When it comes to losing weight and getting healthy, I notice that many new clients come to me looking for one or two things: an immediate and drastic transformation, and an all-or-nothing training approach. The truth is, those things aren’t going to help you in keeping the weight off or maintaining a healthy lifestyle. Here are 6 habits to kick… and what you can do instead:

1. Having a poor sleep schedule → Adopting healthy sleep patterns

Sleep is an aspect of fitness that is often overlooked! When we are resting, our bodies are working to recover from exercise. Lack of sleep can also lead to a decrease in brain function– in other words, we’re just not at our best when we’re not well rested. When preparing for bed you can:

• Set the room to a cool temperature
• Use blackout curtains or shades to keep light out (a sleep mask works too!)
• Limit screen time before bed
• Prepare for the next day (pack your bag and lunch the night prior)

2. On-the-fly eating habits → Meal planning

Creating a plan for meals is one of the best ways to limit variables in your daily routine. Cooking larger portions of a meal so that it can stretch throughout the week will help you save money and calories. Make time for your lunch break so it’s not a mad dash to the closest drive-thru to satiate your hunger. Try:

• Limit eating out to 1-2x per week
• Following easy, one-pot recipes to start (if cooking’s not your thing yet)
• Creating a grocery list before shopping

3. Daily Weigh-ins → Monthly weight checks

When your goal is to lose weight, it can be super stressful when you step on the scale and don’t see a huge change. Or worse, maybe that number went up instead of down. When this happens, clients may begin to obsess over their weight and the number on the scale. Over time, this can be extremely damaging to their confidence and they may even consider giving up! The truth is, there are other factors to consider when losing weight. Instead of checking daily:

• Schedule your weigh-ins monthly
• Monitor and record your body fat
• Create goals off of the scale (improved mobility, better sleep, stress management)

4. Dieting fads → Meal plan & caloric deficit

Here’s what I know: if you eat less and move more, you lose weight. If you eat more protein and exercise more, you build muscle. It’s that simple. Crash dieting is a sure way to make sure you put all the weight back on after that 90-day challenge is up. Take things slow and remember that making small changes each day will lead to sustainable habits.

• Be consistent and persistent
• Log your food using a meal tracker
• Adopt an inclusive mindset (what can I add to my diet? More protein? More veggies?)

Working with a personal trainer is a great way to kickstart your healthy lifestyle. They can guide you in creating good habits in the kitchen and provide support in your weight loss journey.

5. Creating your program from social media → Progressive Overload

The internet is littered with so-called fitness “influencers” that are constantly coming out with new and improved ways to grow a bigger but, get rock hard abs, or lose flabby arms. What can be so dangerous about this is that you’re missing the individualized aspect of your program. Don’t get me wrong, variety is important and not everything that these influencers put out is invalid. But be cautious when YouTube University suggests exercises that are beyond your capacity, aren’t suitable for your goals, or are just plain bogus. Instead:

• Find a fitness professional to help you establish your goals and a solid plan
• Build a strong foundation before advancing movements
• Steadily increase weights over time

6. Wishing for instant results → Self-discipline & consistency

Unfortunately we can’t snap our fingers and make unwanted  body fat disappear. But what we can do, is be consistent and dedicated to living a healthier lifestyle, being a good example for our children, and creating a better version of ourselves. Set the tone for your life by:

• Keeping a journal to track progress, habits, and mood
• Share your journey with your support system
• Invest in yourself by working with a fitness professional

Here’s a quote for you to think on: “People do not decide their futures, they decide their habits and their habits decide their futures.” – F.M. Alexander