When we talk about weight loss we usually talk about numbers. We set a goal, a specific number to achieve. We look at a realistic timeframe to lose it. Can I lose it before the summer?
We often start chasing this goal without really understanding how we’re going to make it happen.
What if I were to tell you weight loss isn’t a goal but a side effect?
It isn’t a goal because you can’t directly affect your weight loss goal. The only direct way for me to make you lose weight would be to ask you to cut an arm or a leg (which I do not recommend just to be clear).
Anything else that you will do to lose weight will be indirect.
Weight loss happens indirectly depending on the actions you will take everyday to make it happen.
Your focus, therefore, shouldn’t be on your weight but on the lifestyle change that you will start implementing.
Why is this distinction important? Why does this matter?
Because if you want to succeed in the long-term you need to understand that distinction. If you just want to lose 20lb and you don’t care about gaining it back in a couple of months/year then the distinction doesn’t matter. But if your goal is to lose the weight AND keep it off, then keep on reading.
Weight loss is unpredictable and is an unreliable way to keep yourself motivated.
We would all love a weight loss journey to be a straight line going down but the reality is, that’s not always the case and this is especially true for women. Your weight fluctuates daily. It fluctuates through the day; it won’t be the same in the morning as it will be in the evening. But it will also fluctuate from Monday to Friday and all throughout the months.
Some of it will be based on your menstrual cycle and the hormonal changes. Some of it will be based on the amount of water you are drinking, the amount of water you are retaining, the amount of salt in your diet but also simply based on the temperature outside and so many other factors. Therefore if you measure your success by the amount of weight you lose everyday you will have a hard time staying motivated. Some days it will go down, but some days it will also go up. And that’s part of the process.
If you expect your weight to go down every time you will soon feel discouraged, you will start overanalyzing everything, and feel unmotivated. It will lead you to self-sabotage and anxiety faster than you think which will most likely bring you a plateau, loss of motivation and you will eventually make you stop and gain all the weight back up.
Weight loss is a side effect of your habits, so you need to stop focusing on that number. What are other goals that you can set for yourself that would support your body better while helping the weight go down naturally? When the focus shifts from restriction to well-being, healthy behaviors become easier to maintain over time and the weight is easier to lose and keep off.
Find an activity you like preferably. So many people pick-up running because they think it’s a good weight loss strategy even if they hate it. While I have to admit I love running, if you hate running, find another activity. If you hate it because it’s difficult, sure it will get easier, but otherwise don’t make it harder on yourself by picking up a sport you’ll have a hard time motivating yourself to do. Everyone is always wondering what is the best activity to do to lose weight. The truth: the best activity is the one you will do. And if you enjoy it, chances are you will be more consistent at it. Try something new, get out of your comfort zone and find something you actually enjoy that also makes you move your body and burn some calories.
Let’s forget about calorie restriction for a little while. Yes, calorie restriction works and helps you create a deficit to lose weight. But you know what else works and often feels less restrictive and easier to sustain? Adding quality product to your plate. Instead of focusing on what you need to remove from your diet, look at what you can add. Adding more nutritious item might seem like it will increase your calories instead of reducing it but adding more nutrients will make you feel more full, more satisfied, will help reduce your cravings and often your portions. In the end, you will often consume less calories by focusing on adding more proteins, fiber and good fat to your diet than the opposite. By shifting this way of thinking around your diet this will make it easier for you to stick to it. If you want a complete analysis of your diet and know exactly what to eat to lose weight book a free game-plan chat here and let me fix your diet for you. Also, drink your water! You’ll be surprised by the difference this makes on the scale.
Sleep and stress are linked to many hormones that will affect your weight loss: cortisol, leptin and ghrelin for example will be involved in most weight loss journey. Stress can increase cortisol to make you retain fat in your abdomen but will also affect your digestive system making you feel bloated and inflamed. Ghrelin for example is a hunger hormone. Its production increases when you are sleep-deprived, making you overeat even more. Leptin is also secreted less when you start losing weight which means you will be more hungry. Keeping these hormones balance will They are secreted in balance with your system so getting enough sleep will be important throughout your weight loss journey
So now that you understand that weight loss is a side effect; which goal would you set for yourself to help you get there?
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