Commitment to health occurs on a spectrum and the commitment varies across days, weeks and years… Remember feeling more motivated at the start of the program, or perhaps when you had experienced weight loss? Over time it is normal that your motivation may become blurred.

Rather than getting down, first, reframe your thinking. Each challenge is a chance to learn and refine your efforts as you strive for a healthier you. See challenges as opportunities that allow us to reflect and reduce our vulnerabilities in the future. Secondly, do not forget what you have learnt and the wins you achieved along the way. Little by little, you can build upon the skills and experience you have… and this is precisely why it is called Healthy Weight For LIFE!

Maybe you have lost a little direction, it’s normal. Your motivation may have chipped over time, or after an indulgent festive season. Or perhaps the craziness of lockdowns, case numbers, boosters or hard borders weigh on you. It’s normal! When it does happen, we can hit pause and take stock to reset again in a more positive direction.

Below are four tools you have to retake control. Or as we sometimes call it ‘HWFL Reset’

1. Motivation Check -

A lack of motivation makes everything seem more difficult. Imagine you are unmotivated, why would you possess the purpose to mindfully prep your meals for the week? Being clear with the specific + personal drivers is essential in giving you the required motivation and sense of direction.

Be specific and look inward when considering motivators. For example, don’t simply have motivation to have more energy. Go a mental step further - “I want to have more energy to play with my grandchildren in the backyard for fifteen minutes”. The image of what your motivation looks like becomes stuck in your mind and is far more effective at driving your behaviour change.

"Success is the sum of small efforts day in, day out"

By keeping our motivators front and centre, we are more likely to make positive choices when it comes to 50/50 decisions (think an extra glass of wine, or walking to the shops over driving).

One simple exercise I have for our graduates who feel rudderless is straightforward. Write a list of 5-10 specific and internal motivations. Handwrite it and place it somewhere prominent where you can review it regularly. If you need advice on Mastering Motivation, see Chapter 13. And check out Goal Setting in Chapter 2 as these two elements are hand in glove.

2. Planning Is Critical -

You know the cliche - fail to plan, plan to fail. And with stressful, time-poor lives, it's hard enough to keep our heads above water. It can be tough to think about what to cook, get to the shops, spend time in the kitchen, control portions and eat mindfully.

Studies show we make 200 subconscious decisions daily about what we will consume - no wonder we struggle! But the antidote is not getting take-away or having a ‘cheat’ meal. We can help ourselves & arrange a consistent time to meal plan and shop for diverse, healthy meal choices.

By eating better, we reduce stress throughout the week. We have fewer compromises on diet with balanced, portioned and energy appropriate meals. This in turn makes us feel better, longer.

Each week, find a consistent time to sit and map out the week's meals. Coordinate your shopping list of exactly what you need and stick to it (buy online to avoid temptation). Once you have your groceries, bulk prep (some great examples on the Facebook group) your meals for the week.  Knowing you are coming home to a quick, ready to go yet healthy meal is the foundation of mindful choices.

Controlling your environment (by planning) also makes your choices easier. You can't eat a cookie that is not in your pantry in the first place.

Finally, when planning, be flexible. Find new recipes each week - satisfaction and diversity mean longer-term change. Try to switch your belief/approach to meals and cooking to that of discovery, enjoyment and appreciation of healthy food. And if you cannot find 30 minutes to plan your weekly meals, there are options (ready-made, microwavable) that are portion-controlled and healthy.

3. Reflect on “Above the neck hunger” -

When you take time to reflect on ‘non-hungry eating’ you can find patterns in your own triggers that lead you to make poor food decisions. These triggers might include stress, boredom, rewards, stimulation, mood or even habit (e.g crackers as you watch tv).

As you reflect, try to stop and think about your own triggers. What is the emotion driving above the neck hunger? By building our own awareness around our triggers, we can better manage triggers and implement positive change.

As an exercise, ask yourself “Am I Actually Hungry?”

Rate your hunger out of ten. Can you make it until the next meal-time? If you are not physically hungry, can the emotion be resolved in another way (keeping busy, reading, music, something that occupies your hands)?

4. Eat Mindfully

Putting down your utensils between bites and removing distractions (no screens) aids mindful eating. The fullness hormone, Leptin, is released after ten or fifteen minutes. Reducing what we eat in this window is a great physiological hack. Take a moment to chew and appreciate the texture, smell, taste of our foods. Listen to your body and when it tells us it is full.

Chapter 8 is a great resource for Mindfulness.

Conclusion

Statistically, we know that our own health journey will have its own ebbs and flows. This is normal and we should expect and, when appropriate, forgive and adjust. Realising that we may have wandered from our health goals is an important first step. This is our bodies telling us that we have an opportunity to reset our health path for a happier, healthier future.

And if you are in any doubt, two great first steps are to contact the Care Team at HWFL HQ and if possible, log back into your Member Portal and log your weight and waist.