Lessen the Load

Sometimes we need to simply lessen the load.

We carry a lot, especially during this time of year, if you’re a parent or someone working in the school systems.

And despite the expectations of others and ourselves… we cannot do it all.

So here’s what I am going to say it… Sometimes the best goal is NOT a weight loss goal when life gets hectic.

Sometimes it’s a “I am not going to lose weight but I will NOT LOSE PROGRESS OR HOPE for myself” goal.

This is when we need to just analyze what we’re currently doing and find a way through. That might be through things like small habits that help us get through with some of the bigger rocks like we talked about in this: Healthy Habit Change: Big Rocks, Small Rocks & Sand. And it might mean that we need to take some of our current practices and adapt them to our current needs; easy back up meals, change in tracking, looking for value instead of macros, and changing up how we look at failure.

Small Habits

The best focus on a daily basis are micro habits that you can hold on the worst of days. These aid you in maintaining and managing your health without the added pressure on yourself to try to lose weight while life is taking up more of your time & energy.

Here are some things you can do so you are not taking steps backwards:

adding in 5-minute walk breaks throughout the day
adding a protein or a vegetable to one meal
having a water bottle close to you and sipping on it all day
reading 1 page of a personal growth book
pre-portioning snack for the day/week
parking further away or taking the stairs to add in more walking
writing down meal ideas for the week
planning out meals for the next day
bring back a quick hobby for stress relief/pleasure
ordering groceries for delivery
doing one set of one exercise throughout the day to take a mental and physical stretch break (E.g. standing, stretching & doing 10 squats)
setting an alarm to get to bed 30 minutes earlier
practicing 5 minutes of gratitude, journaling, or meditation each morning or night

Other Ways to Lessen the Load

I know it’s hard right now and there might be some other aspects that you’re just trying to figure out… How do you make it fit? But maybe that’s just it… you don’t. You change it up completely. You move towards things like easy back up meals instead of full out meal plans. You change tracking methods from weighing and tracking every little bit to food journaling. You grant yourself some grace, and instead of fully restricting specific things you move towards a practice that just asks whether or not something brings value into your life. and then maybe you had a little bit more grace with looking at things that you perceive as a failure as a possible lesson to learn something new about yourself.

Easy Back Up Meals

Easy Backup Meal Strategies to Help Stay on Track – Practical backup meal strategies for maintaining nutrition and wellness during busy periods. Emphasizes the importance of having quick meal options available when planning ahead isn’t feasible. Strategies include utilizing grocery convenience options and frozen entrees, along with easy meal ideas like stir-fry and pasta with tomato sauce. It advises creating a full backup meal plan and grocery list comprising quick-to-make meals that are satisfying and nourishing.

Change Tracking Methods

Move from more intense tracking with weighing and numerically logging to alternate methods that help you maintain awareness of your consumption.

Ways of Tracking Food Consumption & Its Effectiveness for Weight Loss – Different tracking methods suit different situations and people. Sometimes you need a tool for portion control, other times you don’t. Mindful eating habits, like eating slowly, savoring food, and choosing wisely, can aid weight loss. However, some struggle with understanding “just enough”. This is more about boosting awareness and knowledge for better results. Alternate methods include messaging details to a coach or a friend, using worksheets, hand-portioning, and various apps. The goal is to understand what you consume, visually and physically.

Simple ways to Resist Temptation

In any situation, if you ask yourself these two questions, it keeps you in the conscious thought process. That’s when you can choose something that will honor you and your body.

1. Is it worth it?

2. Will I feel good mentally, physically, and/or emotionally if I do this?

If whatever clears both of these questions, then you have made a conscious decision about those things. That means that it aligns with where you are in that moment but also where you are heading.

Reference: Mindful Eating Strategies for Dining Out & Weight Loss , H.A.L.T.-ing and Practicing Mindful Eating, Tempting Foods & Feelings of Scarcity & Mindful Eating: Appetite & Craving Scavenger Hunt

Already Tanking & Learning From it

There’s a lot of value in reflection to help with the future… What do you think you could do in harder times that would still help going forward?

Adequate amount of water
Maximized daily activity through step goals
Hit protein daily
Ability to get a full night’s sleep
Lift weights X amount of days
Veggie/fruit gram goals
Aiming for moderation (X amount of take out or alcohol for the week)

Reference: Fail Forward: Dealing with Setbacks

Takeaway

There’s no right or wrong here. The only way that we don’t make it through is when we quit so when things get hard, we can’t quit… We need to adapt. Lessening the is not failure because you’re still moving forward.

Lessen the Load

Small Habits