March 20, 2019
Nutrition Education: BUILDING RESILIENCE FACT SHEET
Resilience helps you to manage stress, reduce the impact of negative emotions, and bounce back from difficult experiences. Since these are all factors that contribute to weight problems, building resilience is essential to overcoming obesity. Here’s how you can practice building this valuable skill.
⚓️Maintain perspective
If you fail or slip up, don’t treat it as a catastrophic event or use it as a reason to give up. It’s simply a small hurdle on the way to long-term health, and it’s not worth sacrificing all of your hard work for.
⚓️Practice relaxation
This is an essential stress management tool, and you can do it via meditation, breathing exercises, or simply taking a walk when you feel like a situation is becoming too stressful.
⚓️Look after yourself????
Tiredness makes you less able to cope with challenges and more vulnerable to stress, so make sure you’re getting enough sleep. Try to eat a healthy diet and get some exercise, too - you’re worth it, and your body and mind will thank you for it.
⚓️Find balance ☯️
It’s easy to find your schedule dominated by work, kids, friends, and family. However, if you’re not taking enough time for yourself, your emotional well-being will suffer. Make a conscious effort to set aside time to do something you enjoy, whether it’s painting, taking a long bath, or simply doing the grocery shopping alone!
⚓️Be assertive????
It’s hard to be resilient if you’re overwhelmed by the demands of others. By learning to be assertive, you’re reducing your stress load and sending a message to yourself and others that your needs matter too.
⚓️Address conflicts head-on
This can be difficult, but conflicts left to simmer can often turn into much bigger problems later on. Avoid stress later by approaching the conflict in a calm and constructive manner, and gradually it will become easier.
⚓️Live and learn
Habitually beating yourself up is a sure-fire way to drive your resilience into the ground. Stop! Be kind to yourself, even if you mess up. What’s done is done, so simply forgive yourself and vow to learn from your mistakes.
⚓️Ask for help
If you’re struggling, whether it’s at work, home, or school, don’t try to power through it alone. Speak to bosses, teachers, partners, friends, or loved ones about ways to make your life more manageable. Remember, asking for help is not a weakness, and people want to help.
⚓️Keep a sense of humor????
Being able to joke about the tough stuff can help you to become a more resilient person. Remind yourself not to take everything too seriously, and try to look for the humor in situations if you can.
⚓️Look for the positive ☺
It’s easy to get weighed down by negativity, but you can counteract this by actively looking for the positive in life.
Practice gratitude every day, and write a list of things that went right, rather than thinking about what went wrong.
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Within 6 consistent months at IPT’s Semi Private Program, Diana is down 17.9 lbs and 8.8% body fat! The greatest thing about Diana is she always steps up to the challenge in front of her. From the beginning, she set a big goal and didn’t let anything hold her back from getting there. She quickly implements feedback to progress forward. Her consistency in and outside the gym has been incredible
Within 5 consecutive months in IPT’s 1:1 Program, Simon has lost 23.3 lbs of BFM, 29.9 lbs of total weight! Simon always comes in with high energy and a positive attitude. He made big progress in dropping body fat and getting stronger!
Within 4 consistent months at IPT’s Semi Private Program, Ryne has lost 20.2 lbs of body fat, and dropped his body fat percentage by 7%! Ryne is super consistent, is always pushing himself in the gym and does the work to get the results he strives for. He also shows up consistently with a positive attitude. Every 5:15 am class he is welcoming everyone in, talking to the new clients and hyping up those around him.