In the past when you have decided to lose weight, what have you done to prepare yourself? Chosen a diet plan? Joined a gym? These are the typical go-to decisions we make – surely if we eat better and exercise more we’ll lose the weight, and we’ll just rely on our willpower to get us through.
This usually works for a period of time. At the beginning we feel really motivated, and see the pounds start to drop off. Unfortunately however, at some point we slip back into our old ways and start to regain the weight we have lost. We lose our motivation because our supply of willpower is tapped out.
A story about the art of bodging
A Bodge Job - A job that was completed quickly and carelessly, possibly with one's mind on other things, or without using the correct tools
Have you ever put together a piece of Ikea furniture? It always seems like such a great idea – you buy the flat pack for a fraction of the price of a similar prebuilt item and, seriously, how hard can it be to put together? It’s just screwing together a few bits of wood – easy!
You get home with your flat pack box and unleash its contents on the living room floor. You locate the instructions and wonder how on earth you are going to decipher what is quite clearly an alien language with nonsensical stick figures who appear to be drunk. You think, what the heck, I’ll give it a go, and set about building your cabinet or table. You manage to stick all the bits of wood together and it looks pretty good, almost exactly like the picture! There are a few screws left but, hey, they were probably just spares right?
Fast forward a week – your beautiful creation is now lying in a heap after someone placed one too many newspapers on top of it, overwhelming the inadequate structural integrity. You wish you had just spent that extra money on a prebuilt item after all.
Sound familiar? This, my friends, is a classic case of the bodge job. You didn’t have the right tools or skills to get the job done, but you insolently decided you were capable of getting it done anyway. We do this all the time when it comes to managing our weight – we think that just by following a diet plan and flashing our gym membership card that we are suddenly experts, but in reality we have a very limited understanding of why we weight what we weight and how to change this sustainably.
How capable are you?
There are 12 capabilities that we need to hone in order to master our weight for good. These capabilities fall into 3 categories – Skills, Knowledge and Behaviour.
Time Management - the ability to effectively manage ourselves within each of our life roles
Planning - the ability to set effective, SMART goals and the strategies to achieve them
Movement - the ability to exercise our body in a way that impacts our weight anybody composition in an effective way
Cookery - the ability to produce nutritious and satisfying food from scratch
Anatomy and Physiology - a comprehensive understanding of the human body (body types, muscles, energy systems), particularly the consequences of exercise on our weight
Nutrition - a comprehensive understanding of the effects of nutrition of on our weight, including macro and micro nutrients and their impacts
Psychology of Change - a comprehensive understanding of how we deal with change, including the challenges we face and how to overcome them
Understanding of Self - a deep understanding of our inner values and beliefs and our personal strengths and weaknesses
Self Regulation - the ability to make conscious choices about the actions we take moment to moment
Hopefulness - the ability to believe in and envisage a positive future for ourselves
Gratitude - the ability to be understand the value of and be grateful for each moment we are given
Mindfulness - the ability to focus our awareness on the present moment, while calmly acknowledging and accepting our feelings, thoughts and bodily sensations
Mind the gap
We need to become adept at each capability to avoid the pitfalls of weight gain. The start point is a self-analysis of our current capabilities, which in turn allows us to analyse the gaps.
Download and print our free assessment tool by clicking on the image below and score yourself from 1 to 10 on each capability:
How to improve
The fact is, to improve a capability takes time and effort. This will involve digesting information (i.e. learning) from expert resources and, most importantly, practice. The trick is to understand your strengths and your weaknesses – your strengths can be honed, and your weaknesses developed upon. Knowing yourself in this way is to take a huge leap forward – it gives you clarity of purpose and a roadmap to success.
Check out our archive for more posts to help you on your way!
Did you find this exercise useful? What are your plans for improving your capabilities? Let us know in the comments below!