New year, new you! A new year has already arrived. With a new year typically comes the commercial ads of weight loss programs, laser fat removal surgery, and gadgets and gizmos to help you drop those unwanted pounds. I’m sure you know a few people who intend to use the beginning of 2023 to jumpstart them on a path to better health and wellness (maybe you’re even one of them!).
While intentions are good and a new year seems to be a realistic starting point, let me warn you that these gimmicks and promises will set you up for failure.
How do I know? I’ve been a personal trainer for 25 years and have seen it all over my career. Please heed my warnings if you really want a permanent lifestyle change. A new year can be a new you IF you take the appropriate steps:
What is the old saying? Rome wasn’t built in a day?
Well, that’s true. You didn’t wake up overnight with those extra 20 pounds, feeling tired, and not knowing how you got where you are. As a result, you can’t change that in a day, a week, or maybe even a month. So many things need to be in place for success. A realistic, permanent, healthy weight loss averages 1 pound per week. Yes, 1 pound. If anything boasts something greater than that, it is NOT sustainable and more than likely, not healthy. Some people may lose a little more than that initially; however, 1 pound per week has been proven solid. Trust me, anything more will be gained back (and then some) down the road.
Whatever your friend or family member does probably won’t work for you.
Why? We’re all different! Different genetics, personal health histories, stress levels, time constraints, and food preferences. You need something specific to you – not a carbon copy program. As a result, I highly suggest using a group of professionals to help specialize a program for you. A certified personal trainer, a registered dietician (not a nutritionist), the input of your doctor to address any medical issues, etc. While your friend or family member may have genuine interest and belief the supplements or program they sell on the side as a direct marketer could help you, they don’t have the credentials! Some of those products can actually harm you, especially if you have certain medical issues.
Is the program you’re looking at sustainable in your lifestyle?
If the program asks you to cook meals daily, do you already do that now and can you continue to do so in the future? Is a daily workout able to be plugged into your already-filled schedule? Will you really food prep for the week when you can’t even figure out what to have for dinner tonight? Anyone can do something for a brief time. Doing it forever is another story. If you can’t fulfill 80% of what a program is asking you to do, that’s not the program for you. Move on.
While I do support the use of supplements for individuals…
…if a program asks you to purchase a slew of products early on, I would be skeptical if that program has your best interest at heart. I can personally attest to having clients perform many tasks where they don’t have to purchase anything extra off the top and rarely invest in more than 2-3 products over time.
Start simple.
Small steps compound over time. While walking 10 minutes every day may not seem like a lot, that’s more than what you have been doing. Once you can maintain doing what you’re doing, then add something else into the mix. I don’t recommend doing more than two new tasks per week to clients. For example, walking 10 minutes a day and skipping those additional cups of coffee after your morning Joe. If you can perform those tasks for seven consecutive days, you may be ready to add in a new challenge. Can’t do it? Stay with it for an additional week or more until you are successful before you add in another change.
Please don’t be afraid to reach out to me with questions! Improving your health is a complicated task and is something that you will need additional guidance on at some point.
