How I Don’t Make Weight Loss Harder Than It Already Is
I am not saying that losing weight and keeping it off is easy- but it is possible! Besides myself there are many others that have been successful. My job as a Health Coach, Nutritionist and Personal Trainer is to decipher why some clients have had long term success vs. those that have lost weight then reverted back to old habits and gained weight back. *Over 90% of people or “dieters” have regained their weight back within 3 years~90%!! With many years of research, and working with all different types of individuals I have a better understanding of what is needed to have sustained weight loss. I know how I have adapted my lifestyle to keep the weight off for over 20 years.
Most diet plans don’t advertise how their clients have had long term success, they try to get people to join by telling them they can lose weight quickly, or get a jumpstart. Unfortunately that’s what most want, a quick fix- until it becomes too difficult to stick with it. Those clients that I have worked with that have stuck with their plan, with modifications are most successful! If you are always looking for the next new trend you will most likely not be able to sustain it and end up back at square one- and regaining the weight.
It’s hard work, you must put effort into weight loss just as you put effort into your job, raising your kids, or taking care of your house. If you neglected taking care of any of the above there would be unwanted consequences. Your body and health are no different.
How I can maintain without the struggle:
- I don’t need extreme workout sessions~ I believe exercise is super important, and necessary for weight loss and maintenance. I will admit at times I thought I needed to run 5 miles and take a bootcamp class-sometimes before 7am! I also believed cardio was the only way to go. These days I continue to run, ride my stationary bike, or do a bootcamp workout for approximately 30-40 minutes a day. I have also incorporated Pilates and strength training for core stability, flexibility, and to build more muscle. I have found the combination of cardio and strength training are optimal. I try to walk or at least set a step goal for myself everyday. You don’t have to join a gym or even “ workout” every single day but it is necessary that you MOVE. There are so many videos and apps out there that you can do at home.
- I do not cut out macronutrients totally (carbs & fat for example)~ I try to eat a balance of protein, good fat and carbs( mostly lots of veggies). I have tried many of those diets that promote high fat, low protein, low fat, no sugar, etc. The bottom line is I wasn’t able to sustain any of those diets and it is not good for long term health to eliminate any macronutrient. Rather focus on portion control of all food groups.
- I don’t eat 100% perfect.~ I still eat my favorite foods in moderation. I would never suggest going on a “strict” plan where you can’t enjoy what you’re eating. You will be miserable, tired and resentful for HAVING to do it. Of course I make sacrifices but that’s what keeps me going and it prevents me from falling back into old habits.
- I don’t use stress or emotional issues as an excuse anymore.~ I have many clients that get overwhelmed and frustrated during certain situations, this tends to giving up or looking for the new diet trend to try. Stress is often an excuse, but sometimes it is unintentional. Most importantly is to be aware of it and how to CONTROL it-you are always in control. I still overthink party situations on occasion. I have learned how to handle it by planning ahead and preparing by bringing something or having healthier options on hand.
- I choose veggies first!~ Starting with a salad, cut of veggies, or even frozen veggies is a helpful way to (1) get more veggies into your life and (2) fill up on better options. If we add a side of veggies with our meal we are less likely to eat enough of them and they get overlooked by tastier foods. I typically try to make the veggies the main course ( spiralized zucchini, spaghetti squash casserole, or riced cauliflower dishes)
- I don’t ignore how my body feels~ If I overeat or indulge in something I am not used to eating I feel horrible, don’t sleep as well, I experience stomach issues, and fatigue. Not to mention the emotional consequences along with the physical ones. It certainly makes me think for the next time.
- I don’t set unrealistic goals for myself~ Just as I started my journey, I continue to implement small goals and changes. It’s great to be motivated at first, however this can cause anxiety and often you become overwhelmed. This leads to wanting to give up and/ or possibly failing. It has become easier to tell myself that I can eat ice cream or have some fries with dinner but then I need to get back on track the next day. If I decide to cut out all sugar and carbs for example, I feel deprived and less motivated if I can’t enjoy certain foods at times.
If you are willing to make a change to your overall eating habits for the long run, you should have an easier time maintaining weight loss!