Have you been up and down in weight for years? Do you feel like you’re never going to win the battle of the yo-yo? The problem is, even when we lose weight by ‘dieting’ if we don’t change our habits, then we’ll end up back to where we started (generally, plus a few pounds).
What Goes Wrong With Weight Loss?
The reality is that weight loss starts with a change in mindset. We look at the amount of weight we need to lose as a huge mountain to climb. And guess what? It can be totally and utterly overwhelming and we ‘fail’ when we have a bad meal, or a cheat snack, or can’t resist that slice (or two) of cake. Then when we get angry with ourselves, talk badly to ourselves (‘shaming’ our gluttony, or laziness, or lack of will power, etc.) and the think well, we’ve made a mess anyway now…it’s ruined… so we go and eat more. Sound familiar?
Psychology Vs Biology
As a coach with a background in psychology, I always explain that how you see yourself and your core identity predicts your actions (see yourself as overweight, averse to exercise or unworthy, and you’ll act accordingly). But biology also play a role sweetheart. The stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around your tummy. Stress less, weigh less. Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both.
Avoid the Sad Step
I hate weighing scales with a burning passion. They are cruel. We can be so dedicated and on it all week and then stand on the scales and BOOM! we’ve gained 2 lbs. So what the hell? Right? It doesn’t work so let’s give up now. The reality is our weight can fluctuate up to 6-7 lbs due to the time of the month, what medication we’re taking, how much water we drink, when we last went to the loo, and so many other factors. Do you know what doesn’t lie? Your waist. Just measure your waist or see how your clothes feel. That will tell you everything you need to know. And by not focusing on weight and incessant weighing, we’re not focused on going up or down per day. This is a long-term gig. I know it sounds trite, but it very much is a change in how you live, not a change in what and what quantity we eat.
What Can We Focus On Instead?
Here is the thing. Health is the key. Seriously. If you focus on what you can do to become healthier, you will lose weight. And it’s not such a specific be-all-and-end-all goal. When we focus on better health – anything and everything you do, and better choices that you make can lead to a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease, etc. and will get you closer towards your size-goal (i.e. dress size) as a happy side effect.
The Four Pillars
Every single thing you do towards a healthier life brings you closer to what you want. I always focus on the four pillars with my Feed Your Fairy Membership which are:
- Sleep (7-8 hours a night). Your body won’t lose weight effectively if you’re sleep deprived.
- Water. Depending on your weight this is generally around 3 litres.
- Nutrition. Eat the rainbow. If you’re plate is beige then you’re not eating healthily.
- Movement. Every. Single. Day. I aim for 30 mins exercise a day and 10,000 steps. I stretch (yoga) for ease of movement and love a good dance workout.
So What Should Your Goals Be?
Your goals should small, sustainable things over which you have full control. Did you eat five servings of fruits and veggies today? There’s one goal met. What about eight hours of sleep? You can’t control the amount of sleep you get, or the quality of that sleep, but you can control what time you go to bed, and your sleep hygiene routine.
And, My Darling Girl, Breathe…
Take a few minutes in your day to slow down, focus on your breath, set your intentions and connect with your body. It will keep your in line with your priorities but it can also help lower your body’s stress response. This is my favourite way to breathe – it’s called “Cocoa Breaths” and is my technique for breathing in a focused and peaceful way. Click HERE to watch the video.
My Final Tip for Weight Loss
Be patient. I will be the first to tell you it’s not my strongest character trait, but this has to be a change in the way you live and how your treat yourself. If you focus on self love, self care and looking after YOU, your health, your energy, your body because you DESERVE to feel healthy, then you will become more at peace with this journey. It shouldn’t be a battle, but a gentle celebration of self.
If you would like to learn more about my Feed Your Fairy Membership which focuses on this journey or self love and care then please click here.