Weight Loss That Lasts
“Interviews with a dozen people on how they went about losing significant amounts of weight show they found a reason to begin losing weight, made major lifestyle changes, and focused on diet and exercise. The dieters also found a support mechanism, which registered dietitian Samantha Cassetty said is a critical component of weight loss.”- NBC News (1/19)
This report only mentions interviews with a dozen people regarding their weight loss journeys. However, I have spoken to many, many individuals who have had success losing weight and heard similar tips from each of them. Let’s talk about why!
Reason for change. Any drastic change stems from motivation for it to be made. What is your motivation for wanting to lose weight? Hint: “Because my doctor told me I need to” is not an acceptable answer! It is absolutely critical that we seek intrinsic motivation when working to create lasting change. Do you want to lose weight to be able to run around the playground with your kids and not grow out of breath? To be of a health status that permits you to take a mission trip on which you’ve been called to serve? To avoid being stricken by a number of weight-related health conditions that might, unnecessarily, cut your life short? Find a reason for change that you wake up every day thinking about. Let that be your call to action when you commit to losing weight.
Make lifestyle changes. Focus on improving your DAILY dietary and fitness habits. Don’t sweat things you only do on occasion. Small, incremental changes made over time add up to big results in the long-run. Changes made too quickly and too drastically often do not stick. Be honest with yourself when searching for the middle ground between idealism and realism. Find what consistently works best for YOU and stick with it.
Change both diet AND exercise. People often want to simplify things by improving just one or the other. While diet has proven to offer a greater effect on initial weight loss, both are very important when seeking lasting weight loss results. The two truly go hand-in-hand. The healthier you eat, the more energy you have to exercise. The more you exercise, the greater your desire to eat healthy to not contradict the hard work you pour into your workouts. An improved diet resulting in weight loss makes it easier (physically) to participate in activity. Knowing that you have a workout later in the day encourages healthier choices earlier on so that you don’t feel like booty during the workout. It’s all related. Both diet AND exercise are important, for SO many reasons!
Change support. Though often ruled out by the superhero, “I’ve got to do this on my own!”, mentality, social support is wildly important in maintaining healthy habits. Do you find it easier to make healthy food choices when everyone around you is eating a salad or eating fries? Yeah, thought so. Surround yourself with family and friends who are working towards similar goals, or who are at least aware of yours and are willing to support your efforts in working towards them. If you can find a gym buddy- AWESOME! A dietary accountability partner? SUPER! Even if you don’t find one go-to health partner, do your best to place yourself in groups of people who are health-minded and not aiming to sabotage your efforts. If you want a one-on-one encourager and don’t feel comfortable with that person being a part of your inner circle, I know someone who is on the outside and more than willing to help. 😊