Your Fitness, Your Rules: Navigating Weight Loss in a One-Size-Fits-All World.

"The unexamined life is not worth living." - Socrates.

Whether you're trying to lose weight, get fit, or become the healthiest version of yourself, fitness "experts" are everywhere, and they're more than happy to tell you what to do.

Want to get in shape? Do this, don't do that. 

Want to lose weight? Eat this, don't eat that. 

Want to have a better mindset? Think this, don't think that. 

Sure, some of this information can be useful, but the amount of it out there can be overwhelming, confusing, and sometimes downright demotivating. 

And the worst part? As we spend precious energy filtering information, we devote less energy to listening to the person who knows us best: ourselves. 

It's Information Overload Out There

People love to be told what to do. It just makes things so much easier to follow.

If you want to cut out meat, learn about becoming a vegetarian or a vegan.

If you want to keep eating meat but lose weight, try Paleo, Atkins, or Keto.

What about an entire system? How about Jenny Craig or Weight Watchers?

I could go on, but you get the idea. With so many options available, we now have more information than ever to get into the best shape of our lives. Yet, many find themselves further from their goals, increasingly frustrated, and giving up on themselves more often than not.

So, the question needs to be asked, "If these one-size-fits-all solutions don't work, why are there so many of them in the first place?"

It's an important question, as these solutions are more prevalent now than ever. While they all have their appeal, there are two main reasons for their widespread popularity: 

Reason #1: They give quick results…for some people.

These "diets" have worked to a certain extent. They all aim to help people lose weight by consuming less energy than they burn. If you follow the diet, you'll lose weight. Bada bing, bada boom. 

Not only that, but the goal for the vast majority of people on these diets is to lose weight as quickly as possible.

The quick-fix solution is enticing, and it always has been. You see it everywhere: three-day juice cleanses, four-week abs, three-month transformations. Throughout history, there have been some crazy diets that people blindly follow; look up the "tapeworm diet." Yes, it's what you think it is.

If it kind of works, it spreads like wildfire.

Let's talk about the Beverly Hills Diet, for example... This was a diet back in the 80s that promised to give "rapid weight loss." For the first ten days, all you could eat was fruit. That's it; eat fruit, and you'll cleanse the body. So people started doing it, and guess what? They lost weight!

All these fruit fanatics then told their friends how amazing they felt, how good they looked, and how easy it had been. Then it got on the news, and thousands jumped on board. Before you knew it, all these people ate oranges and pineapples for lunch and were blown away by this genius diet. 

These diets catch on, and people blindly follow. There are people out there who hate fruit and eat only fruit! However, it worked for my neighbor and may also work for me. 

This initial success story is part of the appeal - the quick, visible results are enticing.

However, it's just as crucial to recognize the eventual downfalls of these diets. Understanding this helps us delve into the second primary reason for their existence:

Reason #2: They stop working.

It makes sense. If there were one "Diet to Rule them All," everyone would do it. Unfortunately, this isn't Middle Earth, and Sauron can't translate his ring-making abilities into an effective fat-loss solution.  

It's a never-ending cycle. People jump on the bandwagon and give the diet all the credit when it initially works.

Then, the diet stops working (because it's unsustainable to eat nothing but fruit for the rest of your life), and instead of blaming the diet, they blame themselves! Then they feel terrible, put the weight back on, and look for the next solution. 

Breaking the Cycle: Adding the Missing Step

So, how do we fix this endless cycle of diet insanity? Let's analyze what these diets all have in common. In reality, there are only two steps to them:

Step 1: Read the plan.

Step 2: Take Action.

This sounds like a great plan. When cooking, you read the recipe, follow the instructions, toss it in the oven, and 30-40 minutes later, it's time to eat. 

Sorry, it doesn't work like that regarding weight loss. Believe it or not, we're all more complex than putting together a delicious chicken pot pie for Sunday dinner. 

There's a missing piece of the pie (pun intended), and for the most part, fitness gurus (not all, but a TON) don't want you to know what that piece is. And without further ado, here it is: 

Step 1: Read the plan.

Step 2: Reflect.

Step 3: Take action.

Yup, that's the missing piece right there. It's reflection. These solutions are designed to take all the guesswork out and rely entirely on the authority figure providing it. The less you reflect, the more likely you will jump on board with their program. 

Don't get me wrong. I don't think most gurus are trying to hide anything from you; they're all competing in a cluttered market, so claiming they have all the answers compared to others is an effective (and necessary) strategy. 

It's an essential part of the dieting equation, as it can shift your perspective when trying to find what works for you. 

Turning Reflection into Action

At this point, you're probably saying, "Alright, I get it; I need to reflect, real helpful. What exactly does that look like?"

Well, I'm glad you asked! 

First, taking an active rather than a passive role is critical.

"I like the way the diet is laid out, and the guy who wrote it seems like he knows what he is talking about, so I'll just do what he says!" is a more passive approach. You're handing over all the power and decision-making to someone who knows nothing about you.

"How can I incorporate this into my life?" is a more active approach. It's taking the knowledge you can acquire from the diet and applying it to you specifically. 

This does take some time, as there are many factors, and everyone is different and unique. To help, here are five factors to consider when evaluating a diet or fitness program. 

1. Personal Goals:

• Ask yourself, "Is this aligned with my health and fitness goals?"
• You may want to consider other options when a program promises rapid results, such as "30-day transformations," but your goal is long-term, sustainable health.

2. Past Experiences:

• Ask yourself, "What have I learned from my previous attempts at dieting or fitness routines, and how do I apply that learning to my current decision?"
• If rigid diets have been a problem for you and the plan includes strict meal plans, you may find that an alternative that offers more flexibility is more beneficial.

3. Enjoyment:

• Ask yourself, "Will this plan include activities and foods I enjoy, and will I be able to stick with it?"
• It might not be a good fit if it includes activities you dislike or eliminates foods you enjoy.

4. Lifestyle Compatibility:

• Ask yourself, "How well does this plan fit into my daily life, considering my schedule, responsibilities, and current habits?"
• Looking for an alternative plan may be best if it demands more time than you can realistically commit due to work or family obligations.

5. Sustainability:

• Ask yourself, "Can I follow this plan long-term, and does it promote a sustainable approach to health and fitness?"
• A more balanced and realistic approach would likely serve you better if the approach feels too extreme or unsustainable.

These steps can address your specific needs while picking and choosing what best applies to you. Learning from "experts" can be extremely helpful, and I advise you to consider advice from different sources. Doing so allows you to develop your unique viewpoint, tailored specifically for you. 

Your Fitness, Your Rules 

When you start developing your viewpoint, something very cool happens. You begin to think more deeply. You'll start to think about what you like, what you don't like, and how it applies to you. Naturally, this will boost your confidence as you develop your own opinion on the matter. 

You'll appreciate the complexities of health and fitness and take more ownership of the process.

If you're following someone else's game plan, it's theirs. If you're following your own, it's yours. 

Socrates famously stated, 'The unexamined life is not worth living.' This holds in fitness as much as in life. It's crucial to honestly assess your strengths, weaknesses, motivations, and external factors. This introspection is challenging, but it's essential for meaningful progress.

Taking Ownership

The fact that these diets don't work isn't even the worst part. The worst part is that people blame themselves when they don't work. 

How could they not? As we've established, the people these diets work for speak so loudly and proudly; when it turns for the worst, it's crickets. Since you are only exposed to the diet's success, it's easy to internalize that you're the problem. 

Think about it this way: how can you be the problem if it's not even your plan in the first place?

You're not. Not even close.

With that said, embracing your role in your health journey is crucial. It might be daunting to sit with your thoughts and reflect on who you are and what you really need. Following a plan made by someone else can seem like a safe choice because if it doesn't work, it's not on you. 

Ultimately, listening to your body, understanding your unique needs, and making choices based on your goals are the keys to real progress. The journey to health isn't about rigidly following someone else's blueprint. It's about creating a path that works for you, blending ideas from various sources, and developing your own methods. 

Yes, taking full responsibility means owning up to it if things don't work out. But this also empowers you to adjust, learn, and grow. In the end, you are your best health advocate. Your health journey is yours to shape, and every step, even the missteps, is a part of your learning process.

My Challenge to You

Each week, I will give you a personal challenge related to my writing to apply to your life. 

In this week's challenge, I'd like you to reflect on a time in your life when you trusted an authority figure and let them take the wheel when, in fact, you would have benefited more from trusting yourself instead.

Any aspect of your life can apply to this, whether it is fitness-related or not. It could be making a career move based on someone else's opinion, judging someone you don't know based on rumors, investing in hot stock, or making any other decision without considering it carefully.

When reflecting, here are some questions you can ask yourself 

• "Is this decision in line with my core values and beliefs, or did an authority figure's perspective influence it?"
• "What was my initial instinct about the decision? Did I overlook my gut feeling in favor of the advice?"
• "Was this decision positive or negative for me? Do I have any regrets, or am I satisfied with the outcome?"
• "As a result of my experience, what important lessons did I learn, and how have they influenced how I make decisions since then?"
• In future decisions, how can I balance external advice with my intuition?

Key Takeaways

• Prioritize introspection and personal reflection to tailor a sustainable fitness strategy.
• Recognize the temporary nature of quick-fix diets and the importance of a long-term view.
• Reflect on personal goals, past experiences, and lifestyle to customize your fitness plan.
• Gain empowerment by actively shaping a fitness routine that resonates with your preferences.
• Embrace continuous self-reflection to adapt and evolve your approach for lasting health success.

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