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In my post yesterday I brought up the idea that perhaps the ”refeeds” that some are recommending to prevent the metabolic slowdown associated with dieting may not be as effective as we’ve come to believe.  But then again, I also stated that research has yet to test this theory so it may turn out the be effective after all.

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However, one theme that did arise in the comments on the article, on Facebook, and in emails that I received afterwards was that even if refeeds aren’t physiologically effective, they do provide psychological benefits for some people that are on intense competition style diets or even just dieting to look good on the beach.  The psychological break from strict calorie control is a relief for some and it really helps them to stick with their plan.

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Of course, there are those who go totally out of control with their refeeds and they can do more harm than good psychologically.  For these people, I think that a more evenly spaced calorie controlled plan would probably work better than a severe deprivation during the week with a larger calorie day on the weekend because the psychological guilt associated with feeling like they may have eaten too much is enough to throw some people completely off plan.

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I guess what I’m getting at here is that pscyhology plays a BIG role in whether we follow our nutrition and training plans and we have to really pay attention to that aspect as opposed to just looking at food and exercise as the sole predictors of success.  With that in mind, I want to get to the main topic of today’s post which is falling off the wagon after being successful before and not being able to get back on.  Truth be told, this could very well apply to anyone who has NEVER been on a plan as well.

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The way I see it, the outcomes we achieve (think fat loss, muscle gain, etc) are a direct result of the actions/behaviors that we perform consistently over time.  And if you repeat those behaviors enough times they’ll essentially become habits so it pretty much becomes second nature to maintain them and the outcomes that come with them.

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This explains why those who seem to be successfully following a plan are most able to stick to it and why those who aren’t following one are having trouble starting one (because they’ve already got their own set of repeated actions…just not those bringing them closer to their goals).  Where I think we go wrong though, is by convincing someone who is about to start a program that they have to change all of their behaviours at once.  Is it really that easy to start training 3-4 days per week, reduce calories, increase protein, and cut carbs when your default behaviour for the last several years has been going to work, sitting on the couch, and eating pizza with little regard for activity or proper nutrition?  Heck to the No!  It is really hard.  And I think this explains why a lot of people don’t start at all or start a plan and fall off after only a few weeks because they try to do too many things at once.

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So what is the answer?

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I’m glad you asked…because the answer is ACTION PLANS.

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Instead of just thinking about the results you’d like to see from your actions, you need to start planning out which actual actions you’re going to take and introduce them in a very slow and painless way such that they become integrated into your life.  As you do this, you’ll feel the confidence to do more and more and eventually the results will come about as a result of the new habits you’ve formed.

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Of course, if you’re looking for a quick fix, this isn’t it.  This is a slow as hell fix…but it is also easy and permanent.  So there you have it – fast, difficult, and transient or slow, easy, and permanent.  And before you get your knickers in a knot, there are some who are able to pull of the really intensive changes and make it stick (in fact, some people do this very well), but they are a minority…and if you’re struggling to make a plan stick you probably aren’t one of them.

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So here’s what you need to do

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1.  Pick ONE specific action that you’re going to implement over the following 7 days and make it stick.  It should be stated in an “I will” sentence and it should be as specific as possible (i.e., I will go to the gym on Tuesday and Thursday at 5PM for one hour).

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2.  Rate your confidence level that you’ll be able to succeed with that action over the next week on a scale of 1 to 10 (with one being no confidence and 10 being absolutely positive).

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3.  If your score is lower than a 7 adjust your action plan such that you are able to achieve at least a 7 out of 10.

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4.  Follow through with the action for 7 days and review the outcome.  In almost every single instance, you should be successful.  If you’re not, you need to adjust your program such that you are able to succeed and this will build more confidence in the future.  Don’t be afraid to start small…even if it seems to small to be relevent.  You’ll be changing your action plan every week and small changes over many weeks will amount to big changes, new habits, and the body you’ve been hoping for.

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Here’s an example:

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Me: “What action could you start this week that would put you on the path to your goals?”

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Friend: “I could start walking…is that enough?”

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Me: “Sure.  It is a start.  You’ll be able to add more habits later in terms of diet, resistance training, and so on.  The journey starts with one step.  No action is too small as long as it is in the right direction.”

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Friend: “Okay, I’m going to walk for 30 minutes every day this week.”

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Me: “What is your confidence level you can achieve that?”

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Friend: “Probably about a 4.”

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Me: “What could be do to increase that confidence number to a 7 or higher?”

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Friend: “I think that every day is a lot.  I’m not doing anything right now.  I could probably do 3.  That might bring it up to a 7.”

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Me: “Would 2 days pretty much guarantee you’d get it done?”

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Friend: “Heck yeah.  That is pretty much a 10.”

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Me:  “Good.  Let’s do that.  Being specific now, which days are you going to walk on, and at what times?”

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Friend: “Looking at my work schedule I’d have to say Monday and Thursday at around 5PM would probably be best.”

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Me: “Okay…let’s pull it all together in an action plan statement for the week.”

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Friend: “You are starting to sound like Dr. Phil.  But okay…I will walk for thirty minutes on Monday and Thursday at 5PM this week.”

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And that’s how it goes…but if you’re more advanced…

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If you’re more advanced and already on a plan, this can apply to you as well because we all have improvements to make.  Imagine you’ve been training for years, you’ve got a base of strength, you’ve got the muscle mass, but you’ve never been able to really dial in your nutrition for long enough to get lean…or at least stay that way.  You can use the same idea.

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Here’s an example:

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Me: “What is ONE specific action could you take this week to put you on the path towards your goal of getting lean?”

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Chubby Muscle Guy: “I could probably cut out junk food.  That would be a start.”

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Me: “Do you eat junk food every day now?  What is your confidence level on that?”

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Chubby Muscle Guy: “Yeah…I pretty much eat at least one junk food item per day…and I love pizza.  I usually eat that and have a few beers on Friday night with the boyz.  I guess my confidence level on doing that every day is low.  Maybe a 5.”

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Me: “What if you were just going to avoid junk on 1 day this week?  Is that doable?”

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Chubby Muscle Guy: “Yeah.  I could probably really make it two.  My confidence on that would be about an 8.”

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Me: “Cool.  Which days?”

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Chubby Muscle Guy: ” I’d say Monday would be easiest…and probably Wednesday.  In other words…I will avoid eating junk food on Monday and Wednesday of this week”

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And that is how it is done

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The next week he could address the same habit by cutting out more junk or he could maintain the two no junk days and work on adding veggies at least one or two days per week.  The key is small steps towards the goal at a time when you are ready and confident you can achieve them.

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In the end, actions, become habits, which become outcomes!

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So what is your action plan this week?  What single behavior could you change right now to set you on the path to long term success?  Let me know in the comments below!

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