Editor’s note: Certified Holistic Health Coach Holly Bertone, who practices in Chambersburg, is offering readers a new installment in her series today based on Stephen Covey’s “The 7 Habits of Highly Effective People.”
Losing weight and improving health is often seen as something that happens to people only when they find the right diet, the right workout or the right time. But real, lasting change comes when you take control of your choices and actions, rather than waiting for circumstances to improve.
Stephen Covey’s “The 7 Habits of Highly Effective People” begins with the principle of Being Proactive, meaning individuals take responsibility for their own lives instead of reacting to outside forces. This mindset is critical for weight loss. Instead of blaming genetics, a slow metabolism, or a busy schedule, proactive people focus on what they can control.
From reactive to proactive: Owning the process
Most people approach weight loss reactively. They start a diet only after seeing an unflattering photo or receiving a health scare. They exercise only when they feel guilty about overeating. They rely on motivation instead of discipline. This cycle is common, and it leads to frustration and inconsistency.
Proactive people, however, take ownership of and responsibility for their health. They don’t wait for motivation to strike, they create routines and habits that lead to results. They recognize that every choice they make throughout the day, contributes to their overall well-being.
Taking charge of food choices
One of the biggest challenges in weight loss is food. Reactive eaters let circumstances dictate their meals. They grab fast food because they’re too tired to cook or dive into a box of cookies when they’re stressed. Proactive eaters, on the other hand, plan ahead.
Three easy ways to take control include:
- Grocery planning: Keeping healthy foods at home makes it easier to eat more nourishing foods.
- Meal prepping: Preparing meals in advance makes it easier to rely on healthier options. Pro tip – this includes breakfast!
- Mindful placement: Place healthy snacks on the counter and at eye level in the pantry and refrigerator, so they are front of mind and easy to grab.
Managing exercise with a proactive mindset
Many people struggle with consistency in exercise. A reactive approach means skipping workouts when life gets busy or when the weather is bad. Proactive individuals make exercise a part of their daily routine, no matter the circumstances.
Three basic strategies to stay on track include:
- Scheduling workouts: Treating exercise like an appointment makes it a priority.
- Finding enjoyable activities: When workouts are enjoyable, they’re easier to maintain.
- Having a backup plan: Plan for short workouts at home when you can’t make it to the gym.
According to the CDC, adults should get at least 150 minutes of moderate exercise per week for optimal health (source). Those who plan their activity in advance are more likely to meet this goal.
Emotional eating: A proactive approach
Food is often used as a coping mechanism for stress, boredom or sadness. Reactive eaters turn to comfort foods without thinking, only to regret it later. A proactive approach involves recognizing triggers and finding healthier ways to manage emotions.
Some proactive strategies include:
- Journaling: Writing down thoughts can provide clarity and reduce stress.
- Engaging in physical activity: Walking, stretching or deep breathing can help manage emotions.
- Reaching out for support: Talking to a friend or family member can provide encouragement.
Building a long-term mindset
Proactive weight loss isn’t about quick fixes or extreme diets. It’s about small, consistent daily habits that lead to lasting change. Instead of waiting for the “perfect” time to start, successful people take action now.
By planning meals, prioritizing movement and managing emotions, anyone can take control of their health. Weight loss isn’t something that just happens, it’s something that’s created through intentional effort every single day.
