If you're not having long-term success with fat loss and weight loss, there are reasons. You need to identify the reasons or you will continue to go in circles. Some of you are so frustrated that you have stopped trying to transform your body to lean and toned.
If you are in this situation, get help from a personal trainer. Part of the first fitness consultation with a personal trainer will include you identifying why your fitness goals have failed in the past.
Another part of the consultation is for you to visualize and set realistic fitness goals you are willing to work towards.
In my experience with clients, these 5 things slow or stop success towards fat loss and weight loss goals:
1. Fear of failure. Many of you have tried over and over to lose fat and weight. When fear or deep frustration creeps in, it can paralyze you into doing little or nothing to reach your goals. Its hard to keep trying. Its easier to quit.
According to the Mayo Clinic, you should focus on the process rather than the outcome.
The Mayo Clinic goes on to say, "Exercise regularly is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable and realistic, too."
In my practice, that means clients commit to regular strength training, cardio training and changing eating habits.
2. Low self esteem. This affects every area of life and not just setting and reaching fitness goals.
According to Cognitive Therapy Associates, "Self-esteem, self-confidence, self-image...these are the trio that intertwine and perhaps have the most significant impact on a person's well-being and enjoyment of life."
"Therefore, we find that self-esteem is often at the core of a variety of psychological difficulties. Low self-esteem shows up in depression, anxiety (especially social anxiety), eating disorders, addictions, relationship problems, communication problems, and more. One may have rather high self-esteem under certain conditions, but in others, it may waver."
Negative self-talk also becomes a problem......
Dr. Kevin Elko, an expert in Cognitive Behavioral Psychology (CBP), states it this way:
“Those are real fancy words (CBP) that mean I learned how to help change the way people conduct conversations with themselves. Changing the way you talk to yourself can totally revolutionize your life, but learning to do it
can take some time and guidance.”
Yes, you may need expert guidance but first try talking positively to yourself. Here are some negative self-talk examples that I have heard from clients:
“I can’t stop eating sugary foods and drinks.”
“I wish I could fit into that dress.”
“I hate lifting weights so I only do cardio exercise.”
“I can’t run fast so doing sprint intervals won’t work for me.”
“I would go to the gym but I don’t want people staring at me.”
“I don’t have time to workout.”
Those negative phrases could easily be replaced by “I can” or “I will” or “what’s the alternatives.” We will end up believing what we continually tell ourselves. And, it shows in our attitude and behavior.
3. Achieving fitness goals takes hard, smart work. And, you also need more than willpower. You need good reasons to as to "why am I doing this?" Some could include (and change over time):
- you got a bad health checkup from your doctor
- you’re trying to fit into your “skinny clothes”
- you don’t like the way you look naked in the mirror
- getting in shape for a fitness competition
- trying to be a role model for your kids
- trying to reach your high school weight
Whatever gets you going will work. The main thing is to stay consistent over time with your workouts and eating plan.
4. Confidence in the methods. Many of you have used weight loss and fat loss methods that don't work such as fad diets, weight loss pills, patches, powders, etc. So, you are skeptical as to whether a personal trainer's methods will work.
5. Perseverance. Commitment to a fit lifestyle trumps all other fitness goals. There will be setbacks and failures along the way. If you commit to the fit lifestyle first, you will reach your goals with the right guidance.
Every day, try to take steps forward to reach your goals. Even if you take a step back today, don't let it stop you from taking steps forward tomorrow.
You have to be honest with yourself to set fitness goals. Sometimes the truth hurts. That's okay. Just make the commitment and get the guidance and support you need to reach your goals.
Get on the right track today...
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
Women: 10-Day Curves and Abs Jumpstart
Men: 10-Day Body Fat Blast Jumpstart
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!