When was the last time you attempted to lose weight (again), but it didn’t work? “I’ve done everything all those experts tell me to do, go to the gym everyday but I still can’t lose weight.” “I’ve tried all the diet out there, but nothing seems to work.” “I exercise hard and watch what I eat but I’m still fat, what did I do wrong here?” Any of those familiar with you? What if I told you that maybe it has nothing to do with your exercise and diet at all. None of those external factors, maybe it’s your internal factors that have been holding you back. I believe everything starts from the mind. If you have the right mindset, you can achieve anything in life not just in fitness.
“What you think you become.” – Buddha
According to Carol Dweck (if you want to know more about fixed and growth mindset. I recommend a book from Carol titled Mindset) we can differentiate the fixed and growth mindsets across these traits.
Fixed mindset – creates an urgency to prove yourself over and over. You attach yourself to the outcome, if I don’t success people will look at me that I’m stupid therefore I’m a failure. I mean it’s good that you have a goal. You need to know why you have to wake up at 5 am every day to go to the gym, if not then what’s the point of doing it anyway? You can eat anything in front of you, because that’s probably doesn’t matter right? But try not to attach yourself to the outcome, instead focus on the process, the learning part. It’s more about a journey, not a destination. A few phrases of fixed mindset will be like;
- Failure is the limit of my abilities.
- I’m either good or I’m not.
- When I’m frustrated, I give up.
- I stick to what I know.
- I can’t do it; this is too hard.
Growth mindset – everyone can change and grow through learning. If I don’t become a success, I can always learn from it so I can better myself next time. Have a practice mindset which is don’t get high or low on results. Even though you don’t live up to your standard is just another practice at you developing a better version of yourself. A few phrases of growth mindset will be like;
- Failure is an opportunity to grow.
- I can change and I can learn anything I want.
- I’m inspired by the success of others.
- I like to try new things.
- Look at challenges as opportunities.
Now if you want to give it a go again on weight loss, try these few approaches. Follow these 3 simple steps to help you achieve on your fitness goal, or any goal in your life.
1 Find out your why?
What is your WHY? Why do you want to lose weight? And I’m not talking on a surface here, I’m talking on a deeper level. I want you to sit with yourself and dig deep. But if you’re looking for a quick fix, I’m sure you can look online anywhere on exercise and diet tips. The reason I want you to find your WHY, because along your journey you’re going to fail and your WHY will get you back up, it’ll remind you why you’ve started this journey on the first place.
2 Now you have a goal and your why, that’s great! However, without strategies or actions, you won’t reach your goal.
Let’s say you want to lose 5 lbs. in 4 weeks. How are you going to do that? You might have to go to the gym 3 times a week, mark on your calendar! You might have to eat outside less and start doing your meal prep. Maybe take Sunday as your prepping meal day, because when you’re busy and tired, cooking would be the last thing on your mind. And we know that when we’re tired and hungry, we can just grab anything in front of us.
3 Find someone who can keep your accountability.
It could be your partner, friends, a community or a coach. Because in some days you’re going to want to give up and your friends will help push you a little bit and trust me the journey is more fun when you have someone doing with you or support you. Because when you reach your goals, you guys can celebrate it together.
Remember it doesn’t take you over night to gain weight, it takes weeks, months, even years to put on weight. Same thing, you’re not going to lose weight overnight. There’s a process, it takes time but I promise once you develop a good habit and consistency, you’ll live a happier and healthier life in a long run.