Reframe Your Weight Loss Mindset
Mark Dilworth
Your Fitness University, CEO and Owner | I help busy professionals with weight loss management and long-term deep health | Lifestyle Weight Management Specialist | Nutritionist | Dietary Strategies Specialist
When you talk about your health and fitness goals, it could be something like:
???I want to lose 20 pounds.
?????I want to be less stressed.
???? I want to run a sub 30-minute 5K.
These are all examples of outcome-based goals.
It’s fine to frame goals like this… in casual conversation.
But it’s not so great for actually improving or progressing toward that goal.
That’s because wanting an outcome isn’t enough, (even if you really, really, REALLY want it).?
Why?
Because you (usually) can’t control outcomes.
???You can have crystal clear vision of your goal, plus all the motivation in the world, but then:
?????You get slammed with work.
?????You change jobs.
?????Your gym closes for, like, TWO YEARS.
?????You develop problems sleeping.
?????Your knee decides it hates running.
And bam!
There goes your goal, up in smoke. Staring at the ashes of your former goals can feel like a personal failure.
Things beyond your control like work, other people, your biology, etc. didn’t cooperate.
But if results are out of your hands… how are you supposed to improve at anything???
?? Reframe Your Mindset: Behavior-Based Goals.
Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or walking most days of the week.
Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.
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Here are a few examples of turning outcome goals into behavior goals:
??EXAMPLE 1
Outcome goal:?Lower blood sugar
Behavior goal:?Take a 20-minute daily walk
??EXAMPLE 2
Outcome goal:?Sleep 8 hours a night
Behavior goal:?Create a calming bedtime routine and start it 30 minutes before bedtime
??EXAMPLE 3
Outcome goal:?Eat healthier on a budget
Behavior goal:?Eat more at home and pack your lunch
???How to set a behavior goal TODAY.
? Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”)
? Then, write down some skills you think you’ll need to get that outcome. (For example, shop for your grocery list).
? Next, write down a behavior you can do today that’ll help build those skills. (“Buy and wash fruits or veggies, and put them in a container to keep with you).
? Try to do the behavior consistently. (In the example above, maybe you?prep fruits and veggies each Sunday so you have healthy snacks available all week).
You may not always follow through, and that’s okay. Progress is almost never a straight line to success.
But by focusing on the behavior and not just “lose 20 pounds,”?you keep your attention on the part you can control.
That’s how you achieve amazing results over time!
To your success,
Mark Dilworth, PN1-NC, LWM
Certified Nutrition Coach and Lifestyle Weight Management Specialist