There’s a well known quote about eating an elephant that is relevant here but quite frankly I won’t entertain the idea because I happen to really like elephants.
The gist of it is: when faced with a big task, try and tackle it one piece at a time.
See, you don’t even need to bring elephants into it pal.
The majority of us have experienced the following situation or similar.
You’re sitting in front of the TV, tea in one hand, 4th chocolate hobnob in the other. For some unbeknownst reason - most probably an extremely fit actor/actress/host saunters on screen with a full set of abs and you’re suddenly re-thinking the 4th hobnob.
One morning you might wake up, motivated, refreshed, inspired by the singing birds, you go out for a walk in the fresh air and forget how much you like exercise. How you used to run, and cycle and play netball at school (where are my fellow Goalkeepers at) but now you don’t do any of that. You miss it.
On a more serious note (how out of character for me) it could be that you’re getting to the top of your stairs and being out of breath just doesn’t sit well with you anymore.
For whatever the reason, you decide:
“I need to address my weight, my fitness, my lifestyle and my undying love for chocolate covered biscuits”
You then decide a complete overhaul is in order. Gym membership is set up, you’re going to stop smoking, throw away the takeaway menus, no more biscuits (tragedy), your weekly shop is suddenly a lot greener. In fact it all looks a little something like this:
“Starting today I am going to change my diet, I’m going to exercise everyday, I’m going to get 10,000 steps EVERY DAY and I’m going to drink 3L of water EVERY DAY, NO EXCUSES. Grab the kids, we’re taking up every active hobby known to mankind! Steve...pass me the rollerblades!”
Familiar?
Following this burst of motivation and enthusiasm, comes a couple of weeks of committed work. You’re getting the most out of your gym membership, you’re hitting your steps, drinking water and meal planning.
Then you have an off day, you skip the gym, you haven’t been sleeping well because you’ve been up late making sure you get those steps in. You’ve been spending so much time preparing healthy meals you can’t face the thought of cooking so you reach for the beans on toast like it’s a bad thing. Worst of all...you fell over rollerblading right outside your house and now you can’t look your neighbour Gary in the eye.
One day off leads to another, it all suddenly starts feeling like too much, and because one aspect of your overhaul isn’t going to plan, suddenly all of it starts to unravel.
You’re back at square one, and the worst thing is, this isn’t the first time.
While an all-or-nothing attitude is admirable, it’s not always the most constructive. There is absolutely no reason why you can’t make big lifestyle changes, but allowing yourself more time to do it increases your chance of success.
‘That’s all well and good Melissa, you’ve called me out on my biscuit problem but what do I do about it?’
APPROACH ONE THING AT A TIME
Start with the aspect that you’re most keen to change, for example: getting back into exercise.
- For 3-4 weeks see if you can establish an exercise routine. Only focus on the exercise routine, don’t worry about litres of water consumed, don’t worry about diet, don’t worry about anything else.
Set yourself a SIMPLE goal each week that is REALISTIC to your lifestyle.
There’s no point in saying, “I’ll go for a run each morning” if you’re not a morning person, have work early, kids to get ready etc.
Instead try “I’ll go for a run 3 times this week”, then plan when you’ll do them in a time frame that is more realistic to you.
Then if this becomes part of your weekly routine, you’ve got one area covered, you don’t have to focus on it so much, it doesn’t become a looming task. I have used 3-4 weeks as an example here, it could take you longer or less time than that, it’s down to the individual.
There is a lot to be said for achieving small goals little and often but I feel that lends itself to a whole separate post.
- Then move on to addressing your daily activity. You might even find that now you’re CONSISTENTLY exercising frequently, your energy levels are higher, and you’re moving more throughout the day anyway.
Set yourself a REALISTIC step target.
Start lower at 7,000 a day for 1 week, 7,700 a day for the following week etc. Work with a target that suits you, until it becomes the norm.
- Then move on to the next aspect, it could be drinking enough water - again start small, aim for 4-5 glasses a day for a week, when you’ve conquered that, aim for 6-7 glasses a day. You'll work up a thirst because you're moving more too. You get the picture. Also when upping your water intake please allow for a sudden increase in your trips to the toilet, embrace this, you and your bladder will adjust.
- Then move on to the next, adjusting your diet, nurturing a healthy relationship with food. Take this one week at a time. For example, try 2 new healthier meals a week around what you already eat. Then up it to 3 meals a week etc. Gradually introduce a variety of fruits, veggies etc, maybe keep a food diary.
Also...in no universe should you ever have to give up biscuits. Absolute blasphemy.
Does this mean that it might take you a little bit longer to start seeing some big results?
Yes it does. You’ll have to be more patient.
Does this mean you’ll also have the opportunity to make lots of achievements over those weeks and therefore stay motivated?
Hell yes!
This approach may take a bit longer but in the grand scheme of things, the amount of time and effort you’ve spent over the years in the same cycle of ‘overhaul, overwhelm, square one, repeat’ probably amounts to the same time you’d need to give this a go!
SET YOURSELF UP TO ACHIEVE
Give yourself enough opportunity and time to develop these healthy habits.
Give yourself the best chance possible,you owe it to yourself.
Don’t let those moments of motivation, however small, go to waste. It can seem like you’ve tried and failed so many times to make the big significant changes you want, so I’m here in my usual Positive Polly fashion to tell you it’s possible.
SHAMELESS PLUG + A BIT OF A DISCLAIMER
Don’t get me wrong, it is completely possible to implement a thorough overhaul of your lifestyle and for some it is entirely successful. However more often than not, and in the case of a lot of the clients I work with, a steadier approach is more manageable. I like to work with people to help them gain clarity and control of all of the aspects of their fitness and fat loss goals. If you do struggle with making lasting changes and developing healthy habits then drop me a message or fill out a form on my website and book your free consultation. Lets chat. Tell me what your favourite biscuit it.
Thank you for reading
Melissa
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