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5 Steps to Beat Weight Loss Confusion and Overwhelm

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Are you confused & overwhelmed about losing weight?Information overload, confusion, overwhelm, analysis paralysis......call it what you like, the end result is the same.

Feeling confused and overwhelmed is a major stumbling block when you're looking to get healthy and lose weight and may prevent you from ever making it out of the starting gate.

Let's be honest. It can keep you stuck and struggling for weeks, months or even years.

With so much conflicting advice, misinformation and confusion, you may not know what the best way forward actually is....and so you end up doing nothing.

Here's how it might play out:

  • You want to lose weight and you want to do it right but you don't know where to start.

  • Thanks to Google, just one little search of two harmless words will give you 105 million answers at your fingertips in less than three seconds.

  • Clicking through the search results feels productive. It is informative and motivating. You can't wait to get started.

  • You quickly find a problem though; your research isn't lining up.
    One site says no carbs, another says low carbs and yet another recommends cutting out the animal fats. The Mediterranean diet looks good; but so too does Paleo; and then there are those who swear by the 5:2 diet philosophy. Perhaps a weight loss shake is the answer. But which one? What about a 10-day detox to get the ball rolling?

  • Too many options. Perhaps it'll be easier to start with exercise.
    But what type is best? And how much? Some say aerobic activity will get the heart rate up into the 'fat burning zone'; while for others, increasing the metabolic rate with resistance training and muscle activation is where it's all at.
    It's confusing...so you dig deeper.

  • Before you know it, your wheels are spinning, but you're not getting any traction. You are overwhelmed by the volume of information and confused about whom or what to believe. Your motivation has waned, your confidence is in crisis and action is no longer imminent.

Sound familiar? You are not alone.

Weight loss forums are full of frustrated people facing exactly the same predicament:

"I thought weight loss was a simple equation of calories in vs calories out. Since I've started looking into it I've discovered all sorts of specific formulas for the exact ratio of carbs to fats to protein. Does it really matter? It all seems too hard to me. Think l'll just wait it out until the next diet comes along. Something has to work sooner or later."

"Twenty years ago I was fit and healthy. I ate margarine instead of butter, and only bought low-fat and low-salt options at the supermarket. I'm about to start the journey back to fit and healthy again but everything seems to have flipped on its head. What was considered healthy then is apparently unhealthy now. I have no idea what to believe anymore."

"Why is that when it comes to weight loss everything I do is wrong? It is so frustrating! I like to run but I was searching online for a running schedule only to come across experts telling me running is a waste of time and you don't lose any weight. Perfect. Don't even get me started on diet – it's exactly the same thing. I'm so overwhelmed and confused and I'm starting to lose motivation. How do you make sense of it all and actually lose weight?"

It is only natural that when we make a big decision we want to do it well and we want to do it right.
Research seems like a good place to start but it can quickly lead to Procrastination Station.

Do not despair; it is not a one-way ticket.
Here's how to catch the next train out to beat confusion and overwhelm once and for all.

Step 1. Stop gathering more information

Reading books and magazines, asking advice and searching the web can help your motivation up to a point. Then it actually starts having the opposite effect.

The longer you delay action, the harder it is to start, and the longer it will take you to reach your healthy weight.

Realise that lack of knowledge isn't the problem here.
You already have more than enough to at least get started with something. The answer to confusion and overwhelm isn't more information (so make this the last article you'll read this week). The solution will only be found by actually taking action. Intuitively, you already know at least 5 things you could be changing or doing differently. So why not start there?

Step 2. Prioritise

Your life and weight loss transformation is not going to happen overnight. While you may know this in theory, it is time to own that truth. When you do, you can be realistic about what is achievable. Taking on everything at once will just land you right back where you started.

Instead, choose just one focus area for the next 30 days: food, exercise or life balance.
Don't over-think it, you can always select a different focus next month or add to it once you are on your way.

Step 3. Get specific

Your shoulders should be feeling a bit lighter already but it is time to pare it back again. Set one realistic and specific goal in your chosen area. It might not sound like much but if you're already feeling overwhelmed, the last thing you need is a goal that is going to push you beyond your limits – you need to set yourself up for success – however small.

Example 1. Focus area: food
Instead of an unrealistic goal like, "I will cut out all sugar", choose something like: "I will take a healthy snack to work each day"  (e.g: nuts, boiled egg, fruit, greek yoghurt with berries)

Example 2. Focus area: exercise
Instead of setting an unachievable goal like, "I will go to the gym every morning before work," make it something like: "I will take a 10-minute walk before breakfast on Saturday, Tuesday and Thursday."

Step 4. Get started

At this point, break your goal down into even smaller action steps. If your goal was to take a healthy snack to work each day, think about how you are going to achieve it. What do you physically need to do to make it happen?

Step 1: On Saturday morning I will choose my snacks for work next week.
Step 2: On Saturday afternoon I will shop for any necessary ingredients.
Step 3: On Sunday night I will ensure the snack is ready to go, and will place a sticky note with my car keys to remind me to take it to work.

As the old saying goes, "It is easier to steer a moving ship." Sure, it's sometimes scary, often uncomfortable, and not always fun. And you don't yet have all the answers. But don't allow this uncertainty prevent you from taking the first step.

Step 5. Don't go it alone

The road to success gets less crowded the longer you stay on it; but make no mistake, successful people rarely travel alone. They are the ones who have a support crew in the wings cheering them on and helping them find their way.

Who is your support crew?

You could join an online group or forum, enlist the help of a friend, or invest in a personal health coach. An online group might provide empathy and a friend will know you personally, but a health coach can provide dynamic accountability, guidance and objective advice specifically tailored to you and your journey.

If you've been down this road before you know that you can't continue to do the same old thing and expect different results.

Something needs to change. You need a different approach.

  • Our Breakfree Health Coaches will help cut through the information overload.

  • We'll help you understand exactly what does and doesn't work for you and your body so your weight loss efforts are effective.

  • We'll get you to stop wasting your time and energy on stuff that doesn't work.

  • We'll track your progress carefully and help you adjust things along the way.

  • We'll help you troubleshoot the inevitable problems and overcome the hidden obstacles.

  • We'll get you into action and show you how to create new habits that will last a lifetime.

  • We'll keep you focused, consistent and accountable.

  • But most of all, we'll teach you how to do all this for yourself, so you can become as independent as possible as quickly as possible.

This kind of personalised support and guidance is often the difference between yet another failed weight loss attempt and one that actually leads to your most healthy weight and lasting lifestyle change.

But in order to board the next train leaving Procrastination Station, you'll need to answer some important questions first:

  • Do I really need more information before I can take action on my health and weight?
  • What will I choose to focus on first? Food, exercise, or life-balance?
  • What can I realistically achieve within the next 30 days? What's the goal here?
  • What's the smallest step I can take (starting now) that will move me one step closer to achieving it?
  • Who's going to help me get there?

Okay, now go get it done. At least make a start.

Need some help and guidance?

Feel free to get in touch.

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