Over the years, I’ve had the chance to help hundreds of people on their weight loss journeys. While there is always a bit of nutrition and fitness confusion to clear up (thank you, diet industry), most folks really do know much of what they should and shouldn’t be doing.  Eat better.  Eat less.  Move more.  But why do I have such a hard time getting it done? they wonder. Today I’m sharing with you the strategies that will help you sidestep your weight loss barriers and finally achieve your goals.

Weight loss success begins with a solid action plan that’s personalized for your lifestyle and needs. So often when attempting change, we think about all the things we’ll do right, all the while neglecting the temptations and challenges that will lurk at every turn.  By dealing with these obstacles honestly and realistically, you can make your chances at success that much more attainable. 

Here are a few thoughts to get you started with your own action plan and the strategies you’ll need to overcome any stumbling blocks along the way.

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The Usual Suspects

There’s a good chance that that if you’re trying to lose weight, this ain’t your first rodeo. If so, take a long minute to think about your previous weight loss attempts. What worked well for you? And perhaps more importantly, what flat out did NOT work for you?

Did you struggle to stick with your plan? What tripped you up along the way? Make a list of these stumbling blocks.  Do not pretend they don’t exist or that your sheer force of will will enable you to soar past them without grazing a toe.

Look at your list and begin to brainstorm solutions.  While some may be overcome with avoidance, others must be tackled directly.  Do you struggle with stress eating? Seek out ways to soothe your frazzled nerves without food. If you tend to mindlessly snack whilst watching the boob tube, turn off the TV and do something else!  Or, if you find yourself eating and drinking a wee bit too much with certain friends, test that friendship and have a frank conversation about the changes you’d like to make.

By taking a clear-eyed look at your previous weight loss attempts, you can zero in on your most effective tactics all while sidestepping your weight loss barriers.

Create an environment for success.

Whenever tackling a serious lifestyle change, it’s important to set yourself up for success. While willpower is well and good, why not simplify your life and make it easier to reach your goals? 

Take some time to think about what will make it easier for you to stick to your plan. Remember, it is far better to get rid of obstacles than to be constantly tripping over them.  Here are just a few ideas to get you started:

• Plan your meals a week in advance and shop accordingly. Do as much meal prep ahead of time as possible so that following your plan during the week is a snap.
• Clear out temptations so you don’t have to waste energy constantly avoiding them.  If you can’t simply toss them out, at least get them out of sight.
• Stock your home and office with nourishing foods that will keep hunger at bay and fuel your activity throughout the day.
• Keep your gym bag packed and ready in your car for post-work workouts.
• Post reminders and encouraging notes where you’ll see them.
• Buddy up with a friend or your spouse for extra accountability and encouragement.
• Join an online support group.

Fill the void.

Anytime you give up a pet activity, you’ll find yourself with a big ole’ hole in your routine.  And, if you do not fill that hole with something constructive or productive, it’ll be all too easy to just flop back into your old habits. 

For example, let’s say you’ve gone cold turkey and you used to smoke during your work breaks. Unless you figure out something else to do with your time, you will go crazy thinking about that now forbidden cigarette. Whether you go for a quick walk outside, fix a cup of tea, or catch up on emails, find another positive activity that will distract you from the temptation to light up.

Or maybe you’ve been using food to deal with boredom and you’re trying to stop.  Here’s a chance to kill two birds with one stone!  By choosing a new hobby, whether it be hiking, pickleball, or line dancing, you’ll not only quit the unnecessary noshing, but you’ll also get off the couch and maybe have some fun!

Kicking a bad habit takes more than just quitting. If you’re serious about making lasting changes, you’ve got to create new habits that will fill the void and spur you onto success.

Know your team.

Identify the angels as well as the saboteurs in your life.  Maybe you have a spouse who cheerfully changes alongside you to ease your way.  On the other hand, you might have a cheeky co-worker whose greatest thrill is to leave donuts on your desk whenever she knows you’re trying to lose a little weight. 

While we’d all prefer to be surrounded by those who are nothing other than supportive and encouraging of our goals, that is not the real world.  Some people are a breath of fresh air and others are stinkers.  Though we can’t control the actions and behavior of others, sometimes identifying the players on the field can at least give those relationships a bit of context.

Get back in that saddle!

But what if, even after all this thoughtful planning, you still manage to mess up and lose track of your goals?  Fear not and let not your heart be troubled, I say!  When you take a nosedive out of the proverbial saddle, you know what to do.  Get right back on that horse. 

Don’t wait–not for tomorrow, Monday, next month, or the New Year.  Ate too much at lunch?  Don’t throw in the towel and think, Oh well!  Might as well pig out the rest of the day because TODAY is shot!   Nonsense.  Don’t let a lapse become a relapse.  

Or maybe you took a bite of some monster muffin in the office break room.  While you may be tempted to polish it off and blow your calorie budget, don’t get into that ‘all or none’ mentality.  Take a moment to remember why you are chasing your goal, get focused, and get back on track.

It Takes Grit

Despite what self-help and gimmicky diet books might promise, don’t fool yourself into thinking that any lifestyle change will be easy.  Overhaul your life in a matter of days or weeks?  Please.  Many of our habits are decades in the making! How could anyone claim to rewire them in just 30 days? 

No, real change takes time and stubborn commitment.  There will be ups and downs and certainly 30 days of focused effort will give you a running start, but changing your regimen, your rituals, your mindset, is an endurance event.

When you set your mind on change and begin to imagine the steps before you, the question isn’t, Will I stumble?  Rather you should be asking yourself, When will I mess up and how will I deal with that?  Will it merely be a lapse?  Or an utter relapse?  How you deal with your weight loss barriers will determine whether or not you will truly change and reach your goals.

Changing your lifestyle and losing weight is definitely a journey. Be kind to yourself along the way! Changes worth making are rarely easy, but nothing compares to reaching that finish line. Armed with a personalized plan, you CAN reach your goals!

PS. Want to learn more about effective meal planning and weight loss strategies? Check out my Plan for Success series HERE!