New Years Resolutions

As the new year starts for most people, we are determined to improve our lives and set resolutions; “I want to eat healthier”, and “I am going to start exercising more.” to name a few.  We begin with the best intentions only to become more reluctant to exercise or change our eating habits.  Here is a list of common factors that may contribute.

1. Lack of Motivation: Some individuals may struggle to find the motivation to exercise or change their diet, especially if they don’t see any immediate benefits or results. The goals seem too far in the distant future or seem too difficult to achieve. Try to keep the goals you set within reason.  If you haven’t exercised in a while, start small.  For example, if your goal is to do 100 pushups a day, start with 10 and do multiple sets.  You can always increase the number of reps or sets as you feel better about your progress.  If your eating goals are to eat healthier or start intermittent fasting, then start with a 12-hour window.  Don’t buy unhealthy snacks that would jeopardize your progress.
2. Time Constraints: Most of us, we have busy schedules, work commitments, or even family responsibilities and children.  These responsibilities can make it challenging for individuals to find the time for regular exercise or to prepare healthy meals.  It does not take more than five minutes to do a set of pushups or squats.  Simple exercises that can be done throughout the day.  Not all of us are motivated enough to get up at the crack of dawn and whip out an exercise or training session.  Unfortunately, if you plan on doing your exercise after a long day of work, the time may be a factor, not to mention the lack of motivation due to being worn out and the persuasion to just “veg” in front of the television.  Healthy meal preparation can be done in advance so when it is time to prepare the food, it can be done quicker. (Refer to the “Recipe” section of my website.)
3. Lack of Knowledge: A lack of understanding about nutrition about nutrition and fitness can be a barrier. This is because there is a lot of misinformation out there.  YouTube videos that are about “Losing the weight in a month”, “5-minute abs”, even “How to gain an inch of muscle on your Biceps in a month” or even the different diets that “guarantee” that you’ll lose the weight.  I started this blog site because I struggled with the information out there and tried to figure out what had worked and what hadn’t.   How much of this is marketing?  How many of the videos are simply “Clickbait”.  If the video is monetized, they make money on how many people view that video, so why not make the unbelievable possible.
4. Fear of Failure: When we think that achieving the desired results or sticking to the new routine is too overwhelming, it can be a significant deterrent. This causes the fear of failure. This Fear of failure can prevent individuals from even attempting to make positive changes.  That is why starting slowly is so important.  Doing something is better than doing nothing at all.
5. Comfort Zone: Psychology has shown that most people are reluctant to leave their comfort zone. “This is the way I have done it so far, why change?”  Change, even if possible, can be uncomfortable.
6. Social Influences: Due to the “Body Positivity Movement”, social pressures and norms have changed, influencing others. If your friends or family are not supportive of your healthy habits, it can deter you from adopting or sticking with them.  Try to not give in to “Peer Pressure”.  The goal is to make yourself healthier.
7. Emotional Eating: As I wrote in my other blog posts, the food industry is not your friend. The removal of fats and the addition of sugar is what makes the food tasty.  Carbohydrates, starches, fruits, and processed food with added sugar, all are converted into glucose (and fructose), which is sugar.  These foods not only spike your insulin but also trigger the release of endorphins.  Endorphins are hormones that are produced by the pituitary gland and hypothalamus in the brain.  The Endorphins will improve your mood, reduce stress, and an increase feeling of well-being.  This is very dangerous to individuals because it can lead to over-eating or emotional eating.  It is used as a cure for stress, boredom, or sadness.  Think about eating that whole bag of potato chips because it tasted good, and you didn’t want to put it down.  Think about how you feel when you treat yourself to a cake, cupcake, or doughnut.  The truth is that carbohydrates have little contribution to nutritional value.  As a result, your body does not feel like it is getting the nutrition it needs and you eat more.
8. Financial constraints: Since the start of the health food craze, the food industry has been more than willing to sell healthy foods at a higher price with the notion that it is good for you.  Yes, some healthy food is more expensive and gym memberships and fitness classes can be unaffordable, especially in the current economic climate. But the truth is that you don’t need a gym membership to exercise.  You don’t need to buy food that is sold as healthy when you can buy whole foods.
9. Lack of Immediate Rewards: Positive changes in health and fitness often take time to manifest. This absence of immediate results can be discouraging to individuals from staying committed to their goals.  We live in a society currently that wants the shortcut.  They want the one pill or shot to correct all their bad habits.  Drugs like “Ozempic” are becoming popular because most people don’t want to do the work.  Unfortunately, we have not learned what the side effects are over time.
10. Body Image Concerns: Negative body image or an unrealistic expectation of your body can lead to dissatisfaction.  Not only does this make it difficult for individuals to adopt healthier habits, but it can also lead to resignation and accepting “that this is just who I am and I need to live with it.”
11. Medical Conditions: Individuals with certain medical conditions or physical limitations may be hesitant to engage in exercise or may find it hard to adhere to specific dietary restrictions. In 2011, I tore the Rhomboid muscle that extends from the bottom of my shoulder blade to my neck.  As the muscle tightened, it resulted in three bulged discs in my neck.  I felt that a lot of the exercises I once did, were unavailable.  I stopped playing racquetball and golf and even running.  I decided to start off slowly and improve my condition.  This is what led me to get my personal trainer and nutritionist certification.
12. Procrastination: Anytime we are confronted with something new, we may delay starting a healthier lifestyle with the belief that this may not be the right time and there will always be a better time to start making these changes.

Warning: Not a Substitute for Professional Medical Advice

The information provided here is not a substitute for professional medical advice, diagnosis, or treatment. It is essential to consult with a qualified healthcare professional, such as a physician or registered dietitian, before making any significant changes to your exercise routine or dietary habits.  Individuals have unique health conditions, medical histories, and varying levels of fitness. What may be suitable for one person may not be appropriate or safe for another. Only a healthcare professional can assess your specific situation and provide personalized recommendations that consider your overall health, existing medical conditions, medications, and potential risk factors.  Attempting new exercises or making drastic dietary changes without proper guidance can lead to injury, exacerbate existing health issues, or result in unintended consequences. A healthcare professional can provide expert advice tailored to your individual needs, ensuring that any modifications to your exercise or diet plan align with your health goals and well-being.  Remember that the information shared here is general in nature and may not apply to everyone. Always prioritize your safety and well-being by seeking advice from a qualified healthcare professional before embarking on any new exercise program or making significant dietary adjustments.  If you experience any discomfort, pain, or adverse effects during or after engaging in physical activity or modifying your diet, seek immediate medical attention. Your health is a top priority, and consulting with a healthcare professional is a crucial step in making informed decisions about your well-being.

People often come up with justifications or excuses for not exercising or changing their diet.  These reasons may not entirely be valid, but in our minds, they are just enough to put it off.  These justifications are simply mental barriers that make it easier to avoid making lifestyle changes.  Here are some common reasons people use to justify not exercising or changing their food choices.

1. I’m Too Busy: Many individuals may cite a busy work and lifestyle schedule as a reason for not exercising or preparing healthy meals. While there are legitimate times constraints, an individual must often find ways to prioritize exercise and incorporate healthier habits.
2. Genetics: Some people believe that they are overweight is all a result of their genetics.  This leads them to believe that making lifestyle changes won’t make a significant difference because “this is just the way they are.”  While genetics may play a role, your lifestyle choices still have a substantial impact on your overall health.
3. Metabolism: Some people argue that they have a slow metabolism which makes it difficult for them to lose weight or maintain a healthy body composition. The human body is a complex machine.  It can slow metabolism, release hormones, and maintain homeostasis.  Homeostasis is the body’s natural ability to maintain an internally balanced and stable environment in response to external changes. Your body has a setpoint, a natural state.  This doesn’t mean that the setpoint can’t be changed.  An example of this is rebounding after dieting.  If your body believes that you should be 210 lbs. and you lose 30 lbs., more than likely, without a lifestyle change, your body weight will return to 210 lbs. or close to it.  Here is another way of thinking about it.  Compare your body to a high-performance car engine.  When it first runs, it is running a peak performance.  Now over a certain amount of time, if you are skipping oil changes, and using poor-quality gas, the engine will continue to run.  Unfortunately, the performance slowly drops until one day, it stops working.  What we do to our bodies, the food we eat, and the amount of activity we have, will take a toll on our bodies.  This occurs slowly over time.  By the time your doctor tells you that you have a problem, you are well into “the bad performance”, having medical problems.  I encourage everyone to work towards a healthy lifestyle before the notification that you have a problem.  Keep your engine (body) running well.
4. I Can’t Afford It: As discussed earlier, financial concerns have been more of a problem over the last couple of years due to the economy. There are cost-effective ways to exercise and stick to whole foods, believe it or not, you will not eat as much because your body will be getting the nutrition it needs.
5. I’ve Tried Before and I Failed: Past unsuccessful attempts can lead to the fear of failure and serve as a justification for not trying. But on a positive spin, it also shows us what will work and what won’t.  I encourage you to learn about nutrition and fitness.  The one thing I learned while running 5 miles a day, was that by stressing out the body to that degree, causes the body to produce Cortisol, a storage hormone.  Our bodies are designed so that if we come across a dangerous situation like a bear, we can run until we are away from danger.  This usually comes way before the 5-mile distance.   By stressing out the body to this degree, all we are doing is changing the setpoint, the level of homeostasis.
6. I’m Too Tired: Fatigue, whether it is physical or mental, is often a reason not to exercise.  Regular physical activity can increase energy levels and improve well-being over time.  This also may be a result of eating too many carbohydrates, starches, and sugars.  Carbohydrates are easily converted to sugar and metabolized in the body.  Along with the fast energy spike, the body produces insulin to balance the spike.  The result of this is a fast drop in energy.  Cutting out carbohydrates (sugars) will avoid the insulin spike and the feeling of a lack of energy.
7. Healthy Food Tastes Bad: Some individuals justify their poor dietary choices by claiming that healthy food tastes bland.  Healthy foods rich in healthy fats can be just as tasty.  Remember that the food industry wants you to buy the added sugar products and the processed food which triggers the endorphins so you will eat more and buy more.
8. I’ll Start Tomorrow: We can all suffer from procrastination, especially when we picture in our minds that the task is too difficult. Most times, once we start, we will find that it was not as hard as we believed.  Waiting for the perfect time may lead to there never being a perfect time.
9. I Deserve a Reward: After a stressful day of work, some people will justify indulging in unhealthy comfort foods and believe that only a little bit is not a problem.  Unfortunately, the truth is that this builds over time.  The more you indulge in unhealthy foods, the more you are slowly changing your metabolism and your setpoint.
10. I’m Not Overweight: People who fall into a reasonable amount of weight or are really active may justify unhealthy habits by assuming that they are not at risk for health issues. The saying “Calories in vs. Calories out” is not entirely true.  There is a big difference between 2000 calories of healthy foods and 2000 calories of unhealthy foods.  Just remember the long game and how your choices may not affect you at first but several years from now.

Recognizing these justifications is the first step in overcoming them.  When we address these rationalizations, we can start focusing on the long-term benefits of healthier habits and exercise.  Making positive changes will help us be motivated to a healthy lifestyle.

It is important to note that using the term “fatphobic” to deflect from any personal responsibility for one’s health is not a constructive or accurate approach. There are multiple YouTube videos from influencers that claim you are “fatphobic” if you work out.  Not to mention that several of these overweight influencers that promote “Big is Beautiful” have died before the age of 45. The whole “Body Positivity Movement” has taken a turn in the wrong direction.

Here are a few reasons why some individuals might find it easier to label others as “fatphobic” rather than committing to a healthier lifestyle:

1. Avoidance of Personal Responsibility: By labeling others as “fatphobic” can serve as a way to shift the focus away from one’s own responsibility for healthy choices.  It’s easier to blame external factors than acknowledge the need for change.
2. Coping Mechanism: Accusing others of being “fatphobic” are a way to act as a coping mechanism to avoid addressing their own behaviors.
3. Social Validation: Unfortunately, with the age of Social media, individuals now seem to be focused more on attention and validation. Stunts, actions, and comments are used for the most part to get “likes” and “views”.
4. Cultural Influence: There are some cultures where body positivity and acceptance movements are gaining momentum. Once again, it is to avoid personal responsibility for their unhealthy habits.
5. Perceived Victimization: Claiming that others are “fatphobic” may provide a sense of victimization. Individuals can cast themselves as victims of social biases rather than taking control of their own health.

It is important to foster a balanced conversation around body image, well-being, and health.  Addressing the genuine issues related to body shaming or discrimination is crucial.  Encouraging open and non-judgmental conversations about health and providing support for individuals to make positive changes in their lives are more constructive.

Body Positivity was originally started as a movement to promote acceptance and love for all body types, and challenge societal beauty norms and standards that would often lead to body shaming and discrimination.  While the intent of body positivity was meant to be positive and inclusive, it has been criticized in some instances to be misinterpreted to promote the acceptance of obesity.  This is without taking into consideration the associated health implications.   The Health at Every Size (HAES) movement was distinct from the Body Positivity movement.  HAES emphasized that an individual can be healthy at any weight and is not solely determined by body weight or body size.  HAES encourages adopting healthy habits irrespective of body size.  However, some people have misconstrued this as promoting the acceptance of obesity without addressing the underlying health concerns.