There's a common misconception that weight loss and muscle gain are not only easy to achieve but can be achieved quickly. A quick google search for anything diet or fitness related explains why. There's an over saturated market and most are offering fast weight loss, easy muscle gain or a 6 week booty building program. Did you know that over the past 20 years people spend an average of 32 BILLION dollars per year on weight loss products and programs? Sadly 95% of these people gain the weight back within a few months or a couple years. In fact most of the fitness industry is banking on you gaining the weight back. Unfortunately you're being set up to fail all to pad someone's pockets. Weight loss is simple. It's basic math. Anyone can do it. Although it is simple weight loss is NOT easy. Maintenance is even harder if you haven't been taught how to do it.
The key to sustainable results is not found in a bottle of pills, eliminating food groups, crash diets or extreme coaches making you over exercise and smoke cigarettes to kill your appetite(but that's a story for another blog post). The ability to sustain results is rooted in behavior change. You simply can't diet for a month then go back to the behavior that made you want or need to diet in the first place. This means the key is found in the little habits and behaviors you do every day. Slowly, one by one change your behaviors and I promise you will finally find the lasting results you've always wanted.
"But Stephanie how do I change my behavior?" Good question.
Start small. The smaller the better.
Focus on one habit at a time. Keep it simple to allow yourself the best chance for success.
Write it down and make a plan.
Know your motivation but don't rely on motivation because it is an emotion and emotions are temporary.
Identify barriers and obstacles. What has stopped you before? What are the excuses you make as to why you can't?
Be aware of self talk.
Keep a positive outlook.
Visualize what it looks like and feels like to reach your goal.
Take it one day at a time.
Remind yourself frequently why you are doing this.
Have a support system and ask them for help when you need it. Family, friends, a trusted coach. Don't underestimate support. It's important.
Most importantly should you fail, figure out what went wrong, plan for it and try again.
Regardless of your goal: healthy weight loss, weight maintenance, workouts to gain muscle or improved nutrition the team at Ryan Howard Coaching takes a comprehensive approach to health and wellness. We specialize in behavior change and begin by coaching the habits and behaviors that will lead to lasting results. We then use evidence based practices and individualized programming to help you overcome your barriers and reach your specific goal. We want you to have long term success. Nothing makes us happier than watching others win!
Hop on over to the about page to get to know Ryan and myself better and why we created Ryan Howard Coaching.
I hope you enjoyed our first post and find the information helpful. Drop your questions and feedback in the comments and let's chat more.