The Purpose Behind the Pursuit of Health and Wellness Goals
Written By: Tracy Pritchard (MS, CNS, LDN)
Does anyone else feel bombarded with social media posts and billboards about weight loss programs and workout routines? While this seems especially prevalent around the New Year, weight loss and fitness programs are ubiquitous. Unfortunately there is a lot of misinformation going around with the newest fad diets, the latest “superfood” (or toxic food!), that it can be downright confusing and frustrating to know what to do. Keep in mind that fad diets are a marketing tool and can be a dangerous message. Rather than looking for a ‘diet’ that significantly alters nutrition intake, consider steps to implementing a nutritious diet that supports a healthy lifestyle. I have been known to say that my approach to health and wellness is not dieting it is “lifestyling”.
In a world of instant gratification, it is not uncommon for someone to jump into a weight loss program and become quickly discouraged when the scale is not reflective of their sacrifices and hard work. Many of us are chasing a short-term solution instead of sustainable habit changes that will contribute to long term improvements in health and wellness. It is easy to caught in a cycle of short-term fixes that don’t last leading to feelings of failure instead of a holistic approach to improving one’s overall health and well-being. It is more important to pursue progress than perfection when taking steps to improving your health. Like many things in life long term consistency triumphs over short term intensity. Too often with health and wellness we feel that we need to be “all in” when in fact good is not the enemy of perfect.
It is important to understand our own individual “why” involved in making lifestyle changes. We all have different reasons that keep us focused on our goals. Some examples may include some or all of the following:
*Increase energy levels
*Sleep better
*Improve mood
*Longevity
*Play with kids and grandkids
*Reduce stress
*Clothes fit better
*Improved physical health
*Being a good example to kids and grandkids
When pursuing health goals and milestones, what if we considered weight loss as a positive side effect of making changes rather than the main focus? If the number on the scale is the main measurement or feedback for your efforts, you may find it does not keep you motivated to continue. The scale has no idea that you have been building more muscle, eating more vegetables, or getting more steps in each day. There are many other meaningful ways to measure health improvements that do not require a scale. These are known as non-scale victories (NSV) and may range from improved energy levels to being able to wear a pair of pants from several years back. These victories may be related to physical change but also consistent behavior change. For example if you have made healthy changes to your diet and exercise routine, blood work from your Doctor may indicate improvements in your cholesterol and blood sugar levels. In addition, when you start making small changes over time you will typically find that you feel better leading to greater confidence in making additional changes without putting undue pressure on yourself based on the scale alone. Remember that the scale is one number – a moment in time – but certainly does not reflect your journey to a healthier life or tell the whole story of your progress. Perhaps you set a goal to run or walk a 5k and followed a couch to 5k program that led you to accomplish your goal. Regardless of the data on the scale, it is important to recognize and celebrate this non-scale victory to support your self-esteem and relationship with food and exercise. You may have an added benefit of new sources of social support if you decided to pursue this goal with others. If you enjoy rewards for your achievements, be sure to reward yourself with some new running gear or a sports massage!
How can you use non-scale victories to motivate you? You may notice improvements that are not related to weight but are related to a healthy lifestyle. Each time you are able to walk a little further than last time, you wake up feeling more rested, or find yourself in a better mood, you will know that your efforts are paying off. You may need to pay attention to changes in your daily life to observe subtle changes – sometimes you get additional benefits you didn’t realize were connected. For example, if you start exercising on a regular basis or meeting your daily water goals you will likely feel better. This may lead to better self-confidence and overall satisfaction.
It may be helpful to keep a journal to keep track of your achievements and observations no matter how big or small. What is something in your health journey – big or small - that you can take time to reflect on and celebrate? Take a moment to notice the inner and outer changes you have made; consider it an investment and stay the course!