You’re stuck and you have no idea what to do when you can’t lose weight… In this post, you’ll learn one simple change that can make your goals feel much more attainable!
What is your biggest health and fitness struggle? What is the thing that you drive yourself crazy with, doing it again and again? The “thing” that keeps you from reaching your goals.
Every week you vow to hit the gym Monday morning, only to meet the day with a chronic case of hitting the snooze alarm.
You try to plan healthy meals, but then the days get away from you and you end up doing the same old thing, again.
It’s 9 pm, dinner is done and the dreaded pantry raid begins. You promise yourself you won’t do it tomorrow, so you’ll get it all in today. But, then tomorrow looks a lot like last night.
You don’t know what to do when you can’t lose weight.
You wonder, why can’t I lose weight no matter what I do?…
…is it so hard to change?
…can’t I just prepare healthy meals or just go to the gym?
…does everyone else seems to be capable but me?
Why… why… why…
My friend, you’re just asking the wrong questions. Questions that will keep you stuck.
With one simple tweak, you can create powerful questions that turn you into a superhero for change.
“WHY” YOU CAN’T LOSE WEIGHT
When we run into a chronic problem, it’s normal to inquire and helpful to do so.
But, when you ask yourself “why?”– this question will focus you on all of the reasons you think you can’t change. You’ll notice all the obstacles in your way and see the excuses that justify your unchanging actions.
Honestly, it brings us down. We won’t feel very optimistic when all we do is affirm that which is standing in our way.
If you think about all of the reasons why you don’t make it to the gym, it’s overwhelming. First, there’s the fact that you typically go to bed late on Sunday nights. There’s so much to do to get ready for the week ahead; it’s hard to wind down.
Then there’s the drive to the gym. It’s dark out, the car seems to always need gas. There are still lunches to pack and kids to get up.
The list goes on and on.
The more we troubleshoot “why,” the more grandiose the obstacles seem. Getting to the gym now seems near impossible.
“HOW” CAN HELP YOU LOSE WEIGHT
But what if changing the question we ask could reveal some practical solutions? Solutions that would get you promptly on the way to your goals.
When we ask “how?” we can begin to see all of the possibilities around us.
This simple shift allows our mind to start focusing on solutions. Our brain begins looking for ways to make our hopes and dreams happen. We get excited and the foundation for change is beginning to take shape.
Let’s say that rather than looking at the excuses of “why?”… you begin to contemplate “how?”
“How could I get to the gym in the morning?”
Your troubleshooting skills will begin to warm up and you’ll start firing off solutions.
Suddenly you see how you can pack lunches on Sunday afternoon or how you can set an alarm on your phone to remind you to get to bed earlier. You see practical ideas that you can put into practice with a concrete plan.
It’s exciting and invigorating!
WHAT TO DO WHEN YOU CAN’T LOSE WEIGHT
It’s beyond frustrating when your weight sticks to you like superglue. But focusing on those frustrations will only keep you stuck.
So, how do you start to ask the right questions, questions that will get you on the road to results?
1. Start your weight loss questions with “how.”
As we discussed above, asking how will get your tactical brain working to create solutions to your weight loss challenges.
If you wonder why you don’t eat vegetables, ask yourself questions inquiring about how you can eat more.
Maybe you wonder why you overeat at night. Now, ask yourself questions about how you can relax without food after the kids go to bed.
Think of your biggest challenge and ask yourself “how?” Grab a pen and paper and jot down your ideas.
2. Keep a positive weight loss perspective.
Try your best to focus on the behaviors you want to acquire and not those you want to avoid.
Rather than trying not eating fast food, see how you can eat more home-cooked meals. Instead of avoiding sugar at all costs and then bingeing on it because of all-or-nothing eating, find treats that leave you feeling better rather than worse.
Review the list you made in Step 1 and try to put a positive spin on them.
3. Revisit your why (for weight loss).
When you have your “how” mapped out, it is time to revisit your “why.” But this time, focus on all the reasons you want to make these changes. Prioritize this process so that you can solidify your motivation.
Think about your desired end result and really dig into why this vision is important to you. If you have a reason, you have fuel for change.
Journal your vision.
Do your best to make an emotional connection to these purposes.
Feel the excitement of receiving a stellar health report from your doctor.
See yourself in the gym, hitting a new squat record and texting a friend immediately because you just couldn’t wait to tell her.
Sense the relief that comes when you wake up in the morning knowing that you chose not to have a second serving of dessert.
When you connect with this “why” your “how” takes off.
4. Don’t expect to have a perfect weight loss plan.
You likely won’t come up with the perfect answer right away (or ever) and that’s completely ok. The process of brainstorming is invaluable.
Think of how cool it is to be swapping out stuck, negative thoughts for day-dreaming positive choices that you can make. Truly there is a lot of magic happening in the musings.
Give yourself plenty of grace, try something new on for size and see how it goes.
PUTTING YOUR “HOW” INTO PRACTICE
Now that you have ways to and reasons for change, how do you put these into practice?
When you have a list of possible actions, take some time to review the list and see which ones you can truly get on board with.
Is there one that excites you or seems exceptionally effective? Start there. It is a good idea to give this new habit a week or two before making an assessment of its effectiveness.
If you try something new and it flops, don’t take it personally. It’s just feedback. Learning what doesn’t work is quite valuable.
Ask “how” and rework your plan. All great successes are built upon failed attempts. Makes those trips, triumphs.
The way we approach our problems has the potential to keep us stuck or help us soar.
If you’re steeped in all the reasons you can’t change, change is highly unlikely. But, when you can change your perspective to that of a problem solver, you are in the best position possible to move forward and reach your goal.
If you’re wondering what to do when you can’t lose weight, take a step back and observe the questions you are asking yourself. Turn those questions around and create a positive-focused plan built upon your hopes, dreams, and values.
Then, begin with a doable plan that implements small, sustainable changes. When habits become easy, you move on to new territory. And when you get stuck, you ask “how?”
If you’re looking for a step-by-step guide to usher you into this new way of thinking, check out The Healthy Habit Goal Setting Planner. In it, you will find simple exercises that will unlock your motivation so that you can strategically implement your plan for change.
No longer will you have to wonder why you can’t lose weight!
Brandice Lardner is a Certified Personal Trainer, Nutrition Coach, Author, and Jesus Girl whose mission in life is to help women ditch the diet mentality and find peace with food and their bodies so that they are better equipped to do the great things God has called them to do.