My own problem with losing weight whilst so stupidly busy has got me thinking; what I need is a strategy that will help me stick to my diet, no matter what.
I was complacent last week in the face of all the disruption and frankly needed to be reminded that I had to plan, if I wanted to stay on track.
Looking back through my client files I have found a number of things that seem to consistently help when losing weight. I have put them into a 5 point strategy for sticking to a diet.
Here are (in my opinion) 5 of the most important points to remember when losing weight, starting with
1.Calorie awareness
When starting a diet it’s a really good idea to have an awareness of the calorie content of your food choices. I’m talking ‘awareness’ not strict counting.
I am not a fan of calorie counting diets per se; they can empower you to make up your calorie allowance from mars bars and etc. Whilst you may not exceed your quota this can in no way be called healthy (I remember I did try this in my twenties; it didn’t work and I got very, very spotty!!). Plus calorie counting can, in my opinion lead to a myopic view of foods, believing they should only be chosen for their calorific value. However having said all that, when you start to make changes to the diet, I have found that it is really helpful to understand where that weight you’re trying to shed may have come from.
Once on the diet road, being armed with some calorie information can empower your choices and keep you in control. Realising how many calories are in that chocolate digestive (86, by the way) may just help you say no thanks.
For example, breakfast went well, lunch with clients, less so. Whilst you didn’t have a pud you did have a pasta dish……….. with cheese. Your little calorie book says you probably consumed your remaining daily allowance along within that meal. So because you know this, it allows you to make a different plan for supper.
This is a damage limitation tactic. Real life does get in the way of every single diet; by having a vague idea of the calorie content of your foods may give you the best chance of staying on track in the early stages.
2. Have realistic expectations
One of the biggest misconceptions we have about dieting is how long it takes. There is a feeling that once we have decided to lose weight and have been ‘good’ for a few days, our target figure (excuse the pun) should be showing up on the scales.
The bottom line is (sorry, can’t help myself); permanent weight loss takes time, definitely weeks and most likely months, depending on how much you have to lose.
Yes it is possible to lose 7 lbs in 7 days (no, I’m not telling you which diets these are!) however the strategy is not sustainable or healthy, long term. Once you come off them and return to normal eating, it all goes to hell in a hand basket. You’ll find the weight you lost comes home to Mama, usually with a few more pounds for good measure.
So it is important to approach any diet with realistic expectations. A generally accepted healthy and maintainable weight loss is between 1 ½ – 2 lbs or just under a kilo, per week. If you reduce at this rate, you stand a greater chance of keeping it off – permanently.
A useful metaphor for the right approach is to think about Christmas. I love it! But as much as I want it to come round beforehand, it won’t be happening before December 25th, no matter how much I’d like it to happen sooner.
Accept a weight loss of around 2 lbs a week on which to base your target weight and goal date. This way you will feel more in control and inclined to stick at your diet, which should help maintain your motivation.
Tomorrow: Points 3, 4 and 5