Layering Habits into Goals
Why do Timeline Based Diets and
Exercise Programs Fail?
There is a plethora of information available outlining the shortcomings of diets. Many have entered into such programs understanding that they are timeline-based and require a new commitment to their perceived health regime. At the end of the program, they may have lost weight and gained some muscle, but for the majority, they retreat into reward eating, then slip back into habitual routines regaining the weight they lost, and in many cases, adding more their waistline during this rebound. This experience becomes negative, reinforcing the reasoning that they are failing at living a healthier lifestyle. This could not be further from the truth, as the system (diet) failed you, not the other way around.
Timeline based diets typically fail because they neglect to address the underlying behaviours of the individual in their regular and routine lives (at home). In addition to this, the physiological and emotional stress experienced is often an uncomfortable contrast to the life they were living a few weeks ago, initiating a yearning for the program to end with a celebratory meal binge. This thought process is a warning sign of things to come.
Additionally, focusing on time-based exercise programs such as 12-week challenges etc. is essentially the same process that leads to a similar outcome. With early rises or late post-work sessions, sore muscles, and a stomach that is being caloric restricted, is it really any wonder that a return to ‘easier times’ is front of mind during these programs?
Combined, the fitness and diet industry is valued at around $170Billion dollars! That’s a lot of businesses and money for catchy marketing and many products that are aimed at capturing your hard-earned cash. The forgotten underlying fundamental of habit formation for a sustainable practice lost on the majority.
Image taken from unsplash
Change the game for life.
The Real Game Changer
Appreciating intrinsic and extrinsic motivations and how you can apply them to your life will help you navigate the health and fitness world in order to achieve a lifestyle that you desire. Extrinsic motivators may seem great at getting you started (an example of this might be a financial reward), but once again, they do not support habit formation for those who struggle at being consistent. Many are often only seeking to obtain the goal and don’t appreciate the journey as much as a goal that is driven by intrinsic motivation. Sadly, extrinsic motivation has a strong tendency to die off due to the fact that the motivational factor has not come from within. Intrinsic motivators, a journey that you have decided upon for your enjoyment, reflect your desire to pursue a goal because you find it reflects the person that you wish to be, which is rewarding and stimulating.
There is a small caveat in regard to extrinsic motivators. If you can begin to enjoy the behaviour that you are participating in, in order to reach a goal, then you may well be on your way to uncovering a personal intrinsic motivator. Many people sign up to do a distance event, for example running a 5k or a 10k. An event that will provide a challenge and therefore excites them with curiosity and a little bit of fear. This is healthy! Many find that participating in such events actually delivers the ‘excuse or reason’ that gets them off the couch, which legitimizes the cause to those in their circle of support.
Along the way, they meet new people, make new friends, and push their inner boundaries in an explorative manner that is greatly rewarding. They cross the finish line, get the medal and shirt and splash triumphant photos across their social media. This is fun!! But don’t stop here as the days post-event are the perfect opportunity to set another challenge. My advice - do it before you become victim to the goal mentality and regress. The last thing we need is doubt covering up inner enjoyment and alignment with the self (your hidden intrinsic motivator). That is what you have uncovered here!
There is no greater driver of personal direction than intrinsic motivation.
We just have to honour it.
Now that you have decided to act upon moving toward a healthier lifestyle, there is a simple truth to appreciate. Starting with small steps, a healthy lifestyle is about exploring a number of habits that you can create and adhere to, that will see you sustain a healthy life. That is, the commitment that you make to yourself (your promise), is what will guide your path, whether it be better nutrition, increased physical activity, or both.
Living a healthier life is effectively, a trailing of processes while layering behaviours and mental strategies that will see you participate in the changes necessary to meet your concept of living that healthier lifestyle.
Everyone has a different idea of what health means to them. For physical activity, following World Health Organization guidelines is a great place to start - If you are 18-64, 150 minutes of moderate to vigorous activity per week with resistance training 2-3days per week. From here you can build to any level you wish.
Many countries have a food guide that they recommend with consumption guidelines on carbohydrates, protein, fruits/vegetables, even hydration. Going one step further, every community has Dieticians, Nutritionists, and Exercise Professionals that can help get you going, factoring in your current health.
As always, it is wise to consult your physician or care provider before commencing any changes in exercise or nutrition, particularly if you are managing health concerns. The end game here is to incrementally adopt changes that are sustainable in the life that you lead. There are no comparisons, only appreciations if your intrinsic motivations drive you.
Be kind to yourself, participate in something that you feel makes you a healthier and happier human, feel that enjoyment as you move towards that vision of your optimal lifestyle, then continue to make it a habit!