33: How to Set Healthy, Realistic Goals

In this episode, we talk about the importance of setting health promoting, realistic goals and making sure the approach (pace, level of flexibility, etc) aligns with your vision of health.

Many of us don’t think this through which is why we either get impatient and throw in the towel OR we get sucked into the obsessive vortex of counting macros, worsening body image, and trying to get ultra lean when this wasn’t even our goal at the outset.

https://www.precisionnutrition.com/cost-of-getting-lean:

Myth #1: With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2: “Getting healthy” or “losing weight” involves massive, painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1: The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2: If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photo shopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3: However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

HOW TO SET HEALTH PROMOTING, REALISTIC GOALS

Step 1: Get very specific about what you want to achieve:

• Do you want better energy?
• Do you want to address a specific health issue (blood sugar, high blood pressure, inflammation, autoimmune condition, etc.)?
• Do you have an event you want to be better prepared for (hiking in Colorado, an international trip, a race, etc.)?
• Do you simply want to feel more confident, acceptable, or sexy? If so, this is a sign that there you may have some work to do to shore up other areas of your life (purpose, connection, joy) and/or may need some help resolving body image issues, past trauma, etc. This kind of vague goal is very unlikely to inspire you to stick to healthy habits over time – in fact, it often triggers emotional eating and even disordered eating patterns.

Step 2: Get clear on the amount of time and attention you’re willing and able to devote to this goal

Be realistic, knowing yourself and your schedule as you do

Step 3: Seek support

• Friends
• Family
• Coach
• Therapist

xo,

Lisa and Jenny, co-hosts

The Mind Your Body Podcast