The mind is a powerful thing. Sometimes it uses its powers for good, like when you will yourself to get through those last 3 reps of Bear. Other times, it can sabotage you and prevent you from reaching your goal. Mark’s Daily Apple posted an article about psychological hurdles that may stand in your way of changing your body composition. Read each one and see if any of them apply to you. If so, form a plan to overcome the hurdle(s). If nothing else, it may help you recognize potential pitfalls and as GI Joe says, “knowing is half the battle!”
1. Poor habits: It’s a slippery slope coming out of the Whole 30 sometimes. One indiscretion leads to another; one cheat justifies a day-long binge. Try to make clean eating the routine and choose your indulgences wisely and not just out of convenience (ie stale donut in break room just because it’s there).
2. What you did before worked, but isn’t working now: WTH? You lost a ton of fat last time you did the W30 and now you’re not seeing results, even though you’re doing the exact same thing! You may have to evaluate other factors now: portion size, sleep, recovery, stress, and working out. Be flexible and adapt.
3. You’re a lipophobe: You fear fat. Your meals consist of protein and greens but you skimp on the ghee, coconut oil/milk, avocado, etc. You need fat to burn fat. Read this post for more examples of good fats.
4. You’re a comfort-eater: The solution here is not to just pick different foods when you are in need of comfort. You need to root out the cause of your stress and find ways to minimize it or channel it into other avenues such as meditation or a workout!
5. You’re an ALL or NOTHING kind of person: You see your journey towards health and wellness as black or white. Either you eat a strict W30 diet OR you fall off the wagon and binge eat. The people that fall into this category struggle the most with transitioning from the W30 into a healthy lifestyle. Without the stringent guidelines, they tumble down the slippery slope never to look back. If you belong in this group, sit down post W30 and right out new guidelines for yourself. If you need to designate one meal to pick one “cheat” per week or month, do it if it will help you stay on track. Each month, try to redo your guidelines to give you more flexibility and autonomy.
Hopefully, this post will at least make you sit down and evaluate your journey thus far on the nutriton challenge. With only a month left, you want to have a plan on how you will continue once the challenge ends. Try to avoid falling into bad habits and relying on next year’s nutrition challenge to reel yourself back in! Read about the other 5 hurdles here on Mark’s Daily Apple.
Sign ups are up for May 13th’s Body Fat Dunk! The form is in the back by the bulletin board!
50 Sit Ups
30 Box Jumps
20 Push Ups
10 Pull Ups