Help! You want to lose weight but either don’t know where to start, don't know how to start, or haven’t got around to starting! In order to lose weight you need to make some changes to your lifestyle. Now this might sound relatively easy on the surface.
It is possible that you have an image in your mind of the benefits of increased exercise and improving your dietary intake. However, the chains of habit are often too weak to be felt, until they become too strong to be broken!
Today I want to talk about the stages of change that you go through in the quest to lose weight. By understanding these stages of change hopefully you can recognize where you are at on the change continuum and can apply this knowledge to driving towards your weight loss goals.
Stage One: Pre-contemplation
If you are in stage one – then unfortunately you are a long way from undertaking the changes required to achieve long lasting weight loss. At the pre-contemplation stage you are unaware of the need to lose weight, or perhaps you are in denial that you are overweight and more importantly of the associated health risk.
Stage Two: Contemplation
Great. You have acknowledged that you have a problem or that you would like to make some changes to your current physique or fitness levels. You have possibly even a balance sheet in your mind detailing the pros and cons of change. Pro – I will look and feel better. Con – I will need to get up in the morning and will lose some of my much loved sleep! At this stage the pros don’t necessarily outweigh the cons and there is not necessarily any action at stage two.
Stage Three: Preparation
At stage three it’s almost decision time. This is where you have committed in your mind to making a change. You know that you are going to lose weight, you are adamant that you will take action. However, you are not quite finished the decision making process yet. You will join the gym, but are just getting your head around committing 3-4 days per week in your busy lifestyle.
Stage Four: Action
Right. Here we go. This is where you have started to make the required changes to your lifestyle. You are breaking the habit that you had found yourself in and are trying to create a new habit! At the start of stage four you will find yourself questioning your resolve – this exercise gig is so difficult, I am so tired all the time, I don’t really want to go training in the morning. Often the immediate consequence of the training and nutritional routine can be undesirable! However, this is the most important stage. Action does not mean success - as I am sure any of you who have tried to lose weight in the past can testify. What is required is managed change!
Stage Five: Maintenance
If you get to this stage then you have achieved some of your desired change and you are in the process of forming a regular habit. This stage is all about attempting to continue and sustain your changes. It can be a stage where we see slip ups, the odd missed training day, or slight bit of over indulgence – and then all of a sudden RELAPSE! You have undone all of your good work and have fallen back into the old behavior and routine. While the odd reward for your hard work is important – you need to avoid falling back into those old habits! Avoid relapse and having to start the cycle all over again.
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