Here on Coach Calorie, you get excellent advice to create physical change in your body. You learn how to eat a balanced, whole food-based diet. You learn how to work your body to the point of change.
But what if you do all that sweating and clean-eating and STILL don’t get the results you seek?
It’s happened to me and a lot of my clients. If you’re forcing change from the outside in, without trying to change anything about your mindset, your goals will allude you forever (or worse, you’ll achieve them only for a short period of time).
In my fitness coaching practice, I focus on changing negative habits from the inside out.
What I’ve realized over my years of coaching all different body types and personalities is that most of the time, people are holding onto more than just the spare tire. They hold onto defeatist mindsets, stubborn habits and despair that keep them from creating positive change in their bodies.
Today, I want to give you simple, actionable steps to tackle these nasty clingers so that you can lose everything that’s weighing you down! Get ready to feel a lot lighter…
Why Are You Doing It?
Before we tackle any of your clingers, we have to face your deep motivations to achieve your weight loss goals.
I want you to go beyond your surface motivations like “I want to look hot.” I want you to ask yourself “Why?” until you reach an answer that strikes an emotional chord within yourself.
These deep goals are the ones that will motivate you when you want to give up. Without these, it’ll be too easy to sway you away from your intention of a fit, healthy body.
Sounds woo-woo, but trust me: this motivation will be the one that gets you more pumped than your fitspo Pinterest boards.
Do You Know You Can Do This?
I used to be a defeatist. Every time I’d try to achieve something I never had before, my brain would shoot negative comments at me like:
Who are you to think that you can achieve this? You should just stop trying to be different. You’ll never be able to do that. You’re stupid for even considering that you could.
I’m pretty mean to me.
…but I bet that one-sided conversation sounds pretty familiar, no?
Today, you start talking back to your inner defeatist. Today, you show that negative s***-talking part of your brain to shut up and learn who’s boss.
How do you do that? First of all, become aware of the defeatist thoughts as they happen. When you notice them popping up, take a deep breath and (in your head) yell STOP. Replace that thought with an encouraging thought that is easy to remember and that fills you with power. Here are some of my favs:
- Just because I never have, doesn’t mean I never will.
- I deserve this and I am willing to fight to make it my reality.
- Yes I can.
Keep it short and sweet and develop this pattern as a habit by practicing it as often as you can. It will get easier and your defeatist will get quieter.
Let Go Of “Can’t”
It is my ultimate pet peeve when one of my clients says, “I can’t,” in the middle of a workout.
Telling ourselves that we “can’t” accomplish something is 99% of the time a big fat lie.
If you physically cannot do something, that’s fine. Embrace what you CAN do and work your way up to being able to do what you couldn’t today.
Refuse to settle for “Can’t” becoming your automatic response to discomfort. Instead, take on an “I sure can try,” attitude. Here’s what I mean…
- If you’re faced with a totally new way of eating that looks like it’s going to be difficult to stick to, is it physically impossible for you to stick to it? Nope. Well, you sure can try then, can’t you?
- If you’re in the middle of a tough workout and you’re sweating and huffing and burning and you have another set, well, unless you’re on the verge of passing out, you sure can try, my friend.
- Think you “can’t” give up that nasty habit that’s keeping you from getting healthy? Think again, buddy. It won’t be easy, but you can surely give it a shot!
When you tell yourself you can’t do something, it bleeds into other areas of your life, permeating your outlook on all things. Start saying “can’t” with your fitness goals, and you’ll start finding excuses for why you can’t achieve a higher position at work, a better relationship with your spouse, and so on.
Your mind spurting out “Can’t”s at you when the going gets tough is a defense mechanism designed to keep you from change. Your body very much enjoys homeostasis and will fight you when you start pushing it to change.
Don’t let your mind tell you that you can’t achieve the healthy body you dream of. Make your mind see things your way by replacing that stubborn “Can’t” response with one that allows for the possibility of growth… or reduction, in this case.
Give Up On Despair, Embrace Patience
If you are so desperate to achieve weight loss, and you stress and worry that you won’t be able to do it, you can inhibit change from happening. In fact, you can actually GAIN weight worrying like this.
You’ve heard of cortisol, the stress hormone, right? It basically counteracts weight loss efforts and does a whole slew of negative things to your brain and body.
Besides the cortisol factor, desperation leads us to take iffy actions like fad cleanses, diet pills or over-training, which leads to injury, exhaustion or meltdown! It’s no bueno all around, my friends!
When you feel desperation starting to grip your throat, take a deep breath in, and remind yourself that the long-lasting losses are the ones that come off over time. Be patient with yourself.
My favorite tactic that helps my clients get out of the desperate state is looking at old “before” pictures or measurements. When you’ve hit a plateau or your weight loss is taking longer than you were hoping for, these gentle reminders that you’re making progress can be eye-opening. Take the time to remind yourself of how far you’ve come.
The bottom line is this: you can do this, and you will with consistent effort, determination and a positive mindset. Let go of the really heavy stuff above, and it will be a heck of a lot easier to achieve the goals you’re after.
You deserve to be free of clingers! Drop them and move forward, free and lighter than ever!