Most frequently asked VSG questions – Part 2!
September 6, 2020
Menopause and Sleeve Gastrectomy – The 411
September 28, 2020
Stuck in a rut? Know you need to start doing something again, but not sure where to start? Motivation is key to sticking to healthy habits long term after surgery so let’s chat about how to get it back if yours has done a vanishing act…
By the way, I did a live video on this topic if you’d like to watch instead of read…
1. Determine your ‘Why?’
Sometimes you can feel unmotivated if you lose sight of why you’re making changes in the first place. Your why should be as unique as you are. Having a reason will help you build momentum in the beginning but also help you refocus if you have a setback.
To do: Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated. Put them somewhere you can see them.
2. Have Realistic Expectations
Rather than set yourself a goal of losing 10kg in a month, make sure you give yourself realistic expectations. If you start with unrealistic expectations you’re setting yourself up for failure – a sure-fire way to beat your motivation to a pulp… And by the way, having an overarching goal that is weight related is fine, but you’ll do yourself a favour if you set something else instead. Freeing yourself from the scales is the ultimate goal post-surgery.
To do: Set an overarching goal that is realistic, better still, choose a non-weight related goal. If you do choose to set a weight-related goal, check out this post first.
3. Focus on Process Goals
Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end. But, how are you going to get there? Instead, set process goals, or what actions you’re going to take to reach your overall goal. This is where we go back to the good old SMART goals: make your goals, specific, measurable, achievable, realistic and time-based. For example, I am going to walk at least 20 minutes three times a week.
To do: Process goals are the perfect chance to review, refine and focus on the healthy habits recommended after a sleeve. If you want some ideas, check out my Habits Checklist which you can download from the bottom of this page.
4. Choose goals that fit Your Life!
Again, this one ties to being realistic. There is no point doing things that aren’t going to fit into your lifestyle. It’s all well and good to give your whole diet and exercise routine a full makeover, but if you can’t maintain it while also working full time and looking after three kids, then why bother? Instead, review those process goals and make sure they are realistic and achievable.
To do: Review your process goals and make sure they are realistic. If not, do a re-write!
5. Keep track
Self-monitoring is crucial to weight loss motivation and success. Now, I don’t mean you have to weigh every day or count every calorie you eat (that gets boring, stressful and messes with your mind over time). However, keeping track of your process goals is really important so you can keep track of your wins or rework goals that aren’t working for you.
To do: Track your progress by keeping a gratitude journal or ticking off your process goals as you meet them each day.
6. Celebrate Your Successes
This one is my favourite! You’ve done well and you’re kicking those process goals, so give yourself some credit! Reward yourself for all your hard work. Just make sure you choose helpful rewards. Try not to reward yourself with food or rewards that are either so expensive you would never actually buy them, or so insignificant you would allow yourself to have it anyway.
To do: Before you start, think about what your reward will be in a month, two months etc etc. Choose a helpful reward, for example, reward yourself with exercise gear for meeting your movement goal for a month.
7. Find Support
It’s normal to need regular support and positive feedback, so gather your crew. Tell your close family and friends or find a buddy to join forces with. Find the right person who you can go walking together, cook with together or call when you need some motivation. If you’re looking for the right person, support groups can be super helpful too.
To do: Choose at least one person to be your support crew. If you’re not sure where to start or need a hand, check out the LWAS community!
8. Plan for Challenges and Setbacks
Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way. Having a plan will mean you’re not caught off guard and can swing into gear!
To do: Start brainstorming about these possible challenges and setbacks and what you will do if they occur. Start writing them down, use the statement ‘If this happens then I will’ to get started. If you need some ideas for dealing with stress then check out this post.
9. Don’t Aim for Perfection or beat yourself up!
Lastly, give yourself a break sometimes! Perfection doesn’t exist but consistency does. If you have an “all or nothing” approach, you’re less likely to achieve your goals. If you are too restrictive, you may find yourself saying “I had a hamburger for lunch, I’ve blown it now, so I might as well have pizza for dinner.” Instead, forgive yourself and move on. Remember that one mistake is not going to ruin your progress. Self-defeating thoughts will just hinder your motivation.
To do: Speak kindly and positively to yourself and cut yourself some slack if you need to. Try to step away from ‘all or nothing’ thinking and move towards consistency.
Finally, if you need more help, why not try my Back on Track 6-Week Reset? It’s a great way to boost your motivation and reset those post-op habits.
