What's the point in losing weight if we can't keep it off?
I took this photo today. I work to stay within about 5 lbs of the same weight year round. About 12 years ago this was not the case and I was a yoyo and unhappily overweight (more on that in a later post). 😬
Losing weight is actually the easy part! 𝘔𝘰𝘴𝘵 𝘱𝘦𝘰𝘱𝘭𝘦 𝘩𝘢𝘷𝘦 𝘭𝘰𝘴𝘵 𝘴𝘪𝘨𝘯𝘪𝘧𝘪𝘤𝘢𝘯𝘵 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘯 𝘵𝘩𝘦𝘪𝘳 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦, but most of them also gain it back within a few years. The statistics are grim. ☠
🗝 This is why it is key that we truly enjoy our food choices and lifestyle even while losing weight. If we see it as a temporary fix, then chances are high it will not stick and we may need to rethink our choices.
Per research, here are 𝘁𝗼𝗽 𝘄𝗮𝘆𝘀 𝘁𝗼 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀:
1️. Stay active. Activity include working out, but also just being aware to increase walking, moving, etc. Simple things like taking the stairs, parking far away at the store, or choosing to walk the mile instead of taking an uber.
2️. Self-monitor weight on a regular basis. No need to be obsessive about it or worry about every ounce, but check it daily if possible. Learn how your weight fluctuates with various things like a hard workout, salty meal, alcohol, carbs, etc. And if you see an increasing upward trend over time, take a course correction.
3️. Practice cognitive restraint. We are adaptive beings and hedonic adaptation is a real thing. We quickly get used to having more. Practicing restraint on a regular basis, getting used to being a little hungry sometimes, not having that extra snack or piece just because it tastes good, etc. These don’t just affect the “now”, they set us up for future success as well by valuing long-term results over short-term comfort or “I want it now” mentality.
4️. Structured flexibility. Have the treat, but make sure it's actually a treat and not just the norm. Again, watch for hedonic adaptation.
5️. Support. Friends at the gym, online groups, coaching, etc. We are the sum of the people we spend the most time with.
We do not rise to the level of our goals, we fall to the level of the systems we have implemented.