Reasons Average Diets Fail
I have really enjoyed reading the book "Lose It For Life." It goes into depth about how to lose it for life, getting to the root cause of why a person can be overweight. I also like it because it also is from a Christian perspective. There are Spiritual, Physical and Emotional components to this journey. Often times, when I was overeating and stressing, I was looking to food, rather than God. Whatever your religion, they have a lot of good points and comments. Such as Common reasons average diets fail: 1) Unrealistic Expectations
This is a big one. I get questions all the time from clients "How much weight can I lose by such and such a date." When I started my personal weight loss journey, I would count the weeks and then create my goal. Which is fine, except when you go over board. It is possible to lose 2 lbs a week, however, life happens. Yes, we want to lose the weight so we can feel confident again, fit into clothes comfortably, look amazing at that next event, etc. But it is very important to remember that this is a lifestyle change. It's going to take time to change the habits and make the changes necessary to lose the weight and keep it off. You did not gain this weight all in one month. It happened over time. You cannot expect yourself to not slip up. Through out this journey, I have fallen off the wagon, gone up in weight, gone back down, have done great for awhile, struggled to get my workouts in, etc. Be prepared to not be perfect this whole time. Don't be too hard on yourself. Keep plugging away. I love this quote because it makes complete sense and helped me whenever I felt like I would never lose the weight.
Set realistic goals and expectations for yourself. Reality shows such as Biggest Loser and Extreme Weightloss show that it is possible to lose a lot of weight in a short amount of time, but you need to remember that for most people, that process is a full time job. You can lose the weight, just do it in a healthy way and realize it's going to take some time.
2) Overeating issues not addressed
Why do you over eat? Is it as simple as boredom eating and you need to find something to do? Is it emotional eating? I really struggled with emotional eating. I had to change my focus from looking to food, to looking to God. Really. He was the one that could provide comfort, encouragement, and i could pray to him whatever the circumstances. Another thing I found was I enjoyed treating myself. Enjoying a delicious ice cream or just binge eating - it tasted good. However, after I felt worse. I love taking baths. I do not eat in the bath - some people do, but that's not relaxing to me. So I bought myself a special bubble bath and it was for really bad days and also bought another one for workout days (it was a body wash and bubble bath - sweet!). This small thing helped me. I would light candles, play my favourite music or take my favourite magazine in and just relax.....ah....
For boredom eating/watching TV - I would paint my nails. You want the polish to dry perfectly and smoothly so there is no getting up and reaching in a chip bag.
Often, I was just thirsty. So a glass of water squirted with Mio helped or making myself a cup of tea.
I had to deal with a lot of the emotional eating stuff, but I have finally found a good balance.
3) Lack of respect and support from family
This is true for a lot of people unfortunately. I have clients who are constantly struggling at home. The foods they are trying to say no to, are sitting right beside them on the couch because their family members are munching on them.
Or, you go out for dinner with a friend and you aren't in the mood for a drink or dessert, but your friend doesn't want to eat alone. Or you just don't feel supported in your decision to lose this weight and that means only having one treat meal so you can reach your goal....
When you are convincing yourself to go with the salmon dish rather than the pasta, the last thing you want is another voice convincing you to choose the pasta. Surround yourself with people who want to see you succeed and want you to look your best. Choose people who are confident with themselves and who won't sabotage you.
I had a calorie goal and I remember going to my sisters birthday party. I had dinner and still had about 200 calories left. They pulled out the DQ ice-cream cake - my FAVE!!! So, I went to the cupboard grabbed the scale and weighed it until it reached 200 calories. I was fine with this. I still can enjoy the cake while being within my calorie goal. Well, my sisters (who really meant well!!!) said to me "Oh, Nicole! Just enjoy it, etc. etc." Just because I'm not having as big of a piece as them, does not mean I am not enjoying it. Plus, I was still 50 lbs overweight. It's easy to say, enjoy it, tomorrow is another day, etc. But, I had been doing that for years. Tomorrow I'll start or Monday I'll start. Even if you have two off days in one week, the rest of the 5 you can still be reaching your goal. I was fortunate to have my husband by my side. Also, I had a friend who was supportive and I would bring my own meal to small group just so I knew I was within my calorie goal. Every day counts. If you are looking for someone to support you, pick me! I will help you :D
4) Inadequate exercise
Cardio Queens. That's what most women are known for. Cardio is good for you - don't get me wrong! But, training with weights and building muscle is great for you! Think of muscle as the engine of a car. The bigger engine, the more fuel you burn. Same with muscle. The more muscle, the higher your metabolism and calorie burn. Create a workout plan. Make sure you are doing something active at least 3-5 times a week. It doesn't have to be brutal. Even if you start with a walk and then do some squats, bicep curls, shoulder presses, etc.
If you are looking for a program, I create at home workouts for you and can send them via email or I can come to your home and teach you how to use your equipment and home to get you in shape.
5) Separating the soul from the body
As I mentioned, I am a Christian. I have found leaning on the Lord and working on my relationship with Him to help me. Before I would give into food/my ideas for relieving stress. But once I "Give myself to a higher authority and relinquish control to God" - 2 Cor. 12:10 things changed. My way of trying to control the situation was not healthy or beneficial. But once I gave control to God, I started to feel relieved. I could not do it on my own. I let go of the old mantras that I told myself: All I need is more willpower, all I have to do is stop eating so much, etc. I admitted that God is all powerful and released my struggles to Him. I was no longer saying or thinking "I can do this myself."
*** I found these 5 things helped me personally with my weight loss. I hope you were able to take some tips away from this and take off some of the pressure. You will lose the weight! You will reach your fitness goals! Not by tomorrow, but soon if you keep at it.
At the end of the day, it's up to me to press on and stay committed with this new lifestyle. I am so glad I did. I have a healthy relationship with food, a great support system, and I enjoy (WHAT?!!?!) working out. I never thought I would say that, but it's true! I have found things I enjoy doing (strength training, biking, hiking, etc.) and sure, some days I'd rather skip a workout and veg on the couch - I'm human! But I have been loving this healthy lifestyle this past year and a bit. It's been a amazing journey and I love trying new things and being active with my husband.