One Step At a Time and a 4 Weeks Challenge

When it comes to weight or fat loss or other fitness-related goals, we tend to be impatient. We want everything here and now, as quickly as possible.

That's why all the “quick fix” diets are so popular. There are people who keep trying one diet after another, hoping that this time the miracle happens and the fat will be gone for good. 

Unfortunately we can't have everything right here and right now. Most of the things we can't have even by tomorrow… 

When my client's weight loss process is slowing down, I see them getting impatient. The beginning of the weight loss journey may be easy, but at some point, it's not uncommon to hit a plateau. That's normal and not the end of the world. Besides, your didn't gain that fat overnight, so it cannot go overnight either. It all takes time. 

There's no point of beating yourself up for how you don't look or what you cannot do. Instead, focus on little things – the things that you already have done and are doing daily to get closer to your goals. 

There is no need to try to be perfect and change everything at once. Many people who are just starting their fitness and healthier life journey set themselves a million goals. When they can't reach them all at once, they beat themselves up and want to quit it altogether.

Little things make big things happen.

That's why I'm suggesting my clients not to make too many changes at once. First, take one thing that you really want to change and try to stick with it for some time.

Diet, sleep, exercising and time planning seem to be the four health-related things that people tend to struggle with the most and want to get better at. Meditation is something that I personally have wanted to get better at for some time, so I challenge myself to work on it for the next four weeks.

Here are some tips that help you create that change you are looking for. Change just one thing at a time. Take time to monitor yourself over the course of four weeks and see how the change makes you feel.

1. Eat (better) breakfast.

Eating sugar-loaded cereal for breakfast is quick and easy and as some of us may think, healthy. Some people have no breakfast at all – not because they are not hungry in the morning, but because they think they have no time for making it. They run out to work and grab a bagel from Starbucks.

Change it!

Sugar-loaded cereal is definitely not the best breakfast option. All it gives you is a sugar high for a moment, followed by crash one hour later.

Try having something more nutritious, such as eggs with some fruit or vegetables or some leftover chicken or fish from last night. Your blood sugar levels stay stabile and you won't set yourself up for sugar crash. By giving your body more protein, your stomach stays full longer. 

If you don't feel like eating immediately after getting up, bring your breakfast with you to work. Hard boiled eggs, leftovers from last night or a smoothie are easy options. 

Make yourself nutritious breakfast every day – for one month. 

2. Get more sleep.

Make it a priority to get good 7 or 8 hours of sleep every night. Even if scrolling Instagram is tempting, put your phone away if you know that you have exactly seven hours until your alarm goes off. Another good thing to do is go to bed at the same time every night. 

There are very few things that you should put before your sleep. 

3. Move every day.

You don't need to lift weights, run or do Crossfit every day! Just keep moving. The minimum goal is to get some walk or other light activity in every day for the four weeks period. 

There are a ton of fitness apps out there that will remind you to move yourself or count your steps or miles. Set yourself a goal to walk every day, and during this four-week period, moving will become something that you are looking forward to. 

4. Limit your time in social media.

Do you spend too much time in Facebook, Instagram and Twitter? Most of us don't even realize how time much they spend in social media. Do a test and start your stopwatch every time you log in to your Facebook account.

For a month, try to keep it to one hour a day. See what happens (only good things will)!

5. Meditate.

I meditated on a semi-regular basis for about a year-and-a-half ago, but I just couldn't calm my mind down, so I just gave up.

I know it takes a lot of practice and patience but the benefits can be awesome. I want to become more focused, grounded and learn how to become better in live in a moment, so I'm going to spend five minutes every day practicing meditation. It may not sound like much, but it's a beginning. 

I can do it for four weeks, and I'm excited to see if I get better!

What's something you'd like to change about your life?

Are you ready to challenge yourself for four weeks?