And just like that – another holiday season has passed. As you may know, this is a popular time for people to start working on their weight loss goals – again. It may feel like the beginning of a program or diet. But for many, it’s just the continuation of the same old cycle. – “starting again” in the new year only to end up back in the same place by the next one.
Today, I want to share some things to consider – things that go against the typical diet approach and that will help to set you up for LONG-TERM, sustainable success with your weight loss/management goals
Make sure to eat ENOUGH – earlier in the day.
Many people who diet, tend to eat as little as possible throughout the day. They may find themselves feeling hungry throughout the day and/or intensified hunger and food cravings in the late afternoon – evening.
For many people trying to lose weight, I tend to recommend eating more earlier in the day (than what they’re used to when “dieting.”) This strategy helps keep various hormones and blood sugar better regulated so that by the end of the day, it’s much easier to portion control.
It shouldn’t feel like a job or chore you hate.
If you feel miserable on a diet, it’s not going to be sustainable. It could sound amazing with how quick you’ll get results (big red flag by the way) but if it’s not enjoyable, you won’t stick to it. And that’s not your fault! Long-term results require a lifestyle approach and the methods have to allow you fun and flexibility so that you can enjoy food and life.
Methods and strategies should be individualized.
You are the only one of you. A diet or program that has the same rules or approach for everyone is another red flag.
There are multiple solutions and strategies for challenges.
There are multiple methods for how to apply and implement things.
The key is to figure out which ones work BEST for YOU. This is one of the things our team of non-diet dietitians love about nutrition coaching. It gives us the opportunity to work with individuals on this which helps to build sustainable behaviors & learn tools that support long-term success.
Losing weight should not come at the expense of your mental/physical health.
Fad diets set people up for failure. And the cost of that tends to be mental and physical health-related things.
For example, due to the very restrictive nature of fad diets, many people end up feeling low energy. Muscle is also often compromised if being too restrictive which over time can increase the risk for chronic illness. Muscle loss, prolonged calorie deficits, and chronic dieting, can also lead to a slow down in metabolism which then makes it easier to gain weight back. The constant starting over again with diets can make weight loss more stubborn due to the body adapting to what it’s going through and expecting – also one of the many reasons why a lifestyle approach is necessary for long-term success.
In-regards to mental health – diets can have such a negative impact. Stress, frustration, feeling down and ashamed – all things that end up taking away from quality of life and that make diets unsustainable. If the approach you’re taking sacrifices your mental and/or physical health, it’s not going to set you up for long-term success with weight loss or overall health.
There may need to be more support and accountability to help with making behavior changes and figuring things out!
Change isn’t easy but it can be way easier when you’re working with a pro/coach. It’s like having a tutor or coach for something else – it can make all the difference in excelling and being successful. We’re here to work with people through all the ups and downs – all the twists and turns that the year may present. The key is learning how to navigate them in a way that supports your goals and well-being instead of temporarily giving up on things when changes and challenges hit.
If you have a weight loss goal, I hope you consider these factors and if you have any questions about nutrition coaching (often covered by health insurance), please reach out.
Always cheering you on,
Pro Lifestyle Nutrition
