you can put a stop to that now by discovering these five weight loss lies that many people tell themselves and end up sabotaging their efforts as a result.
Lie 1: Healthy Eating Is All or Nothing
You have put yourself on a very restrictive eating plan that includes low calorie, low fat, high protein and vitamin and mineral-rich foods. You're doing well for a short while, but then you get pressed for time and can't cook at home or a special occasion comes along and you end up splurging. When you go off track, you tell yourself that your diet is ruined, so you abandon your restrictive diet plan entirely and just start eating as you did before.
How to Stop It:
Accept that there's no such thing as diet perfection. You won't be able to go your entire life without ever eating something unhealthy again. While it's fine to try to make healthy choices whenever possible, don't view straying from your diet when life gets in the way as a failure that must mean surrender. Just tell yourself you'll get back on track the next meal, and then make sure you do it!
Lie 2: It Doesn't Matter If I Don't Enjoy My Food
Your weight loss diet consists of all kinds of good things--chicken, fish, green vegetables, brown rice. Everything you've purchased at the grocery store isn't all that appetising for you, but you know it's good for you. Food is fuel, after all. You don't need to enjoy what you eat. All day long, you do fine, but then by night, the last of your willpower goes out the window and you end up eating that bag of chocolate chips left over from holiday baking!
How to Stop It:
Stop depriving yourself of taste starting today. If you don't like the foods that are included in your healthy diet, there is no way you can stick with it for the long term. Don't make yourself choke down things you hate. Instead, look for ways to make dishes that you enjoy healthier, and don't be afraid to allow yourself the occasional treat in moderation. When you feel satisfied with what you're eating, you'll find sticking to your diet so much easier.
Lie 3: If The Weight Doesn't Come Off Quickly, I'm Doing Something Wrong
You hit the gym diligently this week. You managed to stay within the guidelines of your diet. Your jeans even feel a bit looser than they did the week before. You step onto the scale, and you see you've lost 1 pound. But do you celebrate? Absolutely not! How can you? You have 20 pounds to lose! At this rate, it will be months until you're at your goal. Discouraged, you reevaluate everything and ultimately end up just giving up on your goals.
How to Stop It:
Stop viewing fat loss as a sprint. You can't just dash forward at a crazy speed, lose 20 pounds in a month, give up dieting and be lean forever. You didn't gain the weight that you want to lose in a day. You took months or years to build that fat. Now, give yourself permission to lose it at the right pace, too, so you can finally be rid of it for good. Celebrate every pound that you lose as a victory. Don't tell yourself that it's not enough; think about how hard you worked to lose that pound. Be proud of your achievement and then see if you can do it again the next week. If you have a lot of weight to lose, set small goals, so you can get a sense of achievement along the way. Also, evaluate your success in other ways, such as how your clothes fit, how much energy you have and how well you're able to perform at the gym.
Lie 4: Once I Get the Weight Off, This Will All Be Over
You go to bed with your stomach growling. You feel cranky at the office because you're starving. You skip going out for dinner with friends because you need to stick to your diet. Through all of it, you keep repeating the mantra, telling yourself that you just need to stick with this a little longer. Then, you'll be at your goal. When you do finally get there, you gleefully abandon your diet, go back to your old way of eating and end up watching the numbers creep back up on the scale again.
How to Stop It:
Stop thinking about fat loss as a short-term diet. If you want to lose weight and keep it off, you need to be making lasting lifestyle changes, taking steps that you can sustain forever. Don't just think about the present; consider the future. Always be asking yourself how you'll keep the weight off. It won't be hard if you're not resorting to extreme measures to lose it in the first place. Any program that makes you feel miserable or that is interfering with your life isn't something you're going to be able to keep up with it. Weight loss is work, but it shouldn't be painful. You should feel as if you're starving, have to skip social outings, end up not performing your best at work or put strain on your relationships. If these things are happening now, it's time to reconsider your approach.
Lie 5: It's Now or Never
Your doctor is telling you it's time to lose weight. You're not happy with the way you look. You know you need to make changes, so you start trying. Unfortunately, life is making it hard. Stress at work or a problem in your personal relationships keeps interfering. You're constantly getting off track, feeling guilty and beating yourself up over your lack of progress. You tell yourself that it's now or never, that you have to act now--or else, and you continue to just struggle.
How to Stop It:
Decide if it's really the right time for you to commit to weight loss. Of course, reaching a healthy weight is important, but if you don't truly have the time, energy and focus, it may be better to wait until you do. When you try to make headway with fat loss at an inopportune time, you end up stacking more stress upon yourself, and that can actually undermine your efforts. Studies show that when the stress hormone cortisol is elevated, weight gain is common, so truly the last thing you want when you need to lose weight is to stress about it. If life is too complicated right now, give yourself permission to put the hard core fat loss efforts on hold. Instead, focus on being active when you can be and eating well when it's possible. You just might lose a little weight between now and when you're better prepared to give it your all.
Often times, weight loss requires a little extra nutritional support beyond a healthy diet alone. Sportsfuel has a wide variety of fat burning and weight loss supplements that you can use to enhance the effectiveness of your plan to get lean. We'll be glad to help you find the right supplement to assist you as you strive toward your goal of lasting weight loss. Contact us today for help.