Happy New Year! I checked in with you a couple of times last week, but now that the holidays are over, we’re back at it every Monday-Friday, baby!!
Today, I want to talk about how to take this journey by the haunches. Prior to the New Year, I’d mentioned why so many of the people who make their New Year’s Resolutions to lose weight quit within the first month. In case you missed it, here’s a quick synopsis:
People tend to look at big changes as just that – BIG! There’s so much that has to be done in order to reach your goals, and just thinking about all that has to change between now and the end of the year in order to reach your macro goal(s) can make you feel this insane sense of overwhelm. This causes you to clam up, and stop rather than start.
The folks who join a gym or start a diet that quit inside of the first 30 days do so for one of the three following reasons:
1) They didn’t lose an insane enough amount of weight or see a large enough change in the mirror within the first few weeks,
2) The initial goal they set was unrealistic, and so they feel they’re constantly playing catch-up, or
3) They haven’t yet formed the healthy habits necessary to see this through to the end.
According to science, it takes 66 days to form a habit. That’s just over nine weeks of consistent, DAILY action towards your desired goals. Waking up earlier to work out or taking the extra 30 minutes to prep your healthy meals and snacks for the day may be getting easier, but they’re still not ingrained in you after just a month of effort.
Let’s look at something that’s (hopefully!) second nature to you: Brushing your teeth. You wake up in the morning, and what’s the first thing you do? You go to the bathroom, you do your business, and you brush your teeth. Within the first five minutes of your day, this is something that’s done like clockwork. You don’t feel one way or the other about it. You don’t even think about it. It’s just one of those daily rituals that has been made a priority in your life.
Listen – Keeping your teeth in good shape is definitely vital to your health, but if you’re ramming cookies and ice cream down your gullet regularly, you’re not fighting a winning battle…
My advice to you is to start small. Pick ONE thing to focus on for the next 9.5 weeks. I’ll make it even easier on you 😉 Check this out!
You’ve probably seen me break this out in the past month, but in case you forgot, this is my Permanent Weight Loss Pyramid. The foundation of this journey is your Mindset, which you’ll have vastly better control of as you begin to make the three layers above it regular priorities in your life.
If you’re literally starting from scratch on your Permanent Weight Loss Journey, then I’d suggest beginning with making Nutrition your top priority. Here are the first four steps I’d recommend you take:
2) Begin implementing Phase 1 of the Food Guide into your life for the month of January. Track your food intake on a daily basis so you can insure that you’re sticking to the 80/20 Rule.
3) Use the 72 healthy recipes in the Recipe Book as your guide for preparing delicious meals and snacks that won’t do your health or your waistline any harm.
4) Come February 1st, begin implementing one of either Phase 2 or Phase 3 from the Food Guide. If you’re not in Phase 3 come March 1st, begin that phase then.
Once Monday, March 12th hits (a little over 9.5 weeks, but I’ll give you the weekend!), work next on improving your sleep patterns. Aim for getting either 7.5 or nine hours of sleep per night. Be in bed half an hour BEFORE you’d like to be asleep. Make sure your bedroom is dark, quiet, and devoid of all electronics or ambient light. Come Monday, June 18th (if you haven’t already), start incorporating some regular exercise into your life.
By the fall, you’ll have all your ducks in a row regarding the physical requirements necessary to lose weight FOR GOOD, and your mind will be in a much better place! Stop trying to run before you can walk. One thing at a time. Make each one of these actions a positive, daily habit, and you’ll be amazed at the changes you’ll see in 2018!
P.S. Start your year off right, and join my NEW accountability group on Facebook. This group is piggybacking off the Holiday Jump Start Program I did for eight weeks this past fall, and is something that many of the group members wanted to continue going into the future!
This group provides members with daily accountability, a weekly group call specific to the members and their questions, a monthly book club reviewing a piece of literature on all things health and wellness, and a lifetime’s worth of mindset shifts and lifestyle changes made possible via the book club, my coaching, and my personal materials on fitness, mindset, and nutrition. It’s BY FAR the most affordable program I’ve offered to date, and may be just what you need to kick yourself into gear in 2018.
P.P.S. I’m going to be interviewed on a summit about Permanent Weight Loss next Monday, January 8th. This interview will review both my personal 100 lb weight loss journey, as well as the methods I teach my Permanent Weight Loss clients. The summit is completely FREE, and I definitely think it would be of benefit to you.