By: Dave Sprouse LMHC, NCC, CCC, CSAC, CCS
If you are struggling with goals related to nutrition and exercise, you are not alone, and it is well understood that these items can be a challenge to our motivation and confidence. Like most things, they take time and dedication. Because they are not always immediately in the gratification, they can be arguably harder to stay motivated for.
I have found it more feasible to simplify things as much as possible and keep a positive tone about the experience. For example, I often don’t use the word “diet”. This word often represents a temporary and often unhealthy habit that is not sustainable. A lifestyle change that is more nutritious, however, is its own reward and as such; is much more encouraging and sustainable.
As a disclaimer, this is not a substitute for medical guidance but an account of what has worked for me and several others than I have interacted with.
Having struggled with fitness and weight for many years myself, here are some variables that I faced and seemingly many others have faced: 1) lack of rest/recovery when injured, 2) lack of quality sleep, 3) lack of proper nutrition, and 4) mood-altering substances.
When we are sick or injured, the body and mind need time to recover and recover, and if we don’t provide that, it will “hurt”. It is critical to also have dedicated intentional downtime in our lives to the extent possible as well, not just when there’s a “problem”. The use of mood-altering substances such as street drugs, alcohol, abuse of prescribed or over-the-counter items, gambling, sex, and others; can create an avoidance of things that do not ultimately serve us well. In short, acknowledging our thoughts and feelings is very important, even unpleasant ones.
Getting enough sleep (recommended 7 or more hours of continuous sleep per night) is critical to our wellness and lacking this causes mood fluctuations, attention deficits, and many other unpleasant items. Eating to fuel the body with what it “needs” is a simplified formula that worked well for me and many others. For example, getting enough protein, water, vitamins, and produce (fruits and vegetables) is a simple formula that does not include restrictions or calorie counting which can feel restrictive and cause stress hormones to be released at higher levels which ironically can make use retain fat and take us the other direction from what most are after.
It is important to be progressive but gentle with ourselves. Change takes time and is awkward at first until we establish consistency. It is important to count the small wins each day (gratitude practice) so we can encourage ourselves. Some days will be harder than others but remember; you’ve survived everything you’ve faced so far, so give yourself more credit; you’ve got this.