So, I’m a member of several groups on Facebook that center around health and fitness. Triathlon groups, specific program groups, general healthy eating groups, etc. etc. In general, there is a lot of good interaction in these groups: people asking questions, working on getting healthy and generally trying to improve themselves.

However, there are also a significant number of people posting about how they aren’t getting the results they want, and I hear these complaints in face to face interactions as well. I totally understand that this can be a disappointing experience. That being said, these posts are usually accompanied by a disclaimer such as, “I didn’t really follow any nutrition plan…” or “I tried it for a week and I didn’t see any results…” or “I stayed focused until week 2 but then I fell off the wagon…” I find these posts to be really…disheartening. I think modern American culture has put too much stress on instant gratification. Quick, unhealthy, processed foods are readily available, we sit on our butts  and use our phones/computers to look things up instantly, and we expect results related to our health and fitness to appear just as instantly. We don’t become unhealthy/overweight/out of shape overnight, and we can’t reverse this instantaneously either.

Thankfully, I have found there are three steps that really can lead to significant benefits in the health and fitness realm. These principles really apply to any change you may want to make, but I find them particularly important as they relate to health/fitness/weight loss. The best part is, they are SIMPLE.

1. DECIDE to make a change.

Before you can truly begin any journey, you must decide to start. This isn’t an “I’ll start Monday.” declaration or “I’m considering doing x,y, or z.” This is a conscious decision to make a change and ACTION on that decision. This is an active effort to change the mindset that brought you to where you are now. Obviously whatever you have been doing up until this point has not been working. So decide to change it, and do not waver.

2. Commit to your decision.

Now that you’ve made a declaration of change to yourself (and hopefully to others, we all need support!), you need to remain 100% committed to that decision. This doesn’t mean there won’t be bumps in the road or issues that come up. Committing to your decision means continuing on your journey despite those difficulties. This is where you stick to a nutrition plan that works for you. YOU CAN NOT OUT-EXERCISE A BAD DIET. You will not ever see the results you want unless you fuel your body appropriately, and regardless of how strict or dedicated you are, YOU WILL NOT SEE RESULTS IMMEDIATELY. Stop checking for visible abs after one workout (we all do it…). Like I mentioned above, whatever brought us to the point that caused us to decide to change did not happen overnight, and you will not reverse it overnight. Consistent dedication to proper nutrition and exercise and TIME are the only things that will get you where you want to be. There are no quick fixes. (I’m looking at you tea-tox cleanses…) There will be days when you don’t want to work out, or it’s easier to make an unhealthy food choice or you are craving something like crazy. Remember WHY you made the decision to change in the first place, and use this “why” to remain committed even when you don’t necessarily feel like it. Of course, we are all human and will make mistakes, and one does have to live and enjoy life so there will be treats, cheats, and missed workouts. Remaining committed to your decision means understanding that while treats, cheats and missed workouts are not the end of the world, they will affect the rate at which you see results, especially if you allow one “off” day to become two, three, a week, a month, and so on. So, of course, live and enjoy life but remember your WHY.

3. Celebrate your success.

If you decide to make a change, and stay committed to that decision, you will see results. It may take some time, and will surely take some effort, but you will get there. Realize that “success” is not necessarily reaching your end-goal. That is a great success, of course. However, make sure to celebrate the small successes on the way. Knocking out one more rep, running a few extra minutes (or miles!), upping your weight on an exercise, not needing to take a break where you used to need one, noticing a change in your progress photo or the way your clothes fit, higher energy, elevated mood, the list goes on. Whatever you do, just don’t forget to be proud of yourself. Don’t give up on all the small successes you’ve had on your way to a large one, because giving up is definitely not the way to reach your goals.

Finally, as always, if there is anyway that I can help you reach a health and fitness goal, please do not hesitate to reach out. Just remember: Decide. Commit. Succeed.