Let’s talk all or nothing. Does this describe you:
“I’m hyper-motivated and I set out on this amazing plan to lose a bunch of weight by exercising every day and doing intermittent fasting. I made it 4 days and messed up… why do I even try? I can’t even make it a week!”
I am not saying that doing a weight loss challenge doesn’t have inherent value. What I am saying is that challenges are not a way to live; strict keto is not likely to last a lifetime; adding running to your routine every single day [when you don’t already run] could be a recipe for disaster.
If you are looking for a way to be heavier than when you started this journey then go all or nothing. If you want a better way, read on…
But I Already Know
But do you? Do you really?
A lot of people logically understand they should give themselves a bit of grace when it comes to taking weight loss steps. Those same people are the ones we inevitably hear say, “I can’t do [insert all or nothing phrase here].”
Examples could be:
- “I’m not drinking alcohol anymore”
- “I will work out 6 days per week”
- “No more eating before bed. Period”
- The list goes on…
To the logical part of your brain this makes sense. Doing anything in an all or nothing fashion will absolutely fail. Actually, let me build context: doing anything in an all or nothing fashion for long term and lifestyle will absolutely fail. This makes sense as we’ve all experienced a stressful day combined with lack of planning.
The result?
Binge eating and a simultaneous “f*ck it” to driving to the gym.
How Can I Be Successful?
“One good meal won’t make you just like one bad meal won’t break you.”
I’m sure this is a saying somewhere and I’m also certain I got it wrong. Aaaaaaaaanyway…
What has allowed our clients to have success is giving themselves both room and grace to make mistakes. As long-term and consistent habits are the key to making a change like this, giving yourself a wee bit of wiggle room can go a long way to keeping you on track.
I’m a fan of the 80/20 rule when applied to these scenarios:
- Instead of, “I’m not drinking alcohol anymore,” we might go with “I’m not drinking alcohol during the week”
- Instead of, “I will work out 6 days per week,” we might go with “I will work out more than 12 times per month”
- Instead of, “No more eating before bed,” we might go with “No more eating before bed 3 days of the week”
What about treating it as a math problem? For example:
—
3 meals per day x 7 days = 21 meals during the week
80% of 21 meals = 16.8 meals (round up to 17)
21 meals – 17 meals = 4 meals
—
What this translates to is 4 meals during the week can be used for what you want: poor planning, going out and having a bit of fun with your friends, or a “whoopsie” meal.
Adjust based on where you are at and where you want to be.
Be Kind To You
All or nothing thinking is going to get you into trouble on a long enough timeline. I challenge you to set a percentage-based [and actionable] set of goals and habits. You will not only see the physical changes you’re looking for, but you’ll notice a much better headspace when it comes to accomplishing things as well!
Looking for a lifeline from someone who’s been there and done that? Head HERE and set up a conversation with one of our amazing trainers. We will lay out a plan for you to be successful!
