Partnering with Mieke Kosters, we'll guide you this month toward your fitness goals. Focus not just on healthier eating, but on transforming behaviors and building sustainable habits.
Runners brave wind and rain? Once I thought they were crazy.
Yesterday, I ran along the dike near my home despite the lousy weather. As I pushed through the wind, I thought, "This is going to be a great day." It felt invigorating. I wondered: How did I become someone who runs regularly, even when I don't feel like it?
In the past, bad weather, rain, kids at home, or a busy schedule kept me on the couch. I disliked exercising in the cold (or heat, or gyms). I viewed persistent runners as obsessive. "What's the appeal?" I'd say. I preferred hot chocolate and cookies over workouts. Sure, it was cozy, but not fulfilling. A nagging voice urged me to eat less and move more for weight loss, but I ignored it repeatedly, struggling with motivation.
Why do I stick with it now?
What changed? How can I ditch the licorice and head out for a run? I don't always crave it, and temptations persist. The difference? For 13 years, I've mastered self-motivation. Here are my top three tips:
1. Make yourself a priority
It starts with prioritizing your weight, eating habits, health, and fitness. Years ago, I committed to getting slimmer—and I still aim to age healthily, stay energetic, athletic, and feel confident in a size 38. Controlling my habits gives me life control. No more brain excuses like, "It's not that important; train tomorrow—who cares about a few kilos?"
2. Set strict rules (no exceptions)
Fixed rules drive slim behaviors. I schedule workouts on specific days and times—no negotiations. Haggling leads to skipping, making restarts harder. Experience taught me this, so now it's non-negotiable.
My diet rules have evolved. During weight loss, I tracked everything at max 1300 kcal. Now:
• No sweet breakfasts
• Healthy afternoon snack only
• One or two chocolates or licorice in the evening
• Weekend chips or extras
• Wine or snacks at parties
• No cake (unless it's a 10/10 like Holtkamp or tompouce)
• Exceptions only for 8s, 9s, or 10s—otherwise, not worth the calories
3. Seize the 'moment of truth'
The game-changer: Decisions to eat or exercise boil down to seconds daily. Recognize these pivotal moments.
At lunch, your indulgent side says, "Another cracker? It's tasty." Your slim side counters, "Really?" Hesitate, and excuses win: "Just one; compensate later; enjoy life." Opportunity lost.
Choose the harder path now for long-term wins.
The sensible choice feels unappealing short-term. It's tough but doable. Fat-you prioritizes ease; override it.
STOP—claim your power
Spot the moment, shout "STOP!" internally. Decide your future weight and habits right then.
Visualize a pink elephant
Disrupt autopilot: Picture a pink elephant or your quirky symbol. It interrupts excuses.
Act small immediately
Move: Shut the fridge, stash licorice, change into workout gear. Tiny steps build momentum—no overthinking.
It gets easier
Repetition rewires you. Choosing health feels rewarding soon after. That pride sustains weight loss permanently.
AND ACTION!
Mieke
Read previous blogs:
Mieke Kosters founded Skinnyminds, pioneering permanent weight loss through behavior change, not diets.
Ready for a slim mindset? Download the free checklist here.
