5 Tools for Weight Loss
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Why Can’t I lose Weight?
Weight loss is an illusive goal for many. There is so much information, and proponents of each method glorify it as the one solution that will work for everyone. This leads to grand expectations and inevitable disappointment when they aren’t met. So what’s the answer? It depends. What I recommend is that you fill your toolbox with various skills and approaches, and use different ones in different scenarios. Find the fit that works best for you. And let me right size your expectations here - weight loss is hard, you are changing habits and choices that affect you and those around you. Food is a part of most areas of your life so it is no surprise that it is difficult to make the changes and stay consistent. If you can acknowledge that what you are working toward is a very difficult thing but that it is still worth it to you, then read below to fill your toolbox.
Weight Loss Tips and Tools
Identify your motivators.
If you do not have a clear, vivid, tangible reason why you are putting in all of this effort to change, then your reasons why NOT to change will always feel more important. Write down areas of your life that would be different if you made healthy changes to support loss of body fat. Some examples I have heard over the years are - “I want to be able to play with my kids without getting out of breath,” “I want to be able to ride the rides at the amusement park,” “I saw my grandfather struggle with complications of diabetes and heart disease and I don’t want to experience that,” “I want to feel strong and independent and physically capable.”
Imagine yourself at your ideal weight, what habits do you have, how do you feel, how is your life different. Revisit this vision often, even daily. Constantly remind yourself why you are doing this very difficult thing. Ensure your motivation is coming from a place of self-love - things you want to do to love and care for your body - this might take some practice. When you find your reasons are all from a place of self-hate or disgust that means this is not a pursuit of health it is a punishment. No matter your body size or shape you are worthy of love, especially self-love. Sometimes this can be discovered from self-reflection, and other times support of a counselor can help you make that paradigm shift.
Find balance between changing your food choices and moderation.
Moderation is a great concept but can be very difficult in practice. In a mathematical world, yes if you eat the exact same foods you have been eating that lead to weight gain, just in smaller (more moderate) portions, you will reduce calories and lose weight. The issue comes after a few weeks of this when your appetite starts to rev up in response to the weight change, and often people end up being unable to control portions as well as they did in the beginning, and regain the weight. So moderation alone is not the full answer.
I believe in some things in moderation - if you are having the occasional planned indulgence, that can help to prevent a binge. But your day to day diet absolutely has to be different in order to see results. Start by focusing on things to add - more vegetables, more fruits (great for those with a sweet tooth), more legumes, more whole grains. Fill your diet with these nourishing foods and limit the high fat, refined carbohydrate, ultra-processed foods that led to your weight gain.
Utilize mindfulness and intuitive eating.
Mindfulness and intuitive eating have some overlap. They both involve being tuned in to your body’s hunger and fullness cues, listening to your body, and giving yourself full permission to wholly enjoy the food you are eating. Mindful eating involves really focusing on eating food slowly, giving it your undivided attention, and appreciating the taste, texture, smell and all other aspects of the food.
Intuitive eating is often confused with food cravings. Intuitive eating is not eating every food you crave whenever you want. Foods high in sugar, salt, or fat activate the dopamine system in the brain causing feelings of reward or motivation to consume those foods again - this is the source of most food cravings. Intuitive eating is listening to your body’s hunger and fully cues, and learning to determine the difference between physical and emotional hunger (this might be boredom, stress, sadness, happiness, procrastinating, etc.).
When you are physically hungry, eat. Cutting back too much on your calories/portions can lead to binge eating or losing too much weight too fast (especially lean mass which slows your metabolism). Choose foods that support your weight change goals - high fiber plant foods, low saturated fat proteins, fruits and vegetables. If you find that you are emotionally hungry reflect deeper to determine what may be the underlying cause and work to address the cause rather than “treating” your emotional hunger with food.
Find types of movement that you look forward to.
Exercise is absolutely essential to health. When it comes to weight loss goals I have two main recommendations.
Find a method of exercise you truly enjoy. Sometimes this can be tough because feelings of discomfort from a new routine or trying new movements may be masking your enjoyment. When you try something new you might know right away that it is not a good fit for you, or you may enjoy it but feel a little uncomfortable about the level of intensity or your form. Think about what adjustments you can make to feel more comfortable given your current fitness level.
Do some sort of strength training. Cardio is incredibly important for overall health, but strength training is an essential tool during weight loss. If you don’t do strength training during weight loss about 30% of your weight loss will be from loss of lean mass (muscle, bone, water). If you do strength train, you can maintain or even gain muscle while losing fat, meaning 100+% of your weight loss will be from loss of body fat. Weight loss from lean mass loss generally doesn’t improve health, it’s weight loss from body fat that does. Find a method of strength training you feel comfortable doing now, you can always try more advanced options later.
Plan how you will handle social situations.
Even though this is a change you are making for yourself - it will still affect those around you. If you live with others in your household the impact is more direct, but even at work, at parties, or in any social situation there are pressures to stray from the changes you have been working on. There are many different approaches to handle the social scenarios. It can be helpful to have clear motivators so that when people inquire you can share why you are making the changes that you are.
With friends or family you can discuss your choices and goals with them and ask for support. You may find some people are envious (both the “I want to be doing what you’re doing” kind, and the “If I am not doing what you’re doing I don’t want you to be doing it either” kind). If you find people are not supportive of your goals, discuss this with them (stay curious, tell them what you notice, and listen to them - don’t make accusations). If you’re having issues with a person who you know simply doesn’t want to see you succeed, then limit interactions with them as much as possible, you deserve to be surrounded by people who are in your corner.
Try using some of these tools and see what works well for you. If you have a difficult time staying motivated, consider a health coaching session with me! Schedule a free 15 minute consultation with me to see if we are a good coaching fit.
This post is for educational and entertainment purposes and is not intended to give medical advice. Please see your personal healthcare provider or book a one-on-one dietitian visit with me for personalized medical advice.