Do you ever feel like weight loss should not be so hard?
I think the world of fad diets with all its contradictory advice has made it seem impossible to make the 'right' food choices.
Hell, if you listened to all the weight loss advice out there you wouldn't be able to eat sugar, meat, veggies, fruit, grains, legumes, nuts, seeds, carbs, or fat... sooooo breatharian?
All of this confusing info has also made us hyper-focus on the things that really don't make that big of a difference (food timing comes to mind), while completely missing out on the habits that are less 'sexy' or 'trendy' but that actually make a difference.
If you want to know what those habits are, read on...
Too often we go into a weight loss plan with these super high expectations of ourselves - we're going to workout for an hour 5 days per week, we're going to meal prep every week, cook all our meals, and have a ton of willpower! But those expectations are based on our best days when we have all the time, energy, and motivation in the world.
But you're human and life happens. You're going to have days where you have no time, you're stressed out, you're overwhelmed, you're tired, and you don't want to do shit.
So instead of falling short of your expectations on those hard days and then feeling like a failure and deciding to quit, make a plan for those days. Maybe on those days you commit to just 10 minutes of movement, drinking enough water, or getting 7 hours of sleep.
*One caveat, if you feel like every day is a terrible day where you have no time or energy to take care of yourself, that's where I would encourage you to hire a coach to help you figure out how to balance your life better so that you can take care of yourself on a more regular basis.
Note: Especially as women, we really should be syncing up our habits with our cycles as our hormones and energy levels fluctuate on a 28-day cycle. Click here to find out how in episode 116: Go with the Flow!
In other words, if you continue to put the weight back on after following diets that focus on restriction (ie restricting whole food groups, restricting calories, or restricting freedom (as in it's really hard to enjoy a happy hour or go on vacation while following your diet)... stop finding more restrictive diets!!
Or if you're working out hard 6 days per week, it is not going to help to workout hard 7 days per week. You probably actually need to cut back on your workouts for a bit to reduce your cortisol levels and get back into fat-burning mode.
I know this is really hard to accept if you just want to get the weight off quick and then maintain it. But ask yourself, has that ever happened?
I'm guessing no.
There is a reason there is a 98% failure weight of all diets. They're all designed to give you those quick results (because that's how they make their money), but they are not designed for you to sustain the weight you lose.
We all learned it in kindergarten and it's important to remind ourselves: slow and steady will always win the race.
Note: In the podcast we mentioned episode 125, What Does It Really Take to Get Flat Abs, where we go over the different habits it takes to get to different body fat percentages. Click here to check it out.
At the beginning of a weight loss journey, it is easier to lose weight. You can make some small tweaks like going from sedentary to walking every day, or eating no veggies to eating a salad for lunch, or going from a liter of soda to a small glass, and the weight tends to fall off easily.
But those habits that helped you get the first 20 off are not going to be the same habits that help you get the last 20 off.
You're going to be smaller which means you're going to be burning fewer calories at rest, your body will be used to your lower intensity workouts, and it will have adapted to the lower number of calories you're eating.
If you want to continue to see results you're going to have to change things up: increase the intensity of your workouts, add more healthy nutrition habits like including a protein with every meal or tackling portion control, and/or get more intentional about managing your stress to keep cortisol down.
All the experts in the world could get together and fight until they're blue in the face about what diet is the 'best'. Instead, follow some common sense practices.
Eat more whole food and less processed food. Watch your portions. Drink your water. Prioritize vegetables. And move your body daily.
There was a study recently that showed taking vitamin D, fish oil, or exercising, didn't do much to prevent cancer on their own.
However if you did all 3, people over the age of 70 were 60% less likely to get cancer over a 3 year period.
This just goes to show, you can't just do one thing or look for the absolute bare minimum if you want to reach your health or weight loss goals.
You have to do all of it! You need to eat well, sleep, exercise, manage stress, drink your water.
Because that is what it is to be a healthy person. You don't look for the short cuts, you create a lifestyle that supports your goals!
With that being said, if you're at the beginning of your health journey I am not suggesting that you try to tackle all of this at once. In fact, slow and steady wins the race, you'll do a lot better if you implement one habit at a time.
And if you want help, that's what I'm here for!
In my 1:1 coaching program, Unleash Your Transformation, I help you lose weight and keep it off for good by building habits that you both enjoy and that will create the body, the energy, and the confidence you're looking for.
Click here to book a free consultation if you want to find out more deets and see if you're a good fit!
Ready to say goodbye to stubborn weight, uncontrollable cravings, emotional eating, and tummy 'fluff'? Click here to get on the waitlist for Follow Your Gut!!
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