In my previous post I asked you to pick 2-3 common actions to implement into your daily life for achieving your weight loss resolution. How do you know if these actions are the right ones for you? For example if you are already eating 10-12 servings of fruits and vegetables a day you probably don’t need to change that aspect of your life or if you are currently strength training 2-3x week than maybe you don’t need to add another day but you may need to change what you are doing for your strength training. You won’t know exactly what aspects of your life you need to change unless you analyze the way you live your life from day to day.
Take a typical week in your life and write down everything you do, paying extra special attention to the following:
- When, what, and how much you eat and drink… and how it makes you feel afterwards
- When and what you do for physical activity… and how it makes you feel afterwards
- When you go to sleep and when you wake up… and rate the quality of the sleep
- When and how much you work
- When you had quality time for yourself and your friends and family
Once you have completed a journal of your behaviours for a week look for patterns or behaviours that don’t line up with some of the common actions for weight loss that I listed in the previous post (remember these aren’t the be all and end all of actions for weight loss, seek a professionals advice for more specifics). If you notice that you aren’t strength training at least 2 times a week then doing 2 strength training sessions a week might be a start, or if you notice that you are drinking a ton of calories it might be time to eliminate mocha cappuccinos and beer from your daily habits. Pick 2 to 3 actions you know you can implement into your life for a 6 week period. Once the 6 weeks are complete check to see if your body has changed (weight/shape/energy/etc) and do another analysis of a week in your life. If your body has changed can you continue living your life with your original changes? Can you add a 1 or 2 more changes according to your new analysis? If your body hasn’t changed you need to look at your new analysis to find out where you went wrong and what needs to change to get you back on the right track. The goal of this weight loss exercise is to recognize behaviours that need changing and measure if you have successfully managed to change a behaviour.
Check back frequently throughout January as I will post more tips and specific training sessions for achieving you weight loss resolution!
Josh Neumann, BHK, PTS, TSCC-1