Why you need to make adjustments

written by Philip Stefanov  |  NOVEMBER 1, 2022

Many people fall for the misguided idea of finding the perfect answer to their questions. In fitness, that could refer to:

  • Finding the perfect training program
  • Learning what combination of foods is ideal
  • Knowing exactly how many calories to eat

The problem is obvious, but not everyone sees it:

Having a good starting point is beneficial, but it doesn’t mean you’re set for life. For example, the ‘perfect’ training program might bring results for a month or two, but that won’t be the case forever. Similarly, the calories you need to eat will change as you progress, so there is no point in obsessing.

So What Can We Do About It?

Life is about learning, growing, and doing slightly better every day. It’s rare to stumble upon the perfect way to do anything, and even if you do, it still takes time, effort, and attention to detail to get the most out of a situation or piece of knowledge.

The only true way to navigate life and be successful in anything is to make the necessary adjustments along the way. Consider weight loss for a moment:

Your starting weight loss calories might be 2,500. At that intake, you might be able to lose the recommended 0.5 to 1 percent of your body weight each week. But, as you diet for a few weeks, you will experience the completely normal metabolic adaptation that results from various things:

  • Reduced physical activity
  • Hormonal changes
  • Weighing less
  • Etc.

As a result, the initial intake of 2,500 calories won’t result in the same weight loss as it did initially. To overcome the roadblock, you will have to make an adjustment:

  • Move more to burn extra calories
  • Eat less to reduce your calorie intake
  • Use a combination of the two

Doing so would kickstart the process, allowing you to lose weight for a few extra weeks before the next plateau.

Of course, this simple but fundamental rule begs another question: “How would I know when I need to make adjustments?” 

Track Your Progress

“You can’t improve what you don’t measure.”

If adjustments are necessary for ongoing improvements, tracking your progress makes the process possible.

For example, how would you know that your weight loss plan works if you don’t track your calories, body weight, circumference measures, and overall visual appearance? Similarly, how would you know if your training plan works if you don’t keep track of your gym performance?

Regardless of what goal you want to achieve, never forget two things:

  1. You will have to pivot at some point. Possibly multiple times.
  2. The only way to know when to pivot is to track objective measures.

Many people start new behaviors but give up because they don’t keep themselves accountable. For example, one person might decide to start running. So, they put on their shoes and head out the door day after day.

Unfortunately, after a while, they start asking themselves questions like, “Am I getting better?” and “What harm would it do if I skip today’s run?”

By tracking your progress, you know if you’re moving in the right direction, and you begin to understand the consequences of not being consistent. More importantly, you can see when it’s time to make changes.

Thank you for taking the time. Until next week,


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