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Ways to Shrink the Size of your BUT

If you want to reach your goals, you must shrink the size of your BUT.

It’s time to review those long term goals that you set at the beginning of 2020. How is that long term goal for the end of 2020 looking? Are you feeling like this goal is attainable, or are you losing motivation? Let’s look at this a little deeper. 

If you had a weight loss goal for 2020, and you are about halfway there in accomplishing this goal, what kinds of thoughts are starting to sneak in that are delaying your goal attainment?

Often with a health and fitness goal, after some progress, our minds start playing tricks on us, telling us its OK to start adding in more desserts, not logging our foods, not meal prepping, or skipping a workout. We may also find that we are using the word BUT more, and making excuses for these behaviors that we know delay our goal attainment. Let’s look at some examples…

  • I’ve had some great progress this year, losing 10-lbs, BUT I really hate logging my food
  • I’ve gained some consistency with eating more real food, BUT I really hate spending time in the kitchen. 

After having some success with meeting our long term goals, gaining consistency with healthy habits, this is the time to really strengthen our mindset. This is an important time to challenge our thoughts in order to achieve your long term goals. Look at your dialogue and challenge yourself to come up with alternative thoughts if you notice that you are starting to use the word BUT to make excuses for behaviors that could derail you.

Remind yourself of WHY you are working hard to achieve your goals and reframe those statements to shrink the size of your BUT. Here are some alternatives to the statements above:  

  • I know that type 2 diabetes runs in my family and I want to do everything I can to prevent that for myself. I know that food logging will help me stay accountable to eating the right foods and in the right portions. 
  • My work week is busy, and I know that meal prep helps me make better choices during these busy times of the week. It’s worth the small investment once a week to have a healthier week ahead. 

To improve your chances of achieving your long term goals, you must shrink the size of your BUT.

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