How a reframe can help you reach your wellness goals

It’s been four months now since you started giving this exercise thing a go. You’ve been working out consistently ever since. You can feel yourself getting stronger and the workouts feeling easier. But every time you look at the scale, it refuses to budge.

Increasingly, you feel frustrated and discouraged, or worse still, consider giving up entirely. Exercise is supposed to make you lose weight, right?

If this scenario feels familiar, you are not alone. Weight loss is a common reason for starting an exercise program, but many people feel like failures after struggling to lose weight with exercise alone. It turns out that exercising for the wrong reasons can sabotage your weight loss efforts and harm your chances of sticking to your routine.

Exercise and weight loss: it’s complicated

Exercise more = lose weight

Unfortunately, the relationship between exercise and weight loss is not as simple as that. Physical activity is only one factor from a long list that affects weight gain and loss. A good rule of thumb is that exercise is responsible for 20% of your weight loss or gain, while the other 80% is controlled by factors like:

• Diet

• Age

• Sex

• Genetics

• Medical conditions

• Some medications

• Substances like alcohol and tobacco

• Sleep quality

• Daily non-exercise activity

• Mental health

Because of the many interrelated factors that affect weight, some studies have found that exercise can have a minimal or even negative impact on weight loss in some people. Remember that some forms of exercise can cause weight gain by way of muscle growth that may outweigh any fat loss. This form of weight gain is highly desirable and beneficial for health. Focussing on the number on the scale might leave you disappointed, even though your body composition is improving. 

There must be a better way.

Weight loss can wait

Imagine if you could exercise without obsessing over calories, scales, or measurements. If you could focus on how good it makes you feel, rather than how much weight it helps you lose. If you could find a type of exercise that suits your personality, preferences, and goals.

Well, you can. And you should.

Research shows that being motivated by body-shape may backfire for maintaining an exercise habit. Beware of picture-perfect Instagram models too - "fitspiration" may increase body dissatisfaction, physical appearance comparisons, and negative mood, especially in younger populations.

The conclusion is that we’re more likely to enjoy exercise and actually do it when we focus on our wellbeing rather than our weight. For some, the incentive may be improved mood, stress relief, or social interaction. Others enjoy that exercise makes them feel physically and mentally stronger or more in control of their lives. 

Reframe and don’t worry about your frame

You don’t have to exercise to lose weight, but you absolutely must exercise to improve your health and wellbeing. 

It’s time to reframe your reasons for exercising from weight loss to wellness. To shift from a quantitative mindset to a qualitative one and to choose a type of exercise that aligns with your values, interests, and strengths. This simple mental shift can help you enjoy the many benefits of physical activity without feeling pressured, stressed, or guilty. 

Exercise is not a punishment to endure, but a gift to your mind, body, and soul.