ÃŽ’m Gnöt CrÃ¥zy

Starting Over

Have you ever told yourself that you’ll have a few chips but end up eating the entire bag?

How about pledge to eat better, but after 3 days, fall off your healthy eating regiment?

What about starting an exercise habit, only to feel that it’s too hard to keep it in your daily routine?

If this sounds familiar, you are not alone. By February, an astounding number of people who had started out the New Year with grand resolutions of exercising and eating better have mostly fallen off the band-wagon. Why is it so hard to stick to these goals? Has life set in quickly, that it’s easier to ditch these new resolutions and continue live the way that it’s been for the past ummm…. 30-odd years?

So how do you press the reset button? Just get right back up on that buggy? Riiigghhtt…. It’s usually easier said than done. I have gone through my share of resolutions – sometimes as many as once a week. Whether it is to clean more, eat healthier, wake up early, cook more, eat less, one has to continuously put conscious effort into it. There is no magic wand approach to feeling better and getting things accomplished. I’ve had spent far too many days sulking, feeling fat, guilty and unhealthy. What has made this time different than the other times of failed resolutions? I guess, the plan this time is to discipline myself.

How am I going to achieve this? The last time when I was doing well in the weight loss / exercising / eating-right department, I kept a diary. A weight-loss journal that records my goals, everything that I put in my mouth, the types, reps and length of my numerous exercises, my weight and measurements. Not all of it is good – It also records all my slip-ups, disappointments, and even days when I noshed on a whole platter of nachos. I read my journal every so often, and find it astonishing that I had kept it for close to 3 years. And in those 3 years and more, my weight had steadily declined and then hovered in a healthy range. (As for what set me off and fall off… well, that’s another post.)

Studies have proven that if you write your goals in a journal, your mind connects with what is written. It’s almost as if you have an exercise partner that reminds you of everything good, bad or ugly. There is no chance of erasure – everything has to be recorded truthfully and permanently. So, this means you will have a love-hate relationship with your journal. This journal however, will end up being a huge motivator in your journey. It will also hold you accountable for what you hadn’t yet achieved. And yet, it also will tell you how far you’ve come along, and how you felt the first time you’ve decided to take that first step.

If the way of the journal isn’t quite what you’re ready for, here are some other ways to lose some weight with a little effort.

Aim small
If your goal is to lose 70 pounds, keeping your eyes on the prize can be daunting, especially if this is the first time you’re looking to lose the weight. Instead, create mini-goals, and aim for 5 pounds instead. Motivate yourself by setting a deadline for when you’d want to achieve this mini goal. For example, pledge to lose 5 pounds in 3 weeks. Although it sounds like a long time, 5 pounds in 3 weeks is more plausible than let’s say… 20 pounds by the end of the month. Plus, 5 pounds lost means that you have less toward your goal!
So, imagine that you were to climb Mount Kilimanjaro, and you have never climbed anything in your life. Start out with a bunny hill, and inch your way upward from there!

Make one small change a week & make it a habit
This one is tricky. In order to make a change, you have to “turn on” your mind. We run on automatic pilot most of the time, and we do not usually stop to think of what we do on a daily basis. For example, if you feel hungry, you’re bound to pick up the closest, most convenient thing around you. Instead, think… before you put that candy bar in your mouth. Look for something healthier like a piece of fruit. No fruit? Take a walk to the nearest convenience store and buy some. Doing this does not only save you some calories, but also sneaks in some exercise throughout your day.

Other changes to consider:

• Walk up the stairs instead of taking the elevator. After a while, you will notice that walking up to the third floor doesn’t take much effort, and you might be motivated to take the stairs instead of the elevator everywhere you go.
• Park the car a little further away from the office or grocery store. You will be able to squeeze in a little exercise walking from and to your car.
• Switching from soda or juice to water. This small change helps you cut down the amount of calories you ingest in a day, let alone a week.
• Eat 5 small meals a day. Instead of the 3 traditional meals a day, eating 5 smaller, healthier meals (or 3 smaller traditional meals and 2 healthy snacks in between each meal) helps boost your metabolism. You’ll not only feel full throughout the day, you’ll also feel less likely to nosh everything on your plate,and on the plus side, jump-start your metabolism by providing a steady stream of fuel for your body.

Reward yourself
When you reach your mini-goal, reward yourself. I cannot stress how important it is to keep the motivation flame burning by rewarding yourself. Go on a shopping trip, get a massage, or go to the movies. Whatever your reward is, do it when you reach your goal, and do it often. I do advise, however: refrain from food rewards as that can quickly go awry if you’re not careful…. so, put down that Oreo!

Get a partner
One of the best motivators ever, is to get a partner who has similar goals to yours. They can help you keep on track with your goals as you motivate each other to do better.

Remember – These are just a few examples on how you can jump-start your weight-loss journey. There is no better time than the present. You don’t have to wait until Monday to start your new plan. I’m starting mine on a Tuesday… and in other words, Tuesday is my new Monday! Care to join me?

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