Stop Putting Weight Loss On A Pedestal

This is a topic that I’ve recently spoken to clients about.

The mental side of weight loss can be stressful. Especially if trying to lose weight has been a struggle year in and year out.

3 years? 5 years? 10 years? Lifelong?

The longer the struggle, the more the focus becomes weight loss. In other words, the more this weight loss DOESN'T happen, the larger it becomes. We dwell on it. Dream about it. And even let it consume our daily lives. The strive for weight loss grows into something that is all encompassing.

In all my years as a dietitian, I've witnessed it firsthand - and understand the fight that happens within.

But I also understand that this is no way to live.

Easier said than done, I know, but often for success to finally set in, there needs to be a shift in perspective and mindset.

First, take the goal of weight loss off of the pedestal you've built for it. Instead, return to basics.

"But, shouldn't I do something extreme to help me jump start this?"

NO! (hard stop)

When we go all in or extreme, we often get too focused on the minutia and not the big rocks we can move to foster the weight loss journey. What do I mean about the minutia? Eating a banana versus blueberries. Worrying about one yogurt having 90 calories versus another that has 150. Or, thinking that a specific diet or cleanse is the answer ... keto, vegetarian, 5 day juice cleanse.

(By the way, I believe most, if not all, juice cleanses to be total BS … which will be a topic for a different day.)

Now, here are some big rocks:

1. Establish a process, beginning with the goal of eating healthy instead of ALWAYS trying to lose weight. This small step can take the undue mental pressure off of losing weight. Your mental framework is honed in on the choices that help you feel better. And, in turn, the by-product of becoming healthier can be weight loss.

2. No matter what you're trying to lose, be it body fat or overall body weight, we want to minimize muscle loss. So, get your protein intake up to offset #3. Ideally, base this number on your lean body mass. At minimum, just be consistent with a good protein source every meal.

3. Reach a caloric deficit. This can be through a combination of reducing overall energy intake (eating less) and exercising. But, the bottom line is weight loss requires an energy deficit for the body to pull stored energy (body fat) into circulation to be used.

4. Eat fruit and vegetables daily. Besides all the vitamins and minerals, you'll find a good source of fiber that will lead to greater satiety.

5. Exercise consistently. Including 2-3 days per week strength training. Muscle is our greatest fat burning machinery. Why not give it the opportunity to use more of what you want to get rid of body fat?

Get away from the hyper-focused state of achieving weight loss and focus on the process of getting there.

Take it down off that pedestal and hoist up simply taking care of yourself better. You'll be surprised at how your body can change (without the dread of trying to force it to change).

And, as always …

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich
RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training & Nutrition
#TrainForLiFE