Tuesday tip: How long to give a new plan? đź“ť
So you’re on a new health plan but how long should you keep on it if you’re not seeing the results you want? It differs for everyone, but there are some things that can help you decide.
# 1 Realistic?
Is your goal realistic? Losing 20kg in a month, or running a marathon in 3 weeks when you’ve never run 5k, are not realistic and likely to leave you feeling frustrated and ready to give up when you don’t manage it. Take a good look at your goal and make sure it’s doable. If you’re not sure then chat to an expert about it.
# 2 Are you sticking to it?
You may feel like you’re working really hard but are you sure you’re sticking to it? This isn’t about self-blame, but finding solutions e.g. are you logging your food accurately; weighing food, checking portions, tracking workouts etc. Then look at the issues; if stress or lack of time is causing you to de-rail then focus on strategies to de-stress, or time-saving hacks, rather than just feeling guilty and vowing to “try again tomorrow”.
# 3 Measuring
Often we think we aren’t getting results because we’re only focused on weight, but changing body composition may mean your weight changes less than you expect (due to increased muscle and fat loss). Try other means of measuring progress: tape measure, photos, using clothes etc. I always use measurements with clients, rather than weight, as the main focus.
#4 Tweaks
If you feel like you’ve stalled it doesn’t mean the plan isn’t working, you may just need to make some tweaks, especially if body composition has changed, or you’re getting fitter (burning less cals). Maybe you need to recalculate your daily calorie goal? or need to change your exercise routine?
#5 Enjoyment
Are you still enjoying it? You want this to last beyond your goal right? So experiment, have fun, keep trying new stuff and keep it fun. Enjoyment will keep you going – find food and activities you enjoy! If you loathe every second then yeah it’s time to change!
In general give any new plan up to 3 months and if you’re not seeing results and genuinely sticking to it, then try something that’s better suited to you and your goals.
Happy Tuesday 🤗
xx
Every Step Fitness 