You were told your lifestyle sucks and you weigh too much. You tried various methods but none of your changes stick. You are hurt.
Relapses hurt, for most people. The disappointments could build on. One day, one would give in to the others realities, accept fate and give up. The self blame and low self esteem feed on themselves and grow big to cloud one's mind, when not being careful.
Our lone journey to fight this battle in life is proven too much to handle. Literature studies found that everyone who needs to change, needs support.
Yet, support doesn't come by easily for certain individuals. I know people who would rather do things alone than in a group. Exercise with friends bring about too much attention. The world unofficial count of introverts, is estimated to be at least 50%, base on my own surrounding. There are some among us who hardly say a word with their family members and friends too.
Now, for this sharing, I want to bring you to see change and make it happens, especially for the lone rangers, who have now stranded in its own cocoon and eager to be hatched.
Learn from the Transtheoretical Model of Behavior Change
Let's look at our effort for change from the angel of the Transtheoretical Model of Behavior Change that has been established and studied for decades.
Base on the theory, we know that changing a behavior is not a one way street. One may waste time and effort being not motivated enough, going through circles and take longer cut to reach the next station.
Having arrived on a higher level doesn't warrant a stay put as well. Trickling down is common, especially if the grip to the goal is not strong enough. Keeping this in mind, we know that prevention of relapse, at every stage seems to be the key to success.
Learn from the Successful Weigh Management Programs
Let's now look at those good weight management programs around the globes. The successful ones are known to provide a good support system to help its client to achieve new lifestyle and maintain there for at least 4-6 months. Weight watchers, for instance, have routine support group meetings, empowerment of members to lead the next group, and have food products ready for eat at the grocery store all over the country.
Solution to Relapse Prevention for Individuals
How can we extrapolate these information and use it as individuals? Can we do it without joining a group session or spending hours talking to the skinny sales lady of a weight loss program? How about doing it on our own?
Here, #yvdiet shares some effective tips:
1. Keep Track of your effort
If it's not the pen and paper diary, make use of smart phone apps that keep you eager to complete the graphs. Psychologists have told us that monitoring our own progress helps us focus on the goal. The secret lies at the routine day to day tracking of our effort.
Even though many apps provides only an estimation of calories or steps counted. The miscalculation won't deter one from doing the exercise, or recording food intake. It may, on the contrary, encourage one to do more.
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| A good phone application doesn't has to be very accurate in its records and calories estimation |
2. Positive self talk
Positiveness drives, way further than you can imagine. Give yourself a thank you note for taking good care of yourself, for trying or for every completion of a task. Consider advance purchase of a reward, such as a voucher to a spa, an open ticket to a musical show or a weekend get away.
A habit in order to stick, needs to find its way to your overall lifestyle. Imperfection is real, and it's the new glamour. You can even celebrate it these days. Therefore, in case you were not abiding to your new routine or rules, let it be. You can take your break and come back when you are ready. Learn to take a break rather than quit.
So, there! 3 tips for you, the lone ranger to wear day and night, while you work on your goal. You do not need a physical buddy to monitor, encourage, share your goal and achievement, if you don't want to.
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