Do you constantly find yourself making the decision to get healthy, start exercising and lose weight, only to end up right where you started? No one wants to feel lethargic, stiff and unwell, yet so many of us make choices that cause our bodies to malfunction and prevent us from living life to the fullest. Making any sort of lasting change is challenging, and creating and maintaining a new routine consisting of proper nutrition and exercise definitely falls into that category. People often start on the path to becoming healthy and fit, but soon revert to their previous bad habits. This frustrating and demotivating pattern can happen for various reasons, depending on the person. A very common one, which I often see with my personal training clients, is having unrealistic expectations.
These expectations can manifest in many ways and it is important to identify and work through them in order to successfully reach your goals. One common assumption is that weight loss happens quickly. Most people who go on a diet to lose weight do so with the hope that the pounds will stay off. However, if weight is lost too quickly with a diet that is unsustainable, the weight usually returns speedily––and often brings extra pounds with it. The recommended amount of weight loss per week is one to two pounds. This is a reasonable and attainable goal, and if more comes once in a while, consider it a bonus. Keep in mind that there may be some weeks in which you won’t lose at all, but as long as you are being consistent with a healthy diet and exercise, you have nothing to worry about.
As humans, we naturally compare ourselves to other humans. Learning from other people can be healthy and productive. However, comparing yourself to someone and feeling the need to be exactly like him or her is usually detrimental to your wellbeing. Every person was created with his or her own unique self and body. Every person has a distinct history and set of circumstances. So, how can you compare yourself to someone else and decide that you need to be like him or her if the two of you are starting from different places? Social media generally shows us fitness influencers and models who are stick thin, or toned and muscled with an extremely low body fat percentage. This often makes us feel inferior and we think that person represents the optimum goal. But guess what? You are not that person and you do not have to look like him or her in order to be healthy, in shape and looking good. Exercise and being in a healthy weight range is very important, and I would never recommend that you sell yourself short. However, it is important to realize that your goals can be different from someone else’s. Having goals and wanting success for yourself is integral, as it drives you to become your best self, but your success does not have to look like someone else’s.
Goals are necessary for success, but setting a very large goal that can only be accomplished over a long period of time can cause you to quit before you reach it. Having a long term destination can be helpful but the key to success is breaking that up into small, approachable goals that can be achieved in shorter periods. In that way, you will regularly accomplish what you set out to do and your motivation will consistently be rejuvenated. Goals such as eating well or going to the gym can even be set daily. Seeing yourself accomplish your objectives each day helps you keep your drive and even strengthen your willpower, which will get you closer to accomplishing your overall goal.
Another unrealistic expectation with which many people struggle is perfection. We are human; We all make decisions that may hinder us from reaching our targets. The trick is to not expect absolute perfection from yourself. What happens if you find yourself eating something you think you shouldn’t or you miss a workout? The perfectionist (and defeatist) mentality tells you to just give up because you clearly cannot take control of your choices and make lasting change. Don’t listen to that voice in your head. All that matters is your next decision, and that is in your control. Acknowledge the poor choice you made and how it made you feel, and then move on. You can do this!
Michal Lebovic is an experienced, certified personal trainer. She specializes in women’s health and works with women of all ages. Michal focuses on creating a fitness regimen suited to fit each client’s specific needs. No matter your age or current level she can help you get in the best shape of your life. Michal comes to your home and brings all necessary equipment. Contact her at 732-784-7828 to find out more and book a free, no-pressure consultation.
