No matter what you’re trying to change about your health…
✳️If you want to lose weight… ✳️If you want to make healthier food choices… ✳️If you want to get in shape… ✳️If you want to be a good example for your kids…
It all starts in the brain! You’re trying to change your body, but your mindset has to change first.
That’s why we’ve spent all this time talking about how to rewire your brain to achieve your health and fitness goals. Or any goal in life, really.
It starts with changing your outlook and belief system from a negative one to a positive one. Discipline yourself so you can limit those negative thoughts in your head.
If you’re still struggling with this… if you’re still fighting those negative thoughts and having trouble sticking with the behavior change you need to reach your goals… then it’s time to look at some Behavior Modification strategies.
Behavior Modification simply means you use rewards, or a lack of rewards, to change a behavior.
1. Positive Reinforcements
This is a fun one! This is where you get to reward yourself for a job well done! Anytime you replace an existing behavior with a healthier one, treat yo’self! (We’ve mentioned this before, so you can see how affective incentives are!)
If you can go the whole week without eating a sugary treat, reward yourself on Friday with something you love, like a massage or mani/pedi. Just make sure you don’t reward yourself with the same sugary treat you’ve been avoiding!
2. Shaping
This means you use short-term goals to reach your big goal. So, if you want to take your caloric intake down to 1,800 calories a day, start smaller! Go down to 2,200 a day, then 2,000 a day. It’ll be much easier to reach your bigger goal that way.
Using Behavior Modification While Eating Out
Restaurants can be especially challenging when you’re trying to lose weight. One good way to dine out and still stick to your plan is to order a la carte and get a salad as an appetizer. Maybe you skip the appetizer and split a dessert. If you end up at a buffet, try to fill your plate with fresh fruits and vegetables, lean meats, whole grains and use the smaller salad plate, instead of a big dinner plate. My favorite tip - Know Before You Go! Before you are at the restaurant tempted by the smells coming from the kitchen and your hangry state, take a look at the menu and make a good decision. Then when you get there, don't even look at the menu! So, you can't possibly do all of these at once and that is where shaping comes in. Pick ONE of these and give it a try next time you dine out! Then, pick something you would love to treat yourself with. Maybe after dining out 5 times and consecutively making better choices you get or do that thing!
With any strategy you choose, it also helps to figure out what habits, stresses and situations trigger you, pushing you in the direction of your old habits. Being aware of those triggers is a huge step in avoiding them.
Do you feel ready to tackle your health and fitness goals head-on now?
You’ve got a lot of great tools in your tool belt now. And I have total faith that you can improve your mindset and make the needed changes to become the best version of yourself.
But remember…one of the best ways to reach your goals is to surround yourself with others who are working towards the same thing.
Bootcamp Yoga, (BOGA), is an awesome place to find that community and get back on track. Look at what some of the #BOGABabes had to say from our last round:
It's FOUR week's worth of effective workouts you can do anytime, anywhere, with a community to hold you accountable.
There’s still time to join us and reclaim your strength and confidence! But you need to sign up now, because our start date is just around the corner.
Our next round will be here before you know it and you don’t want to spend the next few months wishing you’d taken this step to becoming the best version of yourself.
