When we talk about improving our health statuseither through the incorporation of new habits Whether it is by leaving others, it is important to be aware of our own role in any change. Not being completely convinced, not seeing the need to do it, being in a hurry, feeling pressured to please others or not being concise when it comes to establishing what is going to be done to achieve these objectives are some of the reasons why it is difficult to improve habits.
Often, when one sets out to improve one's routine, both at the level of feeding as of physical activityIn the rush to achieve these goals, we often set unrealistic objectives. Summer is coming and we want to lose the weight gained during 10 months in just 2 months. Or, when after the health check-up, the results obtained are quite improvable, both at the level of the body and at the level of the body. body compositionas well as in certain parameters. Effects resulting from habits over many years are intended to be corrected and improved in record time. This is not realistic.
Therefore, for any improvement and in this case in particular, we will focus on eating habitsWe need to set ourselves achievable goals. For it is one thing to have the intention to improve something, and quite another to carry it out.
What steps should be taken to set goals and achieve them?
First, we need to objectively assess what is the objective we are trying to achieve or what is the problem we want to solve.
Secondly, the objective must be stated positively. It is not the same to say "I have excess fat'' or "I am fat" and therefore I need to lose weight, as it is to say "I need to improve my body composition to feel agile, energetic and regain my energy. health".
For the setting of achievable goals we can be guided by the technique PRAMPE, which we will specify in the course of this report.e article:
- Positive
- Realist
- Agreed
- Measurable
- Staff
- Specific
Positive
As we have mentioned, it is essential to consider what we want to improve or solve in a positive way. By focusing on the results instead of in the situation we find ourselves in.
If we tell ourselves that "we are overweight", "our clothes don't fit", "we are uncomfortable" or that "we don't recognise ourselves in front of the mirror", psychologically it will end up affecting us. Because the objective is to achieve something negative towards our physique, that is to say, to reject ourselves. We will be looking for change with a purpose that is totally unrelated to our own physical appearance. health and with the possibility of falling into overly restrictive behaviours, thinking that we need to be punished and/or suffer because we find ourselves in such a situation. For example, those who are not comfortable in their current clothes because everything fits them too tightly, and who set out to lose their clothes because they are too tight. weight because everything is bad for him, he will be convinced that over-restricting food is the punishment he deserves to reverse the situation. And, for a while, you may see some results, but it is not difficult to anticipate the end result: abandonment of purpose.
In this situation, it is better to put it this way: "I want to improve my body composition to feel comfortable with the clothes". Focus on the positive consequence rather than the negative.
Realist
Suppose that we have been postponing for several years now the improvement of the LIFESTYLE. In the end, for one reason or another, it was not the time to say "until here" and ask for help. Faced with this situation, it is important to assess our habits by looking back. If it has only been a short period of time in which we have neglected our routine, regardless of the reason (injury, increased stress or workload, travel, holidays), then it will not be extremely difficult to return to them. However, if you are looking back over a period of years, it is unrealistic to consider changing overnight or wanting quick results.
Let's imagine that the goal is to lose weight. It may or may not be realistic depending on the weight we set as a goal (although it is always better to talk about fat percentage) and the time we plan to invest in achieving this improvement. Summer comes and we are in a hurry with "operation bikini", do we plan to lose the kilos gained during 10 months in just 1 or 2? Wrong. We have an event and we want to lose 10 kg in two months? Wrong.
The objectives are neither adequate, as it is not positive, nor realistic.
Establish purposes unrealistic is a frustration as we will not be able to meet our imagined expectations. Yes, on the other hand, it is proposed to improve the body composition long-term, e.g., looking 6 months ahead without specifying how much weight will be lost, as this is difficult to specify, you can no vary much due a increased physical activity or by have started strength training y, however, have significantly improved body composition. It is therefore preferable to take into account other indicators of progress such as physical appearance through photos or by comparing with clothing.
Agreed, not imposed
Directly or indirectly, we are not the ones who decide to take the step to improve the quality of life of our citizens. certain behaviours. And it is not that it goes against one's will, but that it does not has been see and valued long enough.
A situation frequent we meet at Neolife is when one person goes for a check The results of the assessment are then used to inform him of the need to change certain aspects of his routine, which will help him to improve the quality of his life. are affecting negatively in its health, cSuch as the consumption of sweets or the regular intake of alcohol. If this recommendation is not internalised, it will be difficult to put it into practice, or at least to sustain it over time.
The purpose of this should not be that of the practitioner, as in this case the doctor and the nutritionist will be those who will help him to carry it out.by making it easier for you to the road as far as possible. Pero the initiative must come from oneself and not be seen as something imposed.
A useful resource that can help to internalise this objective is to make a list of the benefits that this change of habits will bring. In the case of reducing alcohol consumption, we can write:
- Fat loss, visceral fat and lower risk of cardiovascular disease.
- Making better food choices. When alcohol is consumed, food choices are negatively influenced (fast food is often ordered or chosen).
- Increased energy as a result of fat loss.
- Discontinuation of treatment for hypertension and cholesterol as a result of the fat loss.
Measurable
How do we know we are making progress and reaching that goal if it cannot be measured?
Creating indicators to monitor and record our progress is critical to reinforcing our commitment. Which markers of success, in relation to lose fatcan we take into account?
The weight is not always a good indicator, so we can take photos in the same conditions and compare them; try on clothes that we had stopped wearing and see how they are fitting; analyse analytical parameters and assess the lipid profile, hepatic y glucose metabolism; assessing the cardiorespiratory fitnessWe can also see if we require less effort when climbing stairs or the time it takes us to walk from one place to another.
Staff
This has a lot to do with the goal being agreed and not imposed. Goals should be personal as we are the ones who are going to take the actions towards them. It is still common to encounter the opinions of others about the classic "you should..." when this does not really help or contribute to a person's change. Most of us know what we "should" but there are many ways to reach the same goal.
What do we want to achieve and for what? That is our objective.
Specific
The more detailed, the more likely to engage and take action.
Instead of setting a general objective, such as lose fatIt will be much easier to achieve if we break it down into smaller goals: what steps bring me closer to it, what can't I lose sight of?
Eating better to lose fat is an abstract goal. However, we can be more concrete and detail that to do so we must:
- Include vegetables in main meals
- Eat a piece of fruit for dessert
- Take a piece of fruit and nuts to work in case I get hungry.
- When eating out, instead of ordering 2 alcoholic beers, I will alternate between one alcoholic and one 0.0.
In the nutrition clinics of NeolifeIn this way, we help to set individual objectives. It is a time-consuming and time-consuming job. reflection but it helps us to clearly visualise the way to the goal, enjoying the whole process.
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