Create Sustainable Weight Loss One Habit at a Time
Most people approach weight loss using an all-or-nothing approach, eating cabbage soup for weeks on end or drinking nothing but green juice in an effort to shed those pounds that somehow crept up on you. The result? You might lose weight in the short term, but research shows that crash diets and fad diets are not sustainable and in the end result in gaining back any weight that was lost plus even more weight. This type of approach is demoralizing, counterproductive, and can even put your health as risk.
A Saner Way
There has to be a better way, right? Yes, there is but it requires a mindset shift and a different approach to weight loss that is not only saner and kinder to you but is a method that creates sustainable and lasting weight loss through healthy habit building. Many people think they lack motivation but what is usually lacking is clarity. Anyone can eat healthy or exercise a couple of times, but if you want the behavior to “stick” then you need to make those habits an engrained, automatic part of your daily life.
Here are some tips you can use to identify your goals and build a framework for creating healthy habits that will increase your chances for successful weight loss:
· Identify your “why”: True behavior change is identity change. Why do you want to change your body? Is it to become stronger, fight aging, be able to chase your grandchildren, or compete in a triathlon? Identify those reasons, write them down, and envision the type of person you wish to become. Keep your reasons handy because you will need to refer to them when you are struggling.
· Engage in the process of building healthy habits: Habits dictate just about everything we do in life and creating or changing habits is one of the key components of long term, successful weight loss. Once you have identified your “why” and have put in motion your identity shift, the next step is to start very small and make your first new habit very easy, followed by building your habit in very small ways, then breaking larger habits into “chunks”, being consistent, and getting back on track when you slip up.
Let’s look at an example of this in action:
1. I want to lose 5 pounds so that I can play a full set of tennis two times a week. Identity shifts: I am a person who can play a full set of tennis without feeling exhausted. I am the type of person who makes healthy food choices so that I have the energy to play tennis.
2. Put a positive cycle in motion slowly: Micro-exercise habit: I will put my tennis clothes in a gym bag and take it to work with me and schedule a time at the court. I will go to the court once this week, put my clothes on and hit the tennis ball 5 times. Micro-nutrition habit: I will eat a high protein breakfast two times this week. To do this, I will replace some carbohydrates (e.g. bagel, toast) with nutritious proteins (e.g. eggs, Greek yogurt).
3. Make changes to your environment to support your habits: To build the habit of playing tennis you might need to purchase new shoes or a new racket. If you want to eat healthier you need to build the habits of meal planning, grocery shopping, prepping, cooking, and eating. Setting yourself up for success makes it so much easier for you to make your new habits a part of you.
4. Stack your habits: As your initial habits become more automatic you will want to start building on them so that over time, they will transform your lifestyle into the best version of yourself. Think of it like compounding interest in your bank account – it builds slowly over time.
5. Plan for slip-ups but don’t let them derail you: Slip ups are normal but don’t let them take you off track. Simply clean the slate and move on without negative self-talk or needless drama.
Ultimately, creating new habits and changing your body and lifestyle takes time. There are no quick fixes. If you need an ally on your side as you work towards a healthy lifestyle and long-term sustainable weight loss, fill out my contact form and we can take the first steps towards creating a workable plan for you.