Over the last 12 weeks I have lost 6.3 kgs of weight. Based upon a 6 week body scan and 12 week body measurements I know that it is virtually all fat that I have lost. (click here for the results of after 6 weeks of lifestyle change). Yesterday I had body measurements re-done and the not-so-glamorous photos re-done…
Weight decreased 6.3kg
Chest increased 4.4cm
Upper arms increased 3cm
Waist decreased 1.7cm
Hips decreased by 13cm! Now that was where the fat was hiding!
My upper thighs decreased by 5cm. Some sneaky fat was hiding there too!
My skin fold “pinch” tests showed:
- a 4cm reduction around my abdomen
- 1 cm reduction around my thighs
- no change around the tricep (checking for tuck shop lady arms)
- a 5cm reduction in the supra-iliac (love handle) area
I’m not sharing these results with you to try to impress you. I’m comfortable in my own skin. I am sharing these results to impress upon you that if you follow universal guidelines of CONSISTENTLY improving your lifestyle, cutting out the crap “foods”, exercising consistently and getting plenty of sleep you WILL burn fat…period! To learn exactly what I did to achieve this click here.
Today I want to share with you how to keep the weight off and not slip back into back habits because I have com across some brilliant strategies that will ensure that the health gains I have made over the last 12 weeks won’t go to waste. In fact, these strategies will actually help act as a springboard to continual future improvements in health. There are two factors that are vital to make this happen…
Have a Strong Emotional Reason to Keep You Motivated
The first is to have a big enough emotional reason to maintain this same level of health and fitness. If you don’t have a big enough emotional reason chances are you will gradually drop your health and wellbeing further and further down your priority list in life.
For me, the reason is that if I practice what I preach in setting an example of excellent health and wellbeing, I ‘d be more able to positively influence my patients, friends and family into doing the same. (Remember I was inspired by some patients and a relative who lost lots of weight recently and thought, “If they can do it. I can do it too!”)
Now, I don’t expect you to have the same reason as me. You need to have an emotional reason that inspires YOU. If you don’t already have a big emotional reason that motivates you I’ve outlined a great exercise that will help you identify exactly that (click here).
Set Not-Negotiable Set Points
I came across this brilliant method to not only stop your health and wellbeing from slipping back over time but even help your health improve over time. Imagine getting fitter as you get older. Vishen Lakhiani (www.mindvalley.com) developed this super-simple set point mind trick you can deploy to helps to up your health and wellbeing in amazing ways.
What is a set point?
A set-point is a bare minimum threshold you establish for yourself that you promise you will not go below. A set point is different from a goal. A goal moves you forward, while set points help you maintain what you’ve gained. You need both.
When determining your set point you need to make sure that your set point is absolutely achievable. You’ll see why in a minute…
It might be a certain weight or waist measurement or it could be a certain amount of pushups you can do at one time or a particular set of clothes that you should fit into comfortably. For example my new weight set point is 80kg. My waist set point is 90cm around the belly button level (currently 87cm). My strength set point is 20 push ups. My endurance set point is being able to run for 45 minutes non stop.
Here’s how to use these health set-points…
At all times my waist should be less than 90cm, my weight should be under 80kg and I should be able to pump out 20 push ups and go for a 30 minute run non-stop. If I can’t do this at anytime I know that something is off. I expect we to be able to do this for the rest of my life. I don’t believe in letting this slip. Once a week I will weigh myself, measure my waist , pump out 20 push ups and go for a 30 minute run to do a self health check.
Now with balancing work, family commitments and life in general there may be times in the future when we check on ourselves and have dropped below one or more of these set points. What should you do?
When you slip below your set-point, set a goal to get back to your set point plus a little bit more. You know to put your health back as a priority. You know what action to take because you’ve achieved it before. If I couldn’t ended up over 80kgs…well my new goal would be to achieve 79.9 kgs. Once I reach that new level, 79.9kgs is now my new set-point! If I couldn’t do 20 push ups…then 21 push ups becomes my new set-point.
“Most people slip with age. But when you apply non-negotiable set points, you grow with age. I believe we can all can be better than ever as we gain mileage in life- just make sure your set points are non-negotiable” Vishen Lakhiani