Shrink the Size of your ‘BUT’


Shrink the Size of your ‘BUT’

If you want to reach your goals, you must shrink the size of your ‘BUT.’

It’s time to review those goals that you set at the beginning of 2019. How is that long-term goal for 2019 looking? Have you attained your goal? Still working on it? Are you still feeling like this goal is attainable or are you losing motivation? Let’s take a deeper look.

If you had a weight loss goal for 2019, and you are about halfway there in accomplishing this goal with just 2 months left in the year, what kinds of thoughts creep in that have delayed your goal attainment?

Often after some progress with a health and fitness goal, our mind starts telling us it’s OK to have just a little dessert from time to time, to not log our foods or meal prep, or skip workouts. We may also find that we are using the word ‘BUT’ more often and making excuses for these behaviors that we know delay our goal attainment. Let’s look at some examples:

  • I’ve had some great progress this year, losing 10#, BUT I really hate logging my food
  • I’ve been more consistent with eating real food, BUT I really hate spending time in the kitchen.

After having some success with meeting our long-term goals and gaining consistency with healthy habits, this is the time to really strengthen our mindset. Look at your dialogue and challenge yourself to come up with alternative thoughts if you notice that you are starting to use the word ‘BUT’ to make excuses for behaviors that could derail you as we go into the holiday season.

Remind yourself of WHY you are working hard to achieve your goals. Reframe those statements to shrink the size of your ‘BUT.’ Here are some alternatives to the statements above: 

  • I know that obesity and type 2 diabetes runs in my family and I want to do everything I can to prevent that for myself and my family. I know that food logging will help me stay accountable to eating the right foods and in the right portions.
  • My work week and family life is busy, and I know that meal prep helps me make better choices during these busy times. It’s worth the small investment once a week to have a healthier week ahead.

To improve your chances of achieving your long-term goals, you must shrink the size of your BUT.

In health,
~Michelle Ann Keely
CrossFit Level 1 Trainer
Precision Nutrition Certified Coach

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