Congratulations! You made that New Year's resolution and you're sticking with it. You've been trying to eat right and you try to make it to the gym at least three times a week. It's been a few weeks since you started your lifestyle change so you decide it's time to check up on your goals. Although you've lost an inch or two, you have yet to shed a single pound. Then sets in the discouragement and your motivation is at an all time low. Why put in the effort for such little change? Were you expecting much quicker results?
A few points to remember are that although the scale may not have changed, you are probably much stronger and healthier already. Studies show strength can increase up to 30 per cent in as little as seven workouts. Also, you should have more lean muscle which helps increase your metabolism which will help you in the long run. And don't forget how much stronger your heart is already. Don't always base your success on numbers.
Of course, reality is that your ultimate goal is to lose weight. What are you doing wrong? Often, people conveniently forget about certain "bumps" in the road on their health and fitness journey. You are eating healthily most of the time, but you didn't calculate those two coffees with cream and sugar every day or that appetizer party you went to last Friday which consisted primarily of cream cheese and wine. You are trying to get to the gym three times a week but you had a cold and missed a week, plus while you were in Mexico you didn't make it to the gym once and you missed two of your boot camp classes because your kids had other commitments those evenings.
Once you recalculate, it's easy to see where you slipped up. How do you stay on track and avoid these "bumps" in the future? Hiring a personal trainer is probably the best way, but another great way is keeping close track of your workouts and diet in a journal. A thorough personal trainer will make you do this so they can monitor what you are doing and eating outside of your sessions.
Journaling is a great way to measure progress and notice weaknesses in your diet and exercise plans. What should you keep track of? I advise keeping two separate journals. One will be for keeping a log of everything that goes into your mouth, meals, snacks and beverages including water. Also, indicate what time you are eating at. After one week have a look at your eating journal. This will help you notice trends in your eating habits. If every day at 3 p.m. you are hitting the vending machine at work maybe it's time to start packing a healthy snack to get you through until supper time. Most often, a simple review of this journal will help you identify areas that could use a little improvement.
An exercise journal can do just the same thing. I advise keeping track of the date, the exercise completed, sets, reps, weight and your mood or enthusiasm during the workout. If you are doing cardiovascular exercise make sure to record the time, distance and calories burned during your session. This journal will help you remember what weights and exercises you are doing. Also, it helps you watch your progression over time. I can look back several years to see what I was lifting or how far I could run in 60 minutes.
Keeping track of your mood or enthusiasm may seem a little odd but it can offer great insight into your intensity and motivation. Rate your mood on a scale of one to 10. If you notice your rating is five or lower for several days in a row, maybe its time to change your workout before you lose motivation permanently. Remember though, everyone has bad days and often our workouts reflect that. Don't be discouraged. In fact, good for you for still getting to the gym. You'll likely feel better after a workout, even if it isn't quite the intensity you're used to.
Another great thing to journal is your weight and measurements. Weighing yourself once per week, on the same scale, at the same time of day is sufficient. Weight can fluctuate several pounds each day so it can be discouraging to weigh yourself daily. Having someone else measure you will provide you more accurate results and should be completed every four weeks.
Start journaling today! Say it! Mean it! Do it!
