- Fitness expert Sam Wood shares his best tips for breaking bad diet and lifestyle habits.
- He suggests keeping a diary to track your meals and exercise to become more aware of your habits.
- Remembering why you started can help to change your mindset.
1. What is your best advice for someone who is having trouble losing weight and has lost motivation?
The key to sustainable results is always habits over motivation, but there are still some practical things you can do to boost that motivation and get you in the zone. Keep a diary for 5-7 days to track what you eat, drink and how much exercise you’re doing. Sometimes we get it in our head that we’re sticking to a plan, but maybe we’re eating the kids’ leftovers or turning to chocolate biscuits to get us through the 3pm slump. Being more aware will instantly increase your output and adherence. Friends can be a great motivation, particularly if one of them is on the same path as you. Perhaps you can exercise together, or even if it is a solo session, check in with each other afterwards. You can share healthy recipes, and make sure you are there to lift each other up when needed.
Lastly, make sure you have a goal set. I like to work in 28-day blocks. It is long enough to see great results but short enough that you keep your eye on the prize. Work hard, reward yourself and go again.
2. Tips for staying motivated during lockdown.
It is such a hard time right now, so the first thing I will say, is that if you feel anxious or overwhelmed, you are not alone. The three pieces of advice I have been giving most are:
1. Move in the morning. Starting the day with some movement will help boost your mood, your energy, your productivity and is a great way to kickstart your day.
2. Maintain structure. Working from home and our inability to plan for anything makes it hard right now. To help with this, try and get into a new routine that helps you maintain some structure around exercise, eating and being mindful.
3. Control the controllables. There are so many things outside of our control at the moment and the natural reaction is often to fixate on these, get frustrated and let them drain our time and energy. We have limited supplies of energy and time, and we must make sure we put that focus into the things that we can control, not the things that we can’t
3. How do you break bad diet and lifestyle habits?
Don’t try to change everything at once – it’s a recipe for changing nothing. If you’ve got into the habit of drinking five cups of coffee a day, don’t go cold turkey. Reduce your intake slowly and replace each cup you take away with herbal tea. Decide that this week you’re going to add more vegetables to your dinner. If it’s been a while since you exercised, start slowly. My motto is progress not perfection and getting in good shape should never be a race.
4. What inspires you to stay motivated?
It’s all about finding your WHY. For me, that is being able to keep up with my kids, keeping in good health and of course practising what I preach and being a good role model to my 28ers and family.
5. What is the first step to changing mindset?
It starts with self belief and a real desire. You need to remind yourself why it is so important to you and just as importantly, tell yourself that you can. One of my favourite sayings is ‘Whether you think you can or you can’t. You are right!’
For more tips and at-home workout motivation, visit Sam Wood's online health and fitness program 28 by Sam Wood.
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