Don't Diet. Just Eat Well.

A few days ago, I talked about why exercising simply to lose weight is not enough. Exercise is something that needs to be incorporated into your life – it’s not something you should stop once you hit some random number on the scale. 

The same rule applies to nutrition. 

I used to diet when I wanted to lose weight. By that, I mean I would severely cut back what I was eating, feel hungry and miserable. Then, after losing a few pounds, I would go back to eating the way I did before the diet. Remarkably, I never kept the pounds off. 

Fortunately, this changed for me once I started working out. At first, my motivation wasn’t in the right place. When I first got started, I picked the hardest workout program I could find because I wanted to lose weight without changing my nutrition habits. Fortunately, I realized that at the very least, I needed control portion sizes - so that’s where I started.

By making that one simple change, I started to lose weight. I figured out about how many calories I should be eating, and adjusted my portions accordingly. Soon, I realized that the healthier my food choices were, the more food I could eat (thus avoiding hunger). I started to incorporate a wider range of vegetables and lean meats into our diets. I started buying quinoa and kale, and chose organic foods whenever possible.  I started drinking Shakeology – a high-nutrient shake – almost every afternoon because I learned that it kept me from snacking. Gradually over time, I made changes that improved my nutrition, I achieved my target weight, and I built muscle that makes me feel like I can take on the world.

And I didn’t diet.

Instead, I made changes that will last. My grocery cart looks very different than it did just one year ago. But I don’t feel deprived in the slightest. And, if we’re out at a restaurant or enjoying a special occasion, I feel free to indulge from time to time, because my fitness and nutrition fundamentals are sound.

That’s the goal, isn’t it? To develop good nutritional habits that you can live with over the long haul.

The Power of Accountability

Accountability is a powerful way to stay focused on what's important. In your career, at home, within your family - we are all answerable to someone. We all have certain responsibilities to carry out, and if we fail to live up to them we'll be called to answer for what we've done (or didn't do). While accountability doen't guarantee success, it is a powerful driver to get things done.

That's why accountability is such an important part of a fitness program. If you're working out all alone, day after day, there's a risk of boredom. You may feel isolated, because you don't have anyone who understands and supports what you're trying to do. Because of this, you are much more likely to quit your program and drift back into a sedentary lifestyle. So, no matter what you're doing to stay fit, I think it's important to find a community of like-minded people

There are lots of ways to create accountability. Some people go to the gym - they pay for a membership, enroll in classes and start going regularly. They'll arrange to meet friends at specific times, or attend the same classes each week, which keeps them accountable and moving forward. Other people may belong to a running club, a rowing team, or play basketball in the gym twice a week with friends. All of these things combine fitness with a sense of community, which is a critical factor in keeping people involved in their fitness program

Now, I've never had a gym membership that I actually used (in fact, I just quit my latest gym last week, after going there once). I've always had a hard time making myself go somewhere to exercise, because I always feel pressed for time.  That's why I used to run - because I was getting my workout done the minute I stepped outside the door. For the same reason, that's why I decided to start doing Insanity to get in shape. Just put the DVD in the player, and you're getting it done.

The problem with this approach is the apparent lack of community. When you're doing a home video program, it's often just you and your TV (though I was lucky and had the support of some great friends). The workouts are fantastic and you can achieve a very high level of fitness - but if you don't have support and accountability, you aren't as likely to continue with the program.

That's a big reason that I decided to become a Beachbody coach. When I started Insanity I joined an on-line group, and started posting each day to stay accountable.  But for me, that wasn't enough - so I signed on as a coach and started working to build my own community, to focus on nutrition and working out safely.  Now, we have a Team Beachbody message board and a Facebook group of nearly 50 strong - all working together on our personal fitness goals, overcoming challenges and keeping accountable to each other every day. I love encouraging everyone in the group to keep pushing forward, but if it wasn't for them, I can't say I'd still be sticking with my own programs, week after week. I've been working out consistently for almost nine months now, and I have any intention of quitting!

Finding your "Why"

In my last post I talked about why I don't look for day-to-day motivation when following a workout plan. I believe that if I'm fully committed to this lifestyle change, my workouts should simply be a part of my day, just like making dinner or finishing a project for work. But I think it's extremely important to identify your "why" - those factors have drive you to start (or continue) a healthy, active lifestyle.

In my own life, changes take hold most effectively when the desired change is incorporated into your sense of self and purpose. When something becomes a part of who you are, it's much harder to leave it at the doorstep. With this mindset, you're far less likely to abandon the change. 

This week I just started a new message board on the Team Beachbody website. Lots of people from my previous accountability group are taking part, along with a number of people just starting out on their fitness journey. So I've asked them - what is your "why"? What moment gave you the kick in the pants you needed to start, and what are your deeper reasons for wanting to make this change in your life? Defining your "why" is a first step to changing your self image and making fitness a permanent part of your life.

I have different "whys" - one was the kick that launched my fitness plan, while other underlying reasons will keep me going for the long term. In my case, a had a rude awakening back in February when I realized that my body image no longer matched the reality. I'd always though of myself as quite fit, and being 5'10" can hide a lot of sins. But I finally had to acknowledge that my clothes were just not fitting right, and that I was no longer in shape. When I saw that Insanity commercial, something told me to get that program. I deeply my body image match reality, so I pushed play every day and haven't stopped yet.

At this point, my weight loss is basically complete, and my "why" has changed. Along with a new and improved physique, my energy level is high, my lower back pain is gone, I feel strong and I'm more agile than I've felt in years. I want to keep this feeling for as long as I possibly can. I want to grow up to be an old woman - who can still chase after my grandkids at the playground. This is my "why", and I'm going to keep working for it as long as I'm able.

 

Creating accountability to ensure success

Each New Year's, millions of people across America resolve to start working out, get in shape, join a gym, lose weight, eat healthier foods, or some combination of the above. Most of them fail. Part of the reason for this is that most people try to go it alone, rather than finding support they need other people to help get them through.

Of course, the first thing a person needs to have before starting a fitness program is inner motivation. You can't do it for someone else - it sounds like a cliche, but you really have to do it for yourself.

However, as this brief article on the Mayo Clinic website notes, a support group of like-minded people can also offer accountability, which can be a strong motivation to stick to weight-loss and fitness goals.

When I first started Insanity in March, I didn't know what an accountability group was. I didn't think about whether I needed support. I decided to order the program on a whim, so I figured I would just do my best to keep up with the schedule (which was daunting, to say the least). I planned to jump from essentially no daily exercise to 40-60 minute workouts, 6 days a week. It was probably a recipe for failure, but I was lucky - I found a range of support, both on-line and among friends, which helped me stay motivated to finish.

Initially, I started reading some of the Insanity threads on the Beachbody message boards until I found one that suited me. The thread's leader was a really positive guy who'd had lots of success with the program, and other members offered encouragement and solid advice. Having a place to post what I accomplished each day (even if I had a bad workout or missed one altogether) kept my mind focused on moving forward through the program. Plus, having a community of people who were facing the same challenges helped motivate me to finish the entire program. Twice!

Even more importantly, some of my friends in Brussels started doing Insanity with me. Nobody else was doing the entire program, but at least 3 or 4 days a week I had someone else in the room with me, suffering through the same pain. Not only was it a great bonding experience, but knowing that others were planning to exercise with me kept me on track. I can't thank my friends enough for all of their support.

Now, with the upcoming move to England, I know I won't have a group of friends ready and willing to share in my suffering. At times I'm worried that I won't stick with my new-found dedication to fitness, and that I'll go back to my old ways. However, I've recently started my own on-line Focus T25 accountability group on the Beachbody website. I'm hoping for two things - that I can create a small community of my own to help hold me accountable, and that the community I create can provide support to other people, giving them a place to be held accountable as well. Even though we're all ultimately responsible for our own fitness success, it sure does help to have people supporting you during the tough times.