How to Use Values to Manage Your Body Composition

 

In previous blog posts, I’ve used the phrase weight loss or lose weight. For many years, I didn’t feel comfortable, and therefore added a disclaimer. I’m no longer happy doing it. It’s a phrase that most people use to mean “change my body shape” or “reduce my fat” or even “make me feel more comfortable with my body image”.

 

With the introduction of enhanced technology, many of us can use body composition scales to understand how much of our body is fat, muscle, bone and water. This makes it easier to have a specific goal, for example strengthening muscle, which will (often) also reduce fat. Many people find their body composition once measured is ideal. In this instance, the work needs to focus on improving your acceptance of yourself.

 

Beyond the focus on numbers, there’s an important aspect to consider for any change in your life. Your values. Your values are the principles that guide your decisions and behaviours. Values are powerful tools in achieving and maintaining a body composition you feel happy with. In this post, we’ll explore how to align your values with your health and fitness goals, making the journey meaningful and sustainable.

 

Understanding Values and Body Composition

 

Values are deeply held beliefs that influence your decisions and actions. They can range from valuing personal growth and self-respect to commitment to family and community. To make a health goal work, you need to value something that guides your behaviour towards this. Values give you a powerful motivation system, providing a sense of purpose. Making it easier to stick to healthy habits and make choices that support your well-being. However, if you do not have a related value, it’s unlikely you’ll reach your goal, and you may need to question what makes your life valuable.

 

 

Identifying Your Core Values

 

The first step in using values to manage body composition is to identify your core values. Ask yourself what matters most to you. Is it health, family, personal growth, or something else?

 

Begin with just one value, this allows you to get specific.

 

Many people initially say they value success. It’s important in this moment to question what they want success in. Once you have that nailed down, you can explore how you define success. If you chose success in your marriage, you might define success as being married until the day you die. It’s always important to question yourself. For example, does this value come above your own self-respect and inner peace? If your spouse started mistreating you, would you remain committed to the rigidity of remaining married until the day you die? If the answer is no, you can reword the value to “I value my marriage”. By aligning your behaviours with this value, you remain committed to the marriage, behaving in a way that is important to you. However, if your spouse chooses differently and acts in a way that is detrimental and dangerous, it removes the inflexibility of the original value.

 

Rather than what you feel like you should choose, your values must matter to you. Values work best if the focus is on working towards something, rather than away from pain. Instead of avoiding discomfort, focus on pursuing what is important to you. When your daily behaviours and choices align with your values, you hit the sack feeling like you’ve had a meaningful day. This doesn’t mean easy or even fun. People who exercise outside in the cold and wet don’t always feel happy in the moment. However, when they are home, warm and dry, they get the sense of satisfaction that comes with behaving in accordance with their values.  

 

Values are different to goals. A value is always there, but never recognised. It is not something you work towards, but rather something you use as a guide to direct you when making your choices each day. Short term goals are the marker points on the forever road that is the value.

 

Creating Goals that Link to Your Values

 

Once you’ve identified your core values, the next step is to give yourself some goals. Here’s how you can do it:

 

1. Health as a Value: If you value your health, focus on balanced nutrition, regular exercise, and mental well-being. This might mean choosing whole foods over processed ones, engaging in physical activities you enjoy, and practising mindfulness or meditation.
2. Personal Growth: If you value personal growth, challenge yourself with new fitness goals. This could involve trying a new sport, setting a personal best in a lift, or learning about nutrition and exercise science. Many people find the journey of self-improvement incredibly motivating.
3. Family: For those who value family, consider how your health decisions impact your loved ones. You might involve them in your fitness activities, such as cooking healthy meals together or going for family hikes. Being a role model for your children can be a strong motivator.
4. Community: If community engagement is important to you, think about how your health journey can inspire others. Join local fitness groups, participate in charity runs, or share your experiences on social media to motivate others.

 

 

Overcoming Challenges

 

Managing body composition is a journey filled with ups and downs. It’s essential to anticipate and overcome challenges in a way that aligns with your values. Here are a few strategies:

 

1. Resilience: If you encounter setbacks, such as an injury or a plateau in progress, view them as opportunities for growth. Reflect on what you can learn from these experiences, and how they align with your value of personal growth. There are different ways to live in alignment with your values
2. Balance: Strive for a balanced approach that considers both physical and mental well-being. If you value “balance,” avoid extreme diets or exercise regimens that can lead to burnout. Instead, focus on sustainable practices that you can maintain long-term.
3. Support: Surround yourself with a supportive network that shares your values. This could be a workout buddy, a nutritionist, or an online community. Having a support system can help you stay accountable and motivated.

 

Reflecting on Progress

 

Periodically reflect on your progress and reassess your goals. Are they still aligned with your values? Have your values shifted over time? Reflection can help you stay connected to your core beliefs and adjust your approach as needed.

 

Many people write their values and notice that the problem they thought they had does not feature in their values. For example, the person who seeks support to “lose weight” reads a list of values that don’t have any connection to body composition. At this point, you must consider whether you have the problem, because you don’t value it, and therefore don’t have the motivation to behave in the necessary ways. Or it’s not really a problem to you at all. A therapist will help you unpick your values, so you have a clear path to walk down.