Sticking to a diet plan is the most difficult thing to achieve writes personal trainer in Maynooth and gym owner of Sphere Fitness, John Lark
One of the toughest things to do is to stick to anything. I should know – I have started more things than I have finished. Fact.
Anyhow when I see diets and health kicks starting there is a little checklist that I run with someone to see if they will succeed.
1. Stay in the moment
Most of us get overly consumed with what is coming next when the real reason for succeeding in your goals is what is happening right now. Only the other day I was speaking with a client who was ‘struggling’ with her nutrition. Her enthusiasm had got the better of her and at this time it was information overlaid.
You know how it goes ‘paralysis by analysis’. You don’t need me to tell you what to do. All the answers are there on the net. I am here to hopefully guide you on the how bit and tell you where to look for faster results.
Staying in the moment focuses on the practice of what you can do now to make a better decision. Maybe it is saying no. No to snacks, treats, sedentary behaviors and habits that crush your health rather than raise it.
And that takes practice. Not a fleeting moment and ‘sod it’ I will so it later.
Doing something in the now or in the moment brings with it positive energy that snowballs into something better and better. It builds into something you can’t ultimately stop.
2. Chase one rabbit at a time – Break it down
I know the scene. You are in Easons. You are biting your lip hoping that THIS diet plan will work or fit in with YOUR values.
They all work. There you go. The cat is out of the bag. You just have to stick to them.
And there in lies the problem. Sticking to them.
You see they ask you to change about 15 things all at once. And behavioral science shows that you chance of hitting your target gets closer to 0% as a result. But it closer to 100% if you focus on one thing. Maybe it is drink more water or get better sleep. Whatever you do a half arsed commitment is worse than no commitment at all.
3. Focus on something you can do NOW
Most of us wait till the moons are in line or Hayley’s comet is just past North North west before starting anything. Then we begin to doubt ourselves. That is ok. And normal. There will be resistance.
There is no perfect moment. Really there isn’t. Only now. This minute. You can stand up and walk around. Fetch some water. Bang out a press up or a chin up. Do some bodyweight squats. Go and put on tomorrow’s lunch. But whatever you do doing something now gives you that shot of endorphins and that feeling of “I am in control” – not the other way round. And just like in point 1 that builds momentum.
4. Create an environment to succeed
I often hear about home seeing set up to fail. The husband scratches his arse from morning to night and the idea of healthy eating is peas 7 nights a week (which is a start don’t get me wrong). Or takeaways are being bought back to the home when the wife is on a diet.
That just isn’t fair.
Your ‘safe havens’ need to be free from temptation and treats. Make it an environment to succeed. We cook together so that my kids appreciate what is going on the plate. I put in a veggie patch so that we can get a further appreciation. Whatever is done there needs to be an environment conducive to success.
5. Be objective with your progress and stay accountable
Every week my client’s are asked to submit a food diary. It is interesting to note how many actually do this…As a coach it is frustrating when they don’t I’ll be honest. After all if they want help with their nutrition (which they do) how can we go off anything? Guessing? Don’t go for that myself. You need to objective. If you ate a donut. Write it down show some one and let them help you. Be objective and not emotive.
The folks that do get results and this is no coincidence. One lady lost over 100lbs in 15 months. Her secret – showing me her food diary every week.
6. Why are you doing this?
I had another fella who practiced self sabotage on a daily basis and almost took solace in the fact that it was inevitable that he would slip up. I asked him:
a) Why are you wasting your time?
b) Why are you wasting your money?
c) Why are you avoiding the inevitable?
The last point he wasn’t sure how to answer. I said to him
“Well when we first met you were doing this for you kids, right?”
“Yes”
“So what type of example are you setting them when the going gets tough, you jack it in and get all weak?”
Everyone needs a why. Everyone.
7. Plan a little save a lot
Sticking to a plan can be as simple as a little planning. Habits that are a great time investment (i.e. reap their awards down the line) are preparing your lunch and breakfast the night before b) always having leftovers to munch on c) bulk prepare salads, meats and fish d) Sunday ritual for bulk cooking. There are plenty more but these always feature.
Seven tools – seven habits. They take practice but the rewards are there.
John Lark is owner of Sphere Fitness personal trainer in Dublin, Kildare, Maynooth
