Reviewed by: Erica Grandjean, APD, BNutr&Diet
Over the last 10 years at 12WBT, we’ve seen a diverse range of members with very different goals – from ex-athletes to newbies, to busy mums and single dads.
All awesome, all committed to transforming their lives.
However, the ones who exceed their weight loss goals all have these traits in common:
1. They’re consistent
We can’t stress this enough – consistency is king! Dipping in and out of exercise, healthy eating and mindset lessons generally results in a muted outcome.
Even if you skip a day, make a promise to get back on track the next. And this doesn’t apply to rest days – these are non-negotiable, and essential!
2. They embrace and enjoy their food
The minute you start to label food as ‘good or ‘bad’, you’re adding an emotional guilt factor that’s hugely unhelpful, and more likely to lead to overeating.
“I love Indian curries and spaghetti bolognese. I found so many 12WBT recipes that I could eat, enjoy and not be eating excessive calories – with a sensible serve! Also, I love tiramisu, and I was so overjoyed to stumble across it in the recipe index in the final week,” says 12WBTer Andrew.
3. They harness the power of daily affirmations
Reciting positive affirmations are proven to build resilience and change your neural pathways. In other words, you can rewire your brain.
“I take a minute to check myself out in the mirror whilst in my underwear and tell myself that I look banging – and I can only be better!” says 12WBTer Hannah.
Member Karen adds: “I set daily reminders in my phone with mantras or sayings to motive me each day. One was before bed was ‘I will lose 30 kilos!’ The other was when I woke up, ‘Remember WHY you are doing this’ The last one is ‘I accept good graciously into my life. All of my needs are met abundantly for me now and always’.”
4. They plan their meals
Knowing exactly what you’ll eat, and pre-preparing healthy snacks, is crucial when you’re watching your calorie intake.
Sandy, who lost over 60kg on 12WBT, says: “I absolutely love to meal prep! I have big cook-ups and freeze a lot of meals in advance. So, even on tough days when it’s all too much, there are no excuses to not enjoy healthy, nutritious food.”
5. They get to know themselves – and their habits
“One thing that really helped me was to keep a record for two weeks, and write down what I felt when I ate. This has been a game changer for me. I now know the emotional reasons I eat. I now understand that when I am frustrated, I turn to food and then I get frustrated with how feel when I eat too much food. It was a cycle. This helped me link the emotion to the action of eating. This knowledge has given me power and choice,” says Vicki.
Understanding your own mind – and the thought patterns or emotional responses that no longer serve you – is an essential part of reaching your goals and setting up lifelong habits.
6. They eat breakfast!
Skipping breakfast is the worst thing you can do when you’re on a weight loss journey.
You’re more likely to snack on sugary, calorie-laden foods if you’re ravenously hungry come 11am, and it makes you much more tired when you’re doing regular exercise.
“I started eating a decent breakfast every day and have recognised the need to ensure it isn’t skipped,” says 12WBTer Jasmine.
Ready to start your own weight loss journey? We start our next Round soon! Click here to find out more.