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We all know that making lifestyle changes such as losing weight and improving strength and fitness are things that do not happen overnight no matter how much we would like them too. In order to be truly successful with your fitness or weight loss goals there are important steps that need to be taken before you actually get started. There is a well known template for making important changes in your life and there are five distinct stages for those changes. If you know where you currently are on that ladder of change it will help you create a road map to work your way up that ladder so your life is enhanced.
Here are the five major phases: 1) Pre-contemplation - This is where you do not feel you need to make any changes in your lifestyle and it is likely you are in denial. You make excuses about your ability to change and that it all takes too much time to become more active or modify your diet. Starting a healthy eating plan or exercise program will probably result in failure as you simply are not convinced it is necessary to even bother. The tipping point where it is no longer 'optional' because of the way you feel or look or the health risks has not been reached yet. It is better to further educate yourself about health, diseases and risks that you may face. 2) Contemplation - You are starting to have more thoughts that change is necessary, you are considering it - the cost, effort, time or treatment and commitment. You mull over joining a gym or starting a weight loss program. Your thoughts are often conflicting and opposing, experiencing both positive and negative feelings which could be called 'sitting on the fence'. You may remain at this stage for months or even years. This is a good time to be further educating yourself about the benefits of proper exercise and healthy eating. 3) Preparation - You are getting more serious about taking action and you may have even made the first move. You may have joined a gym and scheduled your first appointment with your instructor to start your program. You are also thinking about modifying your diet, cutting out junk and processed foods and replacing them with more quality healthier options including more protein. This is an exciting time for you. 4) Action - You have taken the first step and got yourself started with your exercise program and are changing your behavior. You have ditched much of the junk food, are planning healthy meals and/or keeping a food record to keep you on track. This is a high risk time as many people start off at such a high level of adherence they cannot maintain it for more than a few weeks. You are at risk of relapse if you have set the bar too high and not allowed some 'wiggle' room. It is important to start slowly so your body and mind accept the changes for the long haul. Keep your exercise program to no more than twice each week and aim for even 60-80 percent improvement in your eating. 5) You have done it. You have successfully sustained your lifestyle changes at least to a level of 80 percent for some time now. This is the stage that should last a lifetime and you will always be actively utilizing methods to monitor and control your behavior as your coping skills increase. You may even be avoiding situations to eliminate or avoid the possibility of a slip or relapse. You have discovered your strengths and weaknesses and know you can work around them so they don't trip you up. Your new lifestyle is not something 'you do' it is something 'you have become' and all of your weight loss and fitness goals are now within reach.
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