109 Why Your Weight Loss Resolution Will Likely Fail And What To Try Instead with Guest Tanya Dalton

The Case:  Sarah is struggling to lose weight and has been for years Every year she makes resolutions and goals but she never sticks to them She wonders if she hasn’t found the right diet protocol or supplement As the new year dawns, many people will be like Sarah - vowing that this is the year they eat better, get fit, commit to self-care… but then the new year's resolve dissolves before the end of January.    The Investigation To better understand why our goals and resolutions fail, I invited Tanya Dalton on the show. Tanya is a best-selling author, speaker, and productivity expert. She’s the CEO of inkWELL Press Productivity Co. They provide tools that work as a catalyst in helping people do less while achieving more.  She shared that about 81% of people don't follow through on their New Year's resolutions and 23% drop off in the first week alone.    Why Do New Year’s Resolutions Fail? Tanya says that one of the main reasons New Year’s resolutions fail is because we do them in a hurry to meet the deadline of the changing calendar and we don’t spend enough time making sure these goals are aligned with what we want, what we desire in our lives; aligned with your big, bright, beautiful future.  Instead, these goals are a knee-jerk reaction to the time of the year and can often be influenced by what other people are suggesting or doing.  Additionally, we focus on the numbers instead of what those numbers will lead to. For example, with Sarah, she was focusing on the number on her scale instead of focusing on what a healthy lifestyle will afford her in the future. The numbers on the scale this week start to mean a lot less (and create less stress) when you focus on the long term vision of years and decades to come.    Words Matter: Use Empowered Language All too often when someone is trying to create a new habit, they think of the negative impact of that change. And, their language follows suit. This can contribute to the failure.  For example, dieters might focus on all the food they can’t eat instead of the good food they can eat. Or, they might say, “I can’t eat that” which makes them feel deprived, restricted, and like they have no choice. They no longer own their decision. If they say “I don’t eat that” instead, it empowers them and keeps things positive. Tanya says that our success rate more than doubles when we make this kind of adjustment to our language.    Set Goals with IMPACT You’ve likely heard of SMART goals. Tanya uses the acronym IMPACT to create powerful goals. Inspirational Measurable Purpose-driven Adaptable Challenging Timed   Inspirational Write goals in the positive (as mentioned above). Be sure to ‘order up’ the results you want to get as your goal. When you really start identifying with what it is you want, it builds endorphins which serve to motivate you. And, the positivity you put out, comes back to you.    Measurable Even though Tanya suggests not focusing on the numbers day to day, you do want your goals to be measurable. You can pick whatever measurement you want. It could be something like eating healthy three days out of the week. Or, exercising twice a week. But ,Tanya encourages you to give yourself some grace. Create measurements that allow for an average. This might mean that if you have a goal of drinking 2 liters of water 4 out of seven days of the week. One week you might do it 3 days and the next week it might be 5. Instead of seeing this as having failed one week, see it as being on track for the month, on average. Having measurable goals in this way creates a pattern for yourself and generates a feeling of success.  If you’re going to measure your goals, Tanya suggests using a habit tracker app so you can see your progress.    Purpose-Driven This goes hand in hand with what Tanya shared earlier about aligning your goals to your big, bright, beautiful future. We want our goals to be bigger than just what we're doing here today. For example, if your goal is weight loss. You will measure it with pounds but if it’s purpose driven, you focus more on the new habits that set you up for the future you envisioned.  (By the way, if you’re struggling to figure out your purpose, or envisioning your big, bright, beautiful future, have a listen to this episode where Tanya shares her tips on how to tap into this).   Adaptable & Challenging Tanya likes to talk about these two things together because as we build new habits, we will face challenges. And these challenges require us to adapt. This removes the black and white nature of goals where you’ve either succeeded or failed. When your goals are challenging but with the room for adaptation, you set yourself up for success because you have the flexibility.  Another way to make your goals adaptable but also challenging is to use the MTO methods of setting goals. MTO stands for Minimum, Target, Outrageous. So, when you create your goals, you set the minimum you will accept in executing the goal. And, you also set the target - this...