When you get the urge to get in shape, you cut out a 30-day workout program, read the latest diet secret book, and resolve to follow the plan exactly, starting the first Monday of the month.
And this time will be different from all previous attempts…right?
You have to get comfortable with the idea of “beginning again” in your fitness and life journey. If you shift your mindset to focus only on what you can control right now, rather than rationalizing or over analyzing (aka making excuses) you can effectively maintain and progress rather than returning to square one after every attempt.
When your mindset is I have to make the right choice, right now there’s no room for excuses.
5 Mindsets that Sabotage Your Weight Loss and Fitness Progress
1. I just need the right plan.
I love planning more than anyone, but you simply need to eat healthy and move every day. You know that means eating a salad instead of a hamburger and French fries. Don’t over complicate it or dream that “if only” the perfect plan would come along, it would be the magic solution to change things forever.
Instead, tell yourself: I need to eat right and move more every day.
2. I’ll start next Monday (or the first of the month).
What’s wrong with today? There’s no magic in starting on the “1st”. Even if all you do today is a 15-minute walk followed by two sets of squats and push-ups, you will reap the benefits of movement.
Instead, tell yourself: Today is a great day to start.
3. I messed up because I missed my workout Tuesday and Wednesday, I might as well wait until Monday to start again.
(Or I ate a donut for breakfast so what I eat today doesn’t matter. I’m getting fast food for lunch and I’ll try again tomorrow).
You can’t think in black and white: either I’m ON a workout program or I’m OFF my workout program. It’s unavoidable that you’ll get sick or have unexpected life circumstances pop up. Regardless of what happened in the past or what needs to happen in the future, be present and mindful to make the right decision now.
Instead, tell yourself: I’m going to make the best choice for this moment, regardless of what happened earlier or what will happen later.
4. I’m never going to look like ______, so why bother.
Whether you’re looking at an old high school picture or an airbrushed model in a magazine, there’s no place for comparison. Marketing leads us to believe we can all achieve the perfect body if we just follow the right program, but we are all completely unique, so this is going to lead to a lot of frustration. Accept your body for what it is and the potential of what your body could be, and focus on health and wellness.
Instead, tell yourself: I exercise and eat right to feel good, improve my health, increase strength, endurance, capacity, energy…
5. It’s going to be too hard to work out over the holiday/vacation/busy work season, I might as well wait until next month.
Just review: Even a little bit will take me in the right direction, I will do what I can today. In the busy world we live in, there will always be another event around the corner. Life is also unpredictable. It’s impossible to wait until your calendar is completely clear. When busy and stressful times come, you can’t afford not to work out.
Instead, tell yourself: Exercising and eating right will keep me healthy, allow me to de-stress, and give me more energy during this time. I’m going to do a little bit each day.
We all have one, what is your biggest excuse when it comes to putting off eating healthy and exercising? Please share in the comments below.