Willpower - you either have it, or you don’t. Or so we’ve been told. And just what is willpower anyway? Merriam-Webster’s defines it as "energetic determination." But, how you manage your health is not based on how energetically determined you are. It is based on the choices you make. Willpower is passive; the power to make decisions is active. No longer is "I just don’t have the willpower" an excuse. And speaking of excuses...
What’s Stopping You?
One of the first things you need to anticipate when starting a weight management program is that stumbling blocks will inevitably surface. But the good thing is, you can do something about them! First of all, you need to identify them so you can plan how to handle them.
Think of things that may get in your way and classify them. Here is a simple system. If an event or circumstance that you have no control over interferes with your plans or actions, for example illness or a death in the family, call it a barricade. When an event that conflicts with your plans or actions can be anticipated, can be anticipated, like having your son's baseball game scheduled during the time you normally workout, that is an obstruction. And, an event or circumstance that could have been prevented with a little planning - such as when you say you’re too tired to workout or go to your weekly meeting - is really an excuse.
Write It Down
The first step in overcoming these stumbling blocks is to write them down. Make a list under each category; include possible ones as well. Next, come up with possible solutions for each. As you’re doing this exercise, you may be surprised to find that what you thought were true obstacles to your program, are really just excuses. Be honest - you’ll only benefit from it in the long run!
One’s motivation for sticking with a weight management program comes from many sources, both internal and external. But what may be a motivational tool for one person, may be a motivational stumbling block for another. For instance, for some people, the scales can be a real motivator. If they’re on a weight loss program, they just love to see that dial move downward. But for others, it can be a true obstruction if they tend to go up and down slightly in their weight, or if it’s just not moving down as fast as they’d like it to.
Some Common Examples and Solutions
Take a look at some common obstructions that you may find yourself having to hurdle at one time or another, as well as, some possible solutions.
Stumbling Blocks: Food
Problem: You find you just can’t resist certain foods.
Solution: You are the gate-keeper to your home. You should determine what comes into it. If there are certain foods that you find you cannot eat in moderation, then keep them out of your house. Don’t believe in "forbidden foods." If you like cheesecake, then you should be allowed to splurge on occasion. But if having a whole one sitting in your refrigerator is too much for you, then don’t have it in your house. Instead, order a slice when you go out to eat. Better yet, order one slice and share it with someone.
Many experts believe that cravings are real, and have a physiological basis. But you can beat the craving. If, for instance, you’re longing for something sweet, like a pastry which is a carbohydrate, then try squelching it with a healthier carbohydrate, like half of a small whole grain bagel with a little fruit spread. The bagel is more nutrient dense and lower in fat and calories, and it will probably satisfy your desire.
Stumbling Blocks: Time
Problem: Finding enough time to workout or attend meetings.
Solution: To manage your time you need to do only one thing: plan. You need to have a plan that you can stick to. But you don’t just wake up one morning and think, "I’ve got it!" Like any good plan, it takes time. One of the first things you should do is, over the course of several days, write down all your activities. By doing this, you will see just what activities actually produce results, and which ones are just "busy time." You’ll be amazed at how much wasted time we generate each day!
Next, write down your goals - both short term and long term -and decide which activities contribute to your meeting these goals. Begin to weed out those that don’t. Prioritize the events in your life, and make "to do" lists. This includes stay-at-home moms - you’re doing a job, too, and although children certainly have a way of throwing a wrench into even the best laid plans, it helps to have a flexible schedule to go by. Often, being able to cross things off your list is a good motivator, too!
Stumbling Blocks: Money
Problem: Health club fees, cost of meetings and prepackaged plan meals, or recommended supplements are too costly.
Solution:Managing your money can be handled in much the same way as managing your time. Plan it out. Begin by asking yourself, "Where am I spending my money?" Keep track - write it down. Then decide what items or activities are necessities, and which could qualify as being more frivolous. How many times during the week do you eat out? Is that daily cup of java really necessary? Cut down on the "extras."
Another thing to look at when we’re talking finances is the actual program you’ve chosen. What expenses go along with it? Initiation fees, weekly meeting fees, cost of prepackaged food and supplements.....the list goes on and on. Is there another program or plan that is less expensive, but that has a proven track record for success? It may simply involve making an appointment with a dietician and/or personal trainer to get you going on the right track. Is a membership to a gym necessary, or can you stay motivated and get the same results by working out at home or outside, either by yourself or with a buddy?
Stumbling Blocks: Weather
Problem: Foul weather prevents you from getting to the health club or weekly meetings.
Solution: Have a back-up plan! Have some necessary exercise equipment at home, including weights, videos, and your favorite piece of stationary equipment, so that in a pinch or times of adverse weather, you can still workout. Good weather for ducks? Then get your rain gear out! Another option if you just can’t stand to get wet is to mall-walk. Many malls actually open early for walkers.
If your weekly meeting gets canceled, ask your leader if it can be rescheduled, or try contacting members of your group and set up a time to get together informally later that week - go for a walk together or just socialize. Even if they can’t, just the phone contact will help give you a boost of motivation.
Stumbling Blocks: The Scale
Problem: The numbers on the scale don’t move as fast as you’d like them to, or, they seem to go "two steps down, one step up."
Solution: One option is to throw the scale out! Although weight is important, people tend to put too much trust and worth on it. Your weight on the scale can vary day to day, or even within the same day, depending on how much you’ve eaten at a meal and how much fluid you’re retaining.
Weight training will add muscle, which is heavier than fat. So although you may be losing fat, you’re adding muscle. With the right equipment and a properly trained and experienced practitioner, body fat analysis is a better indicator of weight management. Or you could take measurements of your body - hips, thighs, waist, arms, chest - every couple of weeks.
If you’d rather not get into so much number-keeping, then base your progress on how your clothes feel. Have you gone up or down a size? How about that belt - have you been able to tighten it up more lately without giving yourself a hernia? Or, how do you feel overall? Do you feel healthier? Can you walk further than you used to and still breathe? Have you been able to shave some time off that mile? There are many ways to keep track of your progress. And if you decide to keep the scale, remember, there’s no need to weigh yourself every day. If you must step on the scale then remember, once a week is plenty.
Stumbling Blocks: Food
Problem: You find you just can’t resist certain foods.
Solution: You are the gate-keeper to your home. You should determine what comes into it. If there are certain foods that you find you cannot eat in moderation, then keep them out of your house. Don’t believe in "forbidden foods." If you like cheesecake, then you should be allowed to splurge on occasion. But if having a whole one sitting in your refrigerator is too much for you, then don’t have it in your house. Instead, order a slice when you go out to eat. Better yet, order one slice and share it with someone.
Many experts believe that cravings are real, and have a physiological basis. But you can beat the craving. If, for instance, you’re longing for something sweet, like a pastry which is a carbohydrate, then try squelching it with a healthier carbohydrate, like half of a small whole grain bagel with a little fruit spread. The bagel is more nutrient dense and lower in fat and calories, and it will probably satisfy your desire.
Stumbling Blocks: Kids
Problem: Since having kids, you just can’t find a good time to workout, let alone the time to make healthy meals. Weekly meetings or a trip to the gym are out, especially for those who may be nursing and cannot leave the baby with anyone else.
Solution: Children sure do change our lives, but you can still find the time and the resources to workout. First of all, if you’re breast feeding, you need to be careful about what you’re eating; a low calorie diet should not be undertaken. Seek the advise of a registered dietician.
If you want to do the health club scene, then choose one that has a nursery, or classes for new moms that allow baby to come in with you. If that’s not an option, then consider bringing baby in tow. A front pack, back pack, or sling work great for carrying baby at the gym or while hiking. A stroller, is great for those outside runs or walks. Workout while baby is napping, or set him in his infant seat while you exercise - he’ll probably love to watch you! And if you find you can never get a full workout in? Do it in bits and pieces throughout the day. Remember, anything is better than nothing!
In place of meals, consider snacking or grazing throughout the day instead. The trick here, though, is to make healthy foods available. Buy premixed salad, precut veggies, fruit, whole grain crackers, bagels, and cereals, reduced fat cheese, nuts and seeds, yogurt...easily accessible foods. And don’t forget the water! Save sport drink bottles, fill them half-way with water, and stick them in the freezer. When you need a drink, fill it up the rest of the way with water, and voila! You have a nice cold drink that won’t have you running to sink for refills every fifteen minutes.
Stumbling Blocks: Family and Friends
Problem: They tell you that you don’t need to lose weight, bring foods that they know you’re trying to avoid into the house, plan activities during the time they know you have meetings or normally workout, and overall just jeopardize all your attempts at weight management.
Solution: Be open and honest. Explain to them why you’re doing what you’re doing, and how it makes you feel when they don’t support you. Ask them why they don’t - sometimes it stems from the fact that they are afraid of the change and what may develop out of it. They may fear you becoming too confident and not having as much in common with them. They might know that they’ve got changes in their own lives to make, and aren’t ready to face up to them yet.
Invite them to join you in an effort to improve their overall health, too. And if they still insist on acting as a stumbling block? If it’s someone who doesn’t live under the same roof as you, then you may have to try to avoid that person. In the case of a child or spouse, keep chugging away the best you can. Once they see how much better you feel about yourself, your attitude will rub off!
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