​In the world of sports and athletics, injuries are a common concern. From sprained ankles to torn ligaments, athletes often find themselves sidelined due to these unfortunate injuries. However, one of the best ways to prevent these injuries in the first place is by incorporating strength training into your fitness routine.

Whether you’re an avid runner, a soccer enthusiast, or just looking to increase your activity levels, strengthening the muscles around your joints is paramount to a healthy and injury-free lifestyle. At Lincoln Personal Training, we understand the importance of strength training for injury prevention. We are here to help you make sure your body can stand up to whatever activity you choose.

The Science Behind Strength Training and Injury Prevention

To understand the role of strength training in injury prevention, it’s crucial to first grasp its basic concepts. Strength training, often referred to as resistance or weight training, is a form of exercise aimed at enhancing muscular fitness by targeting specific muscles against external resistance. By gradually increasing the weight or resistance, we can promote muscle strength. With enhanced strength, your muscles are better equipped to handle stress, ultimately reducing the risk of injury. Now, let’s explore the science and practical applications of this principle in preventing sports-related injuries.

Muscle Balance and Joint Stability

Every athlete knows the importance of a well-balanced body. Weight training ensures all muscle groups are equally strong, preventing imbalances that can lead to sports injuries. When muscles are balanced, they provide better support to the joints, reducing the risk of strains and sprains. A well-rounded strength program allows long and short muscle fibers to maintain flexibility and balance. This, in turn, supports the body’s joints against repetitive motions or sudden movements that may lead to sprains or tears.

Bone Density and Resilience

Weight training isn’t just about building muscle. It also plays a crucial role in increasing bone density. With higher bone density, athletes are less prone to fractures and breaks. Moreover, strong bones can absorb more impact, making them more resilient during high-intensity sports such as football and rugby. The increased muscle power also helps reduce the risk of impact-related injuries by providing additional protection to vulnerable areas such as the knee, elbow, and shoulder joints.

Practical Benefits of Strength Training for Athletes

Strength training provides a number of practical benefits for athletes. Proper weight-bearing exercises can increase an athlete’s muscular endurance, enabling them to perform at higher levels and for longer periods of time. Additionally, these exercises help improve an athlete’s coordination, agility, and balance, making them less prone to falls or slips that could lead to injury. Finally, strength training may also help reduce recovery time after an injury. By strengthening the muscles surrounding a damaged joint or ligament, athletes can recover more quickly and safely.

Getting Started With Strength Training

Embarking on a strength training program can seem daunting for beginners, but it doesn’t have to be. With the right approach and guidance, you can start reaping the benefits of strength training safely and effectively. Here are some tips to consider when starting your strength training journey:

• Start Small: Don’t push yourself to lift heavy weights right from the get-go. Start with lighter weights and gradually increase the resistance as your strength improves.
• Maintain Proper Form: Proper form is crucial in weight training. It ensures you’re targeting the right muscles and reduces the risk of injury. Consider working with a trainer or coach who can guide you on proper form.
• Warm-up and Cool-down: These are vital to prepare your body for the workout and to aid in recovery afterward.
• Rest: Your muscles need time to repair and grow stronger. Make sure to take rest days in between hard workouts.
• Stay Hydrated: Drink plenty of fluids before, during, and after your workout to keep your body hydrated and functioning optimally.
• Listen to Your Body: If a particular movement or weight causes discomfort or pain, it’s a sign that you might be pushing yourself too hard or performing the exercise incorrectly. Listen to your body and adjust accordingly.

Remember, strength training is not about instant results but consistent effort over time. The above tips will help you get started and ensure your strength training journey is safe and effective. We understand the importance of weight training for injury prevention and will help you develop a comprehensive program that fits your unique needs and goals.

Elevate Your Game

Don’t let injuries hold you back from reaching your athletic potential. At Lincoln Personal Training, our team of experts is dedicated to providing personalized guidance, cutting-edge treatments, and evidence-based training methods to keep you at the top of your game. Book your appointment with us today and embark on a journey towards enhanced performance, faster recovery, and a future free from preventable injuries.

​It’s easy to let vacation derail healthy eating and exercise routines, but just because you’re on vacation doesn’t mean you can’t keep up with your healthy habits.

Don’t let a week or two of vacation set you back on your fitness goals. Stay fit on your vacation with these six tips:

1. Plan ahead. The most important step for staying fit on vacation is to have a game plan in place before you ever leave home. Make a vacation fitness plan so you don’t have to spend valuable vacation time finding a place to get your workout in.
2. Explore the area. Part of planning ahead involves exploring fitness options in the area where you will be staying. Does your hotel have a gym? Are there walking/running trails nearby? If you are going on a cruise or staying at a resort, group fitness classes may be available to you.
3. Plan a physical activity for each day. Of course you want to relax on your vacation, but be sure to include daily physical activities in your plans. Some suggestions include hiking, rock climbing, a jog down the beach or a walking tour of a historical area. Whatever you choose to do, make moving part of your daily plans.
4. Get help from your trainer. If you work with a fitness trainer or attend a group exercise class, ask your trainer to help you put together a workout plan for your vacation. Keep in touch with your trainer while you’re away to stay accountable.
5. Use what you’ve got. Staying fit on vacation doesn’t mean you have to have access to a gym or fitness equipment. All you need is a small piece of open space—a park, parking lot or even your hotel room—where you can get in a bodyweight workout. A circuit of simple bodyweight exercises—like squats, squat jumps, pushups, planks, lunges, burpees and high knees—will get your blood flowing and burn plenty of calories, no matter where you do them!
6. Try Tabata for a quick workout. Short on time? A bodyweight Tabata workout is a great way to get in a cardio and strength workout when you don’t have much time. Tabata is term for high intensity exercise intervals. For example, for each exercise, do 10 rounds of 20 seconds of high-intensity work with a 10 second rest in between. Use the types of bodyweight exercises listed above for your Tabata workout.

Your vacation should be a relaxing time for you and your family, but that doesn’t mean you need to skip out on exercise while you’re away. Make the most of every opportunity to get in a little exercise, even if that means parking at the back of the parking lot, taking the stairs instead of the elevator or walking around the airport while you’re waiting on your flight.

Try to get at least 30 minutes of exercise every day you’re away, even if that means 10 minutes here and 10 minutes there. Some exercise is better than no exercise, and you’ll thank yourself when you get home from your vacation and get back to your normal exercise routine.

Just because your weight loss has stalled, don't revert to bad habits. These tips can help you restart your weight-loss plan.

You've been working hard to follow a healthy, low-calorie diet and improve your exercise habits. And your rewards have been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging. You've hit a weight-loss plateau.

Don't get discouraged. It's typical for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

What is a weight-loss plateau?

A weight-loss plateau is when your weight stops changing. Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.

What causes a weight-loss plateau?

During the first few weeks of losing weight, a rapid drop is typical. In part, this is because when you initially cut calories, the body gets needed energy by releasing its stores of glycogen. Glycogen is a type of carbohydrate found in the muscles and the liver.

Glycogen is partly made of water. So when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. But this effect is temporary.

As you lose weight, you lose some muscle along with fat. Muscle helps keep up the rate at which you burn calories (metabolism). So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.

Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

When you reach a plateau, you may have lost all of the weight you will lose on your current diet and exercise plan. Ask yourself if you're satisfied with your current weight or if you want to lose more. If you want to lose more weight, you'll need to adjust your weight-loss program.

If you're committed to losing more weight, try these tips for getting past the plateau:

• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules. For example, look at whether you've been having larger portions, eating more processed foods or getting less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.
• Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.
• Rev up your workout. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Guidelines suggest that you spread out this exercise during the course of a week. For even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day. For example, walk more and use your car less, do more yardwork, or do vigorous spring cleaning. Any physical activity will help you burn more calories.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your health care provider or a registered dietitian about other tactics to try. If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you.

Because you've already improved your diet and increased your exercise, you've already improved your health. If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.
​
Whatever you do, don't give up and go back to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss.

The importance of building muscle as we age

Strength and resistance training can play an important role in healthy aging. The aging process is often associated with a decline in muscle mass, strength and physical stamina. However, incorporating simple strength and resistance training exercises can help older adults maintain muscle mass, improve mobility and reduce certain health risks commonly associated with aging. Even if you didn’t lift weights in your younger years, it’s never too late to realize the benefits of a starting a healthy routine.

In this article, we will discuss the impact of aging on muscle mass, the benefits of building muscle as we age and the importance of incorporating strength and resistance training into our regular physical activity routines.

Strength training can help you age better

Aging is a natural process that impacts our overall bodies, including the muscles. As we age, there is an inevitable decline in muscle mass. In some individuals, this can lead to a syndrome known as sarcopenia, in which the loss of muscle leads to a reduction in strength and function. However, numerous studies have shown that strength and resistance training can help your body combat the physical effects of aging by preserving existing muscle mass and stimulating the growth of new muscle tissue, even beyond age 70. Improved strength, balance and overall physical function can lead to a more active and independent lifestyle.

Other health benefits of strength and resistance training among older adults include:

1) Improved metabolism: Strength training can help you burn more calories by increasing your metabolism. The body’s metabolism typically slows down after age 60, but regular strength exercises can help with weight management and obesity. It also improves insulin sensitivity, which can help treat and prevent Type 2 diabetes.

2) Increased bone and joint health: Resistance training can improve bone health while strengthening muscles. Bone density naturally decreases with age, but strength training exercises can stimulate bone tissue and help prevent osteoporosis. Stronger muscles also can support the joints and reduce injury risks. In patients with osteoarthritis, resistance training has been shown to improve strength and functional ability and to reduce pain, even in patients with advanced disease. Resistance training is also safe and may be beneficial in patients after a joint replacement surgery, such as the knee or hip.

3) Better balance and stability: The risk of injuries from falls can increase as we age, but stronger muscles can lead to improved balance and coordination.

4) Higher energy levels: Regular strength and resistance training can improve energy levels and stimulate endorphins, leading to increased mood and more energy to complete tasks and enjoy life. Resistance training also has shown beneficial effects in the treatment of both depression and anxiety.

5) Muscle strength and growth: Strength exercises can combat the physical effects of sarcopenia as one ages, leading to a stronger and healthier body in the older years.

6) Improved cardiovascular health: Strength and resistance exercises have been associated with improvements in overall heart health, including reduced blood pressure and cholesterol levels.

Overcoming common misconceptions

Staying active and maintaining strength play an important role for older adults. Several misconceptions exist, however, that can deter people from starting a strength and resistance training routine. Let’s dispel some common rumors surrounding strength training while aging.

Myth: It’s too late to begin a strength training routine

False. It’s never too late to begin a fitness routine, regardless of your age. Older adults can experience significant benefits related to overall health, including muscle strength and bone density. Strength training exercises can be tailored to your age, abilities and current health status. You can use light weights or even ditch the weights altogether; body weight exercises also have been proven to help.

Myth: Cardio is more important for older adults

Cardio training is definitely important, but it’s not the only element for older adults’ overall health and wellness. Resistance training supports cardiovascular, bone and muscle health in different ways.

Myth: I don’t want big muscles at my age

Strength and resistance training among older adults focuses more on functional strength and muscle tone compared with extreme muscle mass gain. Building large, bulky muscles is not the goal and likely is not safe for many older adults’ abilities in the first place. You are more likely to use lighter weights or bands, or rely on body weight exercises.

Myth: I will definitely hurt myself if I try

This does not have to be true. Many older adults are understandably concerned with injury risks and age-related limitations related to strength training. However, approaching a new fitness routine under the guidance of a health professional can help ensure it is both a safe and effective practice for you. Consult with a fitness professional at to tailor a program that accommodates older adults’ individual needs and limitations.

Tips for starting strength training as you age

The American College of Sports Medicine recommends that a strength training program should be performed a minimum of two nonconsecutive days each week.  However, starting a strength training routine doesn’t require a complete overhaul of your current lifestyle. You can go to a gym for dedicated training time or incorporate elements of resistance training into your daily routine. For example, simple body weight activities like squats can be integrated into your daily life by taking small breaks throughout the day.

Be sure to consult with a health care professional before starting a new exercise routine. They can offer guidance for exercises that align with your current health status and abilities. Start slow, and be sure to have guidance on proper form and technique to prevent injuries.

1. Focus on gradual progression: Start with lighter weights and fewer repetitions until your body gets used to new types of movement.
2. Include resistance bands: A resistance band is a gentle way to add resistance to your exercises, helping to build strength without putting too much strain on the joints. 
3. Focus on functional movements: Strength training can mimic your everyday movements. Activities like squats, lunges, carries and overhead presses can enhance both strength and flexibility.
4. Incorporate balance training: Balance exercises can improve strength and stability. Standing on one leg or using a stability ball can improve balance.
5. Use proper form and technique: Learning and following correct form can reduce the risk of injuries and enhance your strength and resistance workouts. Consider working with a certified trainer or health care professional.
6. Stay consistent: Consistency is key, as they say. Make a regular schedule and stick to it. The Centers for Disease Control and Prevention recommends strength training exercises for older adults at least twice per week.
7. Listen to your body: Some movements may not be compatible with your current health status or abilities. Exercise should feel challenging to a certain degree, but if any movement hurts, stop immediately.
8. Have fun! Focus on exercises that you find enjoyable. You are more likely to continue with a routine when you experience a sense of fun or fulfillment.

Remember, it’s never too late to start a strength and resistance training routine. Always prioritize your health and safety and be sure your exercises align with your individual needs and current health status.

Feeling strong and empowered with age

Incorporating strength and resistance training exercises can help you live a healthier life while aging. The natural decline of muscle mass among older adults can impact a person’s overall health and well-being, but regular exercises can improve older adults’ strength, balance and muscle function. The health benefits of resistance training are wide-reaching: improved bone density, joint health, metabolism, cognitive function, and emotional/mental health. Regular physical health routines, such as strength and resistance training, can encourage more active and independent lifestyles into the golden years.

​​The dictionary definition of a craving is this:

1. To have an intense desire for.
2. To need urgently; require.
3. To beg earnestly for; implore.

Let’s be honest, we all get food cravings, and once they strike it can be nearly impossible to just say no. By giving in you’re potentially adding significant calories that can add up big time. After satisfying a craving, feelings of guilt and defeat often follow.

Why are cravings so tempting at night?

Often times, we associate nighttime with relaxing, and relaxing with eating. It is our time to wind down and reward ourselves after a long and exhausting day. Because we are in a relaxed state and perhaps not as focused on healthy behaviors as we are throughout the day, it is more likely to indulge in comfort foods such as cookie, ice cream, and chips. It’s time to put an end to the nighttime madness— here’s a guide to help beat those cravings and keep focused on your weight loss goals!

Tips to beat food cravings

Eat small and frequent meals to prevent spikes in hunger

Following a consistent eating pattern with emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.

Consume plenty of fiber

Fiber containing foods create bulk and leave you feeling satiated for a long period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck.
Check out these tips on how to get more fiber in your diet.

Don’t keep trigger foods in the house

Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. In the event a food craving comes along, there will only be healthy options to choose from.

Keep yourself busy

A change in routine can help to ward off cravings. Switch it up! Ditch the TV remote and try something new and meaningful. Join a book club, sign up for yoga classes, catch up on emails, start a blog or do a home workout video to keep occupied and focused on things other than food.

If possible, use the DVR on your television

Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.

Create non-food rewards for eating healthy

Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.

When in doubt, give in to a healthy snack

While many food cravings result from environmental stimuli, some might be derived from true hunger. Part of living a healthy lifestyle is being able to listen to your body. If your body is telling you that it’s hungry and needs fuel, don’t ignore it.
​
Make sure to choose a high protein snack to prevent additional cravings and always drink plenty of water to prevent from overindulging late night.

​Choose Your Hard: Prioritizing Health and Exercise

Life is full of choices, each presenting its own set of challenges and rewards. Whether it’s personal growth, professional advancement, or simply navigating day-to-day activities, every path we choose comes with its own unique difficulties. The concept of “choosing your hard” encourages us to acknowledge that while all choices are tough, we have the power to decide which difficulties we want to tackle. 

In the context of the gym, embracing the concept of “choose your hard” is about deciding to face the challenges of a healthy lifestyle rather than the inevitable hardships that come with poor health. 

• Exercise is hard. Maintaining a consistent workout routine requires discipline, effort, and time.
• Being unhealthy is hard. Dealing with chronic illnesses, lack of energy, and the emotional toll of poor health can be even more challenging.

Reframing what it means to choose your hard can transform your approach to fitness and overall well-being, leading to a more intentional and fulfilling journey.

The Benefits of Choosing Health and Exercise

1. Empowerment Through Choice

Choosing to prioritize your health empowers you to take control of your well-being. Instead of feeling at the mercy of health issues, you actively decide to invest in your body and mind. This sense of agency can be incredibly motivating and uplifting.

2. Alignment with Long-Term Well-Being

When you commit to exercising and maintaining a healthy lifestyle, you align your actions with the goal of long-term wellness. The short-term discomfort of a workout is outweighed by the long-term benefits of increased energy, better mood, and reduced risk of chronic diseases.

3. Personal Growth and Resilience

Leaning into challenges fosters personal growth. Overcoming the initial inertia and pushing through difficult workouts builds physical and mental resilience. This resilience spills over into other areas of life, making you more capable of handling various stressors.

4. Avoiding Health-Related Regrets

By choosing to focus on your health now, you can avoid future regrets associated with preventable health issues. Taking proactive steps to maintain your fitness helps ensure you won’t look back wishing you had taken better care of your body.

Make Choosing Hard Easier:

1. Identify Your Motivation

Start by understanding what drives you. Do you want to be more active with your kids? Do you aim to reduce stress or improve your mood? Identifying your personal reasons for prioritizing health can provide powerful motivation.

2. Set Realistic Goals

Set achievable, realistic goals that align with your current fitness level and lifestyle. Whether it’s walking 30 minutes a day, committing to attending 3 classes a week, or joining run club, having clear objectives helps you stay focused and motivated.

3. Create a Plan

Develop a plan that incorporates your fitness goals into your daily routine. Schedule workouts like appointments, prepare healthy meals in advance, and track your progress. A structured plan makes it easier to stay committed.

4. Seek Support and Accountability

Find support from your fellow members and the coaches at the gym. Having accountability within the community can make a significant difference in staying motivated and overcoming challenges.

Embracing the Journey

Choosing the hard of maintaining a healthy lifestyle is not just about enduring workouts and healthy eating; it’s about embracing a journey that leads to a more vibrant and fulfilling life. 

​Remember, the next time you’re faced with the decision to exercise or skip it, consider which hard you’re willing to choose. By consciously opting for the challenges of a healthy lifestyle, you’re not just enduring hardship; you’re actively shaping a healthier, happier future. Lean into the hard choices, your future will thank you!

​Discipline is said to be more important than motivation to achieve fitness success. There’s a lot of truth to that philosophy since you will not always feel motivated to make healthy choices. In those moments, it will be a disciplined mindset that keeps you going.  

Discipline Creates Success

Discipline can feel like a negative word. Remember when we were disciplined as kids? It felt horrible at the time. However, if done out of love, discipline can provide structure and a healthy lifestyle. Because I am a disciplined person, it has helped me become the fit and healthy woman I am today. The same can be true for you.

Discipline has made the ranks of being a positive part of success. As a result, discipline provides the drive to pursue fitness goals even on days when motivation is lacking. Without discipline, I think my life would be completely different. Without this structure, I wouldn’t have the discipline to exercise, eat healthily, or take care of myself overall. 

Fitness Discipline

Discipline includes keeping workout appointments without excuses. Preparing meals ahead of time to stay accountable to healthy eating also takes discipline. Remaining true to fitness philosophies takes a disciplined attitude. It could be easy to get off track, but a disciplined mind provides the strength to stay the course. 

Discipline takes on a whole new meaning and can be defined as a good thing for you and me. Maintaining fitness is an individual responsibility and daily choices determine how that turns out. This means having the discipline to do what needs to be done to become successful with fitness and in life.  

Discipline Keeps You Going

Sometimes there are bumps in the road, but they shouldn’t sabotage your goals. It takes discipline to shake it off and get back on track. For example, if you happen to skip your morning workout, just push it to the afternoon or evening.  Never throw in the towel and forget it.

Being disciplined is what will help you be successful and achieve your fitness goals.

​The Great Diet Vs. Lifestyle Debate

With the new year comes a new opportunity to make changes in your day-to-day habits. Typical goals or ambitions include losing weight, eating better or increasing physical activity. However, most people find themselves falling into the “instant gratification” rut, which can lead to unhealthy “fad” diets. Another common misstep is starting a vigorous exercise routine, which can be too much for a person and provides little chance to follow through and succeed.

These health and wellness errors can easily derail you and get you so off track that your “new year, new you” doesn’t happen. The key to achieving and maintaining a healthy lifestyle isn’t about short-term changes. It’s about a lifestyle that includes healthy eating, regular physical activity and balancing the number of calories you consume with the number of calories your body uses.

What Do We Mean by Diet vs. Lifestyle?

In other words, a diet is a short-term adjustment, while a lifestyle change is a lasting modification in how you approach your health and wellness.

Key characteristics when people think of a diet include the following.

• Weight can be lost quickly and in a short period of time
• Foods are either “good” or “bad”
• Copy diets that you see working for other people (ex: The Ketogenic Diet [Keto] is popular right now, so everyone assumes this will work for them)
• Restrict calorie consumption because you assume less calories mean less weight
• Use the scale to check your progress and don’t factor in other areas of improvement
• Stick to low fat or low-calorie foods with artificial sweeteners because they have less calories

Key characteristics when looking to make a lifestyle change include the following.

• Nourish your body by eating more nutritious whole foods, keeping you satisfied longer
• Stop restricting foods and focus on simple moderation
• Exercise on a more regular basis, even if you only have fifteen or twenty minutes
• Listen to your body to find out what it needs
• Keep weight loss to ½ lb. to 2 lbs. a week
• Use more than just the scale to track progress (use body measurements like body fat testing or simply checking to see if your clothes fit better)

What is the Difference Between a Diet and a Lifestyle?

When you change your focus to more of a long-term lifestyle mindset, you tend to be kinder to your body. You will most likely experience less hunger, exhaustion, mental stress and food deprivation. Additionally, when you make lifestyle changes with a focus on weight loss, it may take longer to see the weight come off. However, the weight is more likely to stay off because it’s not a sudden change for your body. There are numerous studies showing that individuals who diet typically regain most, if not all, of the weight they lost. Some can even see more weight come on after they stop their diet.

​Lifestyle changes can be discouraging because it takes longer to see results. However, the results achieved last, and you are more focused on your overall health and wellness rather than just weight. You will not regret the results you see from changing your lifestyle.

Strategy #1:

I aimed for “good enough” instead of “perfect”. I’ve seen it in so many people.
They want to follow the “perfect” diet.

So they adhere to strict meal plans (to the last measured teaspoon) Monday to Friday. And, the whole week, they worry incessantly about screwing things up.

By the weekend, though, the willpower gives out. They’re so sick of restrictive eating and can’t wait to eat food they actually enjoy. Bring on the weekend binge!
For most of them, there are only two options: perfect or crap.

​So the logic follows:

“It’s Saturday, I’m out to lunch with my family, and I can’t have my perfect pre-portioned kale salad like I usually do, so instead I’ll just overeat a giant bacon cheeseburger and a huge heap of fries.”

If you take “perfect” off the table, things change. You feel empowered because there are now other options. Instead of kale salad vs. five servings of fries, there’s:

“I’m actually in the mood for a salad with my burger because I had fries at that work lunch on Thursday.”

Therefore, my solution: Always aim for “good enough”.
Throughout the work week and the weekend, I started to consider my health and fitness goals, what I was in the mood for, what was available, etc. I came up with a definition of “good enough”, and aimed for that.

Remember: The decent method you follow is better than the “perfect” one you quit.

Strategy #2:

I let go of my food rules. If perfectionism is the Wicked Witch of overeating, then food rules are the flying monkeys.

Food rules tell you:

• what you can and can’t eat,
• when you can or can’t eat it,
• how you can or can’t eat it, and/or
• how much you can or can’t have.

Spreadsheet time!

These rules take up an awful lot of mental real estate. They also set you up for disinhibition… aka “the Screw It Effect”.

Here’s how the Screw It Effect works.

Let’s say your #1 food rule is Don’t Eat Carbs. No croutons on the salad; won’t touch a sandwich; no potatoes with your omelet. Thanks.

But this Friday night, you find yourself out with friends, and everyone’s having beer and pizza. You hold out for a bit. Finally, you give in and grab a slice.

That means screw it, you’ve “blown your diet”, so you might as well keep eating. Cue the binge and uncomfortable after effects.

Of course, if you have one food rule, you probably have several. That means there are lots of ways to “mess up” (and disinhibit). Maybe all night. Maybe all weekend.

Eating by the rules almost always leads to overeating crap, because once you deviate, there’s nothing left to guide you.

My solution: I ditched the rules and let hunger be my guide.

Non-dieters (or so-called “normal eaters”) eat when they’re physically hungry and stop when they’re physically full, no matter if it’s Wednesday or Saturday, morning or evening, work lunch or happy hour.

Start by paying attention to your own food rules and responses.

When, where, and how are you likely to say, “Screw it?” What might happen if you let go of that rule and really tuned in to your physical hunger and fullness cues instead?

Strategy #3:

I gave up on “Cheat Days”. Monday through Saturday is all about being faithful to your diet. But Sunday… That’s Cheat Day.

​Oh, Cheat Day. The happiest day of your week.

You wake up on Cheat Day morning like a kid at Christmas. Go hog wild all day long, eating all the stuff you didn’t permit yourself during the week.

As evening nears, you start to freak out. So you eat (and maybe drink) even more. Because tomorrow, it’s back to reality. Back to fidelity and compliance. And no fun.

Sure, some people find the idea of a weekly Cheat Day useful both mentally and physically. If this is you, and it works for you, then by all means continue.

But for most of the people I’ve coached, having one Cheat Day means the rest of the week is food purgatory.

My solution: I quit the Cheat Day routine, and gave myself permission to choose what I wanted all week long.

Like the Screw It Effect, Cheat Day depends on scarcity.

Scarcity makes us feel anxious, needy, and greedy. The counter to a scarcity mindset? Abundance.

For you and most people around you, food is abundant — not something to be hoarded or feared. (If that’s true in your life, be grateful. It’s a privilege.)

You don’t need to “cheat” because there’s nothing, and no one, to “cheat” on. Maybe you enjoy some dessert on a Tuesday night because you’re in the mood for it, or maybe you don’t because you’re satisfied from dinner.

What and when you eat is up to you — and your hunger and fullness cues. No matter what day of the week it is.

Strategy #4:

I owned my choices (Really. Owned them.)Do you ever barter with yourself? Make deals, trades or swaps related to food?

“Okay, self, I’ll turn down dessert today… but I’m gonna collect on the weekend and you better pony up the whole damn pie.”

In this mindset, one “good deed” gives you license to “sin” elsewhere. These trades rarely pay off — they usually just amount to a lot of mental gymnastics that help you avoid making tough decisions and help you justify overeating.

Look, we’re all adults here. Trading off “good” and “bad” is for little kids and convicts. There is no “good” and “bad”. There’s no prison warden holding the keys.
Mind games like this undermine your health goals — and your authority over your decisions.

My solution: I started owning my choices, and letting my adult values and deeper principles guide me when I sat down to eat.

I started making food decisions by acknowledging the outcome I would expect, based on my experience. For example:

“I’m choosing to eat this tub of ice cream on Saturday night. I’ll probably feel nauseated and anxious afterwards. In this instance, I’m fine with it.”

In the end, own your choices: Don’t moralize them. You’re free to eat and drink anything you want. You choose your behavior.

Just remember that different choices produce different outcomes.

It’s your call.

Strategy #5:

I stopped rationalizing. Weekends present all sorts of comfortable justifications for eating a bunch of non-nutritious foods.

It could be anything:

• You were busy. Or maybe you had nothing going on.
• You were traveling. Or maybe you were at home.
• You had to work. Or you had no work to do.
• You had family/social meals. Or maybe you ate alone.

Any excuse will do. Powerless victim of circumstance!

But busyness, boredom, travel, work, or family dinners don’t inherently cause overeating. People eat or drink too much in lots of different situations. Their explanation simply matches whatever happens to be going on at the time.

Rationalizations are a convenient script. They help us make sense of — and perpetuate — our overeating or other unhelpful behaviors.

My solution: I stopped rationalizing and asked myself why I was really overeating.

Sometimes, you’ll want to eat crap. And too much of it. That’s normal.

But instead of falling back on the tired victim-of-circumstance narrative, take the opportunity to ask yourself what’s really going on.

Are you bored? Stressed? Sad? Happy?

Do this over and over and over, and you’ll start to see some patterns. That’s your pot of gold. That’s your opportunity to change overeating behavior — and do something else to address those emotions instead of bingeing.

​What to do next:

There is no “perfect time” to eat better. Not tomorrow; not on Monday. Life is always a little nuts.

All we can do is our best with what we’ve got. Right here, right now.

Here’s where to start.

Ask yourself: How’s that weekend overeating working for you?If you’re loving your Cheat Day, Friday junk-food bonanzas, or gut-punching Sunday brunches, and you’re happy with the results, keep doing it.

But if you’re conflicted, it could be time to investigate further. Ask yourself: What does weekend overeating do for you? What is it a path to? What does it enable you to get or feel?

How does it solve a problem or have a purpose for you?

In my case, weekend overeating was self-medication for stress, stimulation and novelty, and a way to connect with other people.

To rearrange your mindset and break the cycle of weekend overeating, try:

• aiming for “good enough” instead of “perfect”,
• letting go of your food rules,
• giving up the Cheat Days,
• owning your choices, and/or
• quitting the rationalizations.