In the gym I often see people not achieving their weight loss goals, despite their good intentions and hard work. A common problem is that people need a stick behind the door. They are better able to keep agreements with others than agreements with themselves. This works well for workouts where, for example, you have a gym buddy or a personal trainer who motivates you and holds you accountable.
But when it comes to nutrition, this principle doesn't seem to work so well. People make agreements with themselves, for example, to stay between 1500 and 1700 calories, to cheat less, to stop taking treats at work, or not to eat chips every night. Yet I often see that these agreements are not kept. Why are we unable to fulfill these agreements?
One of the main reasons is that nutrition agreements are often less tangible and immediate than physical activity agreements. A workout is a clear, defined activity that you can plan and where you see immediate results in the form of a satisfied feeling or muscle pain. Food choices, on the other hand, are spread throughout the day and less visible. It is easier to grab something tasty 'just' because the immediate feeling of satisfaction or comfort you experience is difficult to resist.
In addition, the psychological aspect of reward plays a major role. With physical activity you often have an immediate reward: you feel energetic, stronger and motivated. With nutrition, the rewards are often only visible in the longer term, such as weight loss or better health. This makes it harder to stay motivated.
Social pressure and habits also play a crucial role. Eating is often a social event, and refusing treats or not participating in social eating times can feel like you're excluding yourself or not being social. In addition, dietary habits are often deeply ingrained and difficult to break without conscious, consistent effort.
So, what can you do to better keep your diet commitments? Here are some tips:
1) Make it tangible: Write down your nutrition goals and keep a food diary. This makes your agreements more concrete and helps you remain aware of your choices.
2) Find support: Just like you have a workout buddy, you can find a "nutrition buddy." Someone who motivates you and with whom you can share your progress.
3) Set rewards: Give yourself small rewards for meeting your nutrition goals. This can help you stay motivated.
4) Be realistic: Set achievable goals and give yourself space to enjoy yourself every now and then. It's about balance and sustainability.
Ultimately, the most important person you make an appointment with is yourself. Make sure you give yourself the same responsibility and dedication that you would give to others.
Leoni Heemskerk
Enforce Master Trainer
leoni@enforce.nl
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