When embarking on a new weight loss and nutrition program, people
usually have high hopes of dropping a lot of weight in a short amount
of time. Some are positive about their new weight loss goals; however,
others would rather have a root canal than to exercise or monitor their
food intake. Even though intentions are good for wanting to exercise and
eat right, many times these plans fail because people don't change
their surroundings, attitudes, beliefs, or perceptions or don't set
realistic goals for themselves. I'm sure you don't want to be in this
group and that you want to make successful lifestyle changes. It's
important that you work to break old, destructive habits and create new,
positive ones. Doing so can help you achieve your weight loss goals and
maintain your weight loss long-term. Here are some strategies that will
help you to adopt new behaviors so that they become long-term habits.
First of all, create a written agreement between yourself and someone who is supportive of your goals, such as a spouse or your personal trainer. On the other hand, the agreement can be between you and your-self. Be specific about any behaviors, commitments, or attitudes that is expected of you and the other person who is assisting you in creating the agreement. The other person should also specify their role in the process, such as, how will they support you or help in monitoring your food intake. Both should sign the agreement, post it somewhere in clear view, and revise as goals and situations change.
You should also create a behavioral contract which has the goals that you want to achieve and a rewards system for achieving those goals. Goals should be specific, measurable, attainable, relevant, and time-bound. Choose rewards that you enjoy and not ones that others suggest to you. Update the contract periodically as weight loss goals are met. This can be an addition to your written agreement so that it can be reviewed when you need reinforcement or visual reminders to stay on track.
Third, you should focus on what psychologists call operant conditioning. With this method, you learn how to identify factors that trigger both good and bad behaviors and the positive or negative reinforcements that follow those behaviors. What causes you to eat when you're sad? Angry? Depressed? Do you skip workouts when you're stressed? Do you associate trying a new exercise class with the awful first day of school you experienced in sixth grade? Do you skip the class as a result of that association? You must recognize the negative feelings, behaviors, and attitudes then replace them with more positive ones.
Similar to operant conditioning is stimulus control; however, this strategy is more specific to altering your environment to encourage healthy behaviors and to make your transition to your new lifestyle as easy as possible. For instance, keeping your gym bag with workout clothes in the car encourages you to stop at the gym on the way to work. Surrounding yourself with positive people with the same goals in mind creates a support system that motivates you to adhere to your exercise and nutrition program. Clearing your kitchen of foods that are high in saturated fats, trans fats, and sugar is a way of making it easier for you to eat healthier each day.
Another strategy to practice is using self-control wisely. Self-control is hypothesized to be a limited resource, and since self-control and stress management are related, it's also important to learn stress management strategies. Some destructive habits that stress and lack of self-control lead to are emotional eating and negative thoughts. Moreover, habits require self-control, and the more you practice positive habits and think positive thoughts, the more they become habits. This is why you shouldn't change too much at one time; it affects your limited supply of self-control.
So, to achieve success at long-term weight loss, it's important that you change your old habits that are keeping you obese and unhealthy, and adopt new ones that are going to make you healthier and happier. These strategies, when implemented, are effective at helping you to adopt new behaviors. If you need help with your lifestyle change process, I do recommend you to consult with a personal trainer that is skilled in lifestyle management counseling. Adopting new habits can be a tricky and wavering process; however, in the long-run your body will thank you and you'll have the beach body to show for it!
First of all, create a written agreement between yourself and someone who is supportive of your goals, such as a spouse or your personal trainer. On the other hand, the agreement can be between you and your-self. Be specific about any behaviors, commitments, or attitudes that is expected of you and the other person who is assisting you in creating the agreement. The other person should also specify their role in the process, such as, how will they support you or help in monitoring your food intake. Both should sign the agreement, post it somewhere in clear view, and revise as goals and situations change.
You should also create a behavioral contract which has the goals that you want to achieve and a rewards system for achieving those goals. Goals should be specific, measurable, attainable, relevant, and time-bound. Choose rewards that you enjoy and not ones that others suggest to you. Update the contract periodically as weight loss goals are met. This can be an addition to your written agreement so that it can be reviewed when you need reinforcement or visual reminders to stay on track.
Third, you should focus on what psychologists call operant conditioning. With this method, you learn how to identify factors that trigger both good and bad behaviors and the positive or negative reinforcements that follow those behaviors. What causes you to eat when you're sad? Angry? Depressed? Do you skip workouts when you're stressed? Do you associate trying a new exercise class with the awful first day of school you experienced in sixth grade? Do you skip the class as a result of that association? You must recognize the negative feelings, behaviors, and attitudes then replace them with more positive ones.
Similar to operant conditioning is stimulus control; however, this strategy is more specific to altering your environment to encourage healthy behaviors and to make your transition to your new lifestyle as easy as possible. For instance, keeping your gym bag with workout clothes in the car encourages you to stop at the gym on the way to work. Surrounding yourself with positive people with the same goals in mind creates a support system that motivates you to adhere to your exercise and nutrition program. Clearing your kitchen of foods that are high in saturated fats, trans fats, and sugar is a way of making it easier for you to eat healthier each day.
Another strategy to practice is using self-control wisely. Self-control is hypothesized to be a limited resource, and since self-control and stress management are related, it's also important to learn stress management strategies. Some destructive habits that stress and lack of self-control lead to are emotional eating and negative thoughts. Moreover, habits require self-control, and the more you practice positive habits and think positive thoughts, the more they become habits. This is why you shouldn't change too much at one time; it affects your limited supply of self-control.
So, to achieve success at long-term weight loss, it's important that you change your old habits that are keeping you obese and unhealthy, and adopt new ones that are going to make you healthier and happier. These strategies, when implemented, are effective at helping you to adopt new behaviors. If you need help with your lifestyle change process, I do recommend you to consult with a personal trainer that is skilled in lifestyle management counseling. Adopting new habits can be a tricky and wavering process; however, in the long-run your body will thank you and you'll have the beach body to show for it!
Pamela Brown
http://peak2successfitness.com
Personal Trainer and Fitness Consultant
Pamela Brown, owner of Peak 2 Success Fitness, specializes in weight loss with a focus on individuals who are recovering from surgery, injury, or pregnancy. She works in both one-on-one and group settings educating and training people who want the lean, toned body that they desire, as well as those who are recovering from orthopedic injuries or surgeries after release from medical care. She has a Master's degree in Human Performance Studies from the University of Alabama as well as three personal training certifications from the American College of Sports Medicine, National Strength and Conditioning Association, and the American Association of Health, Fitness, and Rehabilitation Professionals. If you want to learn updated, current, and effective training and nutrition methods and tools that will help you achieve your goals, please visit http://peak2successfitness.com and subscribe!
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http://peak2successfitness.com
Personal Trainer and Fitness Consultant
Pamela Brown, owner of Peak 2 Success Fitness, specializes in weight loss with a focus on individuals who are recovering from surgery, injury, or pregnancy. She works in both one-on-one and group settings educating and training people who want the lean, toned body that they desire, as well as those who are recovering from orthopedic injuries or surgeries after release from medical care. She has a Master's degree in Human Performance Studies from the University of Alabama as well as three personal training certifications from the American College of Sports Medicine, National Strength and Conditioning Association, and the American Association of Health, Fitness, and Rehabilitation Professionals. If you want to learn updated, current, and effective training and nutrition methods and tools that will help you achieve your goals, please visit http://peak2successfitness.com and subscribe!
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