By Rachael, Clinic Psychologist LifeShape Clinic
In previous weeks, we’ve touched on accountability and its role in weight loss. Change is a big process which doesn’t happen overnight, so it’s very normal to experience a slip up or roadblock along the way. So, how do you stay on track?
Firstly, if you have a slip, don’t “give up” for the rest of the day or week! A slip is a minor variation from the plan. By way of analogy, a musician might hit a few wrong notes during a performance, but these are normal variations that are to be expected. They do not mean the performer has lost their skills, just that they have made a mistake, often just a lack of focus. Similar slips happen with eating (e.g., one bigger portion of dinner), drinking (e.g., an extra glass of wine), and physical activity (e.g., a missed gym session). These minor slips are to be accepted, learned from if possible, and then moved on from.
Having flexibility in a weight loss program is crucial. If you have a minor setback or are faced with a roadblock, you want to know you have someone supportive to turn to so you stay on track. For that reason, all clients on the LifeShape program may opt to have phone, email or video consults as part of their program. Clients find this particularly useful when they are traveling, when an unexpected event pops up and, it makes health and weight loss advice accessible for rural clients.
6 ways to stay on track
1. Be honest
Don’t be afraid to tell your clinician/trainer/program if something is not working for you. You engage in a weight loss program to help not hinder – be honest with your support team and more importantly yourself. No one is 100% perfect and change is a big process which doesn’t happen overnight so it’s very normal to have slips along the way. If you’re not honest about your slips – you won’t be able to see a pattern or problem that could have a resolution.
2. Don’t cancel, reschedule
Can’t make it to an appointment, a gym session or fulfil a commitment you made to yourself? Don’t give it in for the week. Reschedule, reschedule, reschedule! If you’re with the LifeShape Program, simply ring 24hours in advance and if it’s last minute, we can offer a skype, email or phone consult at the same time so we can still check in and answer any questions you may have.
Have you set some goals for this year? Think about what you would most like to get out of your program? Perhaps you have a particular event or special occasion you are working towards. Write your goals down or create a vision board to help set them in concrete and share them with your support team.
Once you meet a particular goal, choose a positive reward as encouragement to continue. Some ideas might be new running shoes, a haircut, massage or pedicure, a favourite activity with the family or a new tech item you have had your eye on.
5. Share your journey
Tell your friends and family about your weight loss journey, what you are doing and why and ask them to support you. Choose positive people to surround yourself with – grant them with some tough love to help keep you on track. It’s much harder to fall off the wagon when you have shared your goals and have a support network in place.
6. Weekly sessions
Make sure you have a weekly check-in with whatever program or support crew you are using and ask questions, seek guidance.
About the LifeShape Clinic
Over 15 years, the LifeShape Clinic (formerly Wesley LifeShape Clinic) has helped more than 10,000 Australians achieve healthier, happier lives through their award winning weight management programs. The LifeShape program enables the lifestyle and health benefits gained from losing weight, improving your health and gaining a positive mindset.
The clinic’s team of specialist medical professionals support each client by creating a personalised weight loss plan to reach a healthy weight, improve nutrition, exercise and mindset – helping to find balance and break the dieting cycle.
Find out how the clinic can help you achieve your health and wellness goals.