Lifestyle RX

Why is weight loss so damn hard?

As a professional yo-yo dieter, I was never afraid to try the next new fad diet. However, after trying high carb, low carb, no carb, high protein, only protein, low fat, everything fat… I’ve come to the conclusion that every diet actually works…. short term!

Because unless you have rock solid resolve and the willpower to match, there’s only so much of anything you can take. As much as you love grapefruit, by day five, the very smell of it will make you barf. And that applies to just about anything (ok, maybe not chocolate…but you get my point).

Similarly, if you deprive yourself of something you love, say pasta, by day 35 of going without, you’re ready to trade in your first-born for ravioli.

So, what’s the answer?

Stop thinking weight loss, and start thinking health gain.

Stop thinking diet, and start thinking lifestyle.

Don’t think of it as a temporary fix so you can get your butt into that body-hugging little black number you plan on wearing to your second cousin’s grand-niece’s wedding.

Think of it as a journey to becoming the best you yet, not just for an occasion, but for what’s left of your life.

Stop thinking weight loss and start thinking health.

There’s absolutely no point in weighing less than you did on prom night, if you don’t have the energy to dance a night away.

Get to know yourself

Make a list of all the whole foods you love (yes, chocolate is a food – that’s my story and I’m sticking with it). Think fruits, veg, whole grains, fats, proteins and carbs. Next, highlight the “healthy” options. Don’t beat yourself up. If all you have in the veg department is broccoli and carrots, so be it.

Make a list of all the foods you’d rather never ever see, smell, or taste again. Promise yourself, you won’t subject yourself to anything on that list ever again, even if the weight loss gurus swear you’ll drop 20lbs in 10 days by eating it.

Make a list of healthy foods you’ve never tried and are open to trying (trust me, soy doesn’t taste as gross as it looks).

Make a list of any activities you enjoy. I’m talking walks in the park, swimming in the sea, tennis with a friend. But if panting on a treadmill for 40 minutes to the beat of Fight Song on replay is what floats your boat, knock yourself out!

The Plan – Dos and Don’ts

Do:

1. Set realistic goals: aim for gradual weight loss, typically 1-2 pounds per week. This helps to foster sustainable habits, avoid frustration and stay motivated.

2. Avoid processed foods as much as possible and focus on nutrient-dense foods: Incorporate fruits, vegetables, whole grains, and healthy fats from the list of foods you love into every meal.

3. Cut out or limit sugary drinks and substitute with fresh water.

4. Hydrate: aim to drink half a gallon (1.9 litres) or eight 8-ounce (237-ml) glasses of water daily.

5. Commit to 150 minutes of activity per week.

6. Incorporate some strength-training 2x per week. Allow 2-3 days between each strength-training workout.

7. Manage stress: practice mindfulness exercises such as meditation, deep breathing, journaling, etc.

8. Set a sleep schedule: aim to get 6-9 hours of sleep a night.

9. Have fun: schedule in weekly family time, date nights with your significant other, and R & R sessions with a friend.

10. Be kind to yourself.

Don’t:

1. Starve yourself! As a guide, an average woman needs 2,000kcal a day. Trying to lose weight by subsisting on 800kcal a day is not sustainable – trust me, I know!

2. Compare yourself or your progress to anyone else or their progress. You are uniquely and awesomely you – embrace that.

3. Weigh yourself every day. Weight can fluctuate easily, and it can be demoralizing to see even a slight increase.

4. Beat yourself up. There will be days where you do less well than others – give yourself permission to be human.

5. Be too strict with yourself. If you absolutely must have that slice of cake, eat it and enjoy it. Just get right back on the wagon the next day.

Just take it one day at a time

If 10 “dos” feel like too much, start with one.

Any step forward, however small, is getting you one step closer to your goal.

And please remember that the information in this blog and on the Thoroughly Nourished site is never meant to replace the care of a qualified medical professional. You should always consult with your physician or healthcare provider before beginning any new weight loss plan.  Weight loss is influenced by many factors, including genetics, metabolism, chronic conditions like Type 2 Diabetes, autoimmune disease, hormonal shifts, and lifestyle habits. For some weight loss comes easy – they implement a few changes, and the weight melts off. For others (like me) who may have underlying issues, it can feel like an uphill battle. The important thing is to keep climbing and embrace progress over perfection – this is a journey you’re undertaking, a quest to adopting a  new lifestyle and making sustainable choices that resonate with you and nourish your body.

Let me know how you get on. I’m rooting for you!