By Gabe Sanders PhD, NCSA-CSCS
There is no question that losing weight, getting stronger, or achieving a fitness goal can make you feel like you are on top of the world! On the contrary, the opposite is true that being lazy, eating bad food, and gaining weight can negatively affect the way you feel and perceive yourself. Think about these two opposite feelings closely. Ask yourself how you want to approach your goals and resolutions to eat right and lose weight in order for you to feel good and confident.
Don’t dwell on weight loss numbers
Your mindset should be feeling better about yourself and not necessarily the weight loss numbers. As many of you are aware of, regular exercise can help you feel better about yourself. There is a large amount of scientific research that highlights how engaging in regular exercise can improve your confidence, your belief in your ability to overcome barriers, and your attitude or quality of life.
The keyword to feeling better is “regular” exercise, not intermittent, or occasional exercise, but regular. With that said, it is important for you to figure out what mentality or mindset works best for you to be a consistent or regular exerciser. For example, some people convince themselves or use positive reinforcement when trying to exercise on a regular basis.
This means that believe exercise is good and they convince themselves that they love to exercise and they love how exercise makes them feel. Another, perhaps less desirable, tactic is the fear tactic. People exercise because they are afraid of feeling overweight or unhealthy. You must find a method or mindset that works for you.
Small victories can make you happy
Once you find a mindset that works for you, now it's time to look at small victories you can be happy with on a short-term basis. A goal or resolution without victories will likely lead to failure, which is why it is so important to find small victories in your efforts as opposed to being consumed with one large goal, like losing 25 pounds. If you place less emphasis on the weight loss numbers and more pride on your daily and weekly victories, you might find yourself more invigorated to keep working towards your goals.
Here are two small daily victories that you can win as you work to achieve your regular exercise.
You consciously avoid being sedentary or you are physically active on purpose–
Getting a great 45-60 minute workout may not always be feasible but if you can find a way to be active or not be sedentary for the majority of the day, especially at night, consider it a victory. This small victory may lead to a great workout/ exercise session the next day. String together multiple days of activity and exercise will, over time, help you accomplish your goals.
You avoid dessert or sweet snacks at work/ at home.
Consuming a small number of sweets and desserts may seem harmless, but it can lead to eating more sweets and the calories add up over time. Saying “NO” to these foods at night or at work is a small victory that can and will lead to a habit of avoiding bad foods altogether. Politely decline those sugary foods, you will not hurt anyone’s feelings and you will feel empowered by demonstrating your willpower to overcome the urge to eat those sugary treats.
Bottom line, these can be two small victories that you could be proud of and may lead to regular exercise and lifestyle changes. These small victories, over time, may help you believe in yourself and feel great!