Jan 10
15
Permanent weight loss: Strategy #1
6 Winning Strategies for Permanent Weight Loss
Strategy #1 Slow Down
“Weight loss that lasts a lifetime takes time.”
The biggest mistake people make is trying to lose weight too quickly. We have all been told that it is safe to lose 2 pounds a week, but did you know that this recommendation is only for people in the “obese and morbidly obese” categories? The rest of us should only be attempting to lose 1/2 to 1 pound per week.
Yes, we are all tempted by those ads that promise we will lose 30 pounds in 30 days. We would love for it to be that easy, to be diligent and disciplined for a few weeks, and Tah Dah! all of our weight problems are solved. Unfortunately these diets rarely work in the first place, and worse yet, if you do succeed you might be facing even bigger problems than you started with.
Permanent weight loss requires that you lose weight on the same food plan you will be using for the rest of your life. This is a lifestyle, lifelong eating plan.
Let’s look at some of the inherent problems with losing weight too quickly – fad diets, starvation diets, and cleanses. Then we will look at some helpful practices to get you off to a winning start.
Muscle loss: When you seriously restrict your calorie intake (less than 1400 cals for most average sized women and less than 1800 cals for most average sized men) your body begins to break down its own muscle tissue to use as fuel. Loss of muscle is directly related to a slowed metabolism. Reduced muscle mass = reduced metabolism.
Reduced metabolism: Not only does your metabolism slow down because of reduced muscle mass, but it also slows down to conserve as much energy as possible because your body is in “starvation” mode. Reduced metabolism = weight loss plateau.
Weight loss plateau: There is nothing more frustrating than a weight loss plateau. The story goes something like this… You have been diligent about following the weight loss plan from your favorite fitness magazine. You are eating all of the recommended foods, walking 3 times a week for 30 minutes, weight training 2 times a week, and sticking strictly to the limit of 1200 calories per day. You were so excited when you lost 3.5 pounds the first week and 2 pounds the second, third and fourth weeks. You were less excited but still satisfied to be losing 1 pound a week for the next month. Then it all just came to a halt. You have checked and re-checked and you are doing everything right, but the weight has stopped coming off. In desperation you try eating less but find yourself starving by dinner time, unable to keep from overeating. You find yourself unable to resist the snacks in the break room or the leftovers on your children’s plates. You are left wondering where your discipline and motivation have gone and it is not long before you return to the eating habits that caused the weight problem in the first place. Weight loss plateau = loss of motivation.
Loss of motivation: We not only lose motivation when we stop getting results, but also when the process of losing weight is unpleasant and out of alignment with our natural rhythms and preferences. There is no such thing as a one-size-fits-all weight loss plan. Your personal weight loss plan should be as individual as you are. It should take into account the foods you love, your family life, your work life, your medical history, your exercise history, and most importantly, your life goals. When you can weave your weight loss plan into the fabric of “living your best life,” you will have all of the motivation you will ever need.
Helpful Practices
Eat the right amount of calories: Use an online fitness tracker like www.FitDay.com (my favorite) or www.SparkPeople.com to find out how many calories a day you should be eating for your age, height, weight, and activity level.
No guessing allowed — keep a food and exercise log: Log your daily food intake and your exercise into your online fitness tracker so you know exactly where you stand in the weight-loss game. This is my number 1, hands down, favorite tool! I promise it will change everything about how you play the weight-loss game. It is so easy, and once you know the science behind weight loss and how it applies to your individual situation, weight loss becomes a piece of cake.
Consult with a professional about nutrition: No guessing here, either. Talk to someone about your diet. Do not assume you know what you are doing wrong and what changes you should be making. You may be surprised at how easy it is to make simple changes that feel easy and doable for a lifetime.
Build a lifestyle eating plan: Your lifestyle, lifelong food plan should allow you to have all of the foods you love – in moderation, of course. Remember permanent weight loss requires that you lose weight on the same food plan that you will be using for the rest of your life. It has to be flexible, easy, and enjoyable in order for you to stick with it for a lifetime. Your nutrition professional should be able to help you do this. (Note: Do not ever settle for a “diet” or food plan that is not specifically designed for you.)
