Let’s face it, wanting to lose weight is really the #1 reason most people seek out a personal trainer and a health coach. They’ve just had an epiphany—usually from a doctor or a best friend or their closet— about the current health trajectory of their future lives and they’re reasonably upset and scared. They are also usually confused about what to do about it, and rightly so: We live in a “diet culture” where fad diets pop up every week, with a $19.99 book and $29.99 cook book to go along with them, and 1000s of fitness and health gurus that are advertising their “brand”. We’re told to work out hard and fast to lose calories, and that the ratio of “energy in” to “ energy out” is the only equation that matters. To someone who’s exhausted and sick already, that is a horrible piece of advice. And it’s totally wrong. Our metabolic physiology is a lot more complicated than that, and each person is unique!
I often talk about my growing up in a time (60s-70s) where the idea of being on a “diet” was very uncommon, knowing or hearing about someone having cancer was very rare, as were heart disease and diabetes, dementia, cancer, kidney disease, breast and prostate cancer and auto-immune disorders—all chronic diseases that are epidemic in our country now. Obesity is an epidemic as well, and has been labeled as a disease because this condition results from a malfunction of the ability to regulate energy balance and has cascading effects on the entire body. And the more extra fat you have on your body, the harder it is to lose weight metabolically. Not only that, but the risk of all the above-mentioned diseases is higher when a body is storing fat around the central organs—the midriff. We call this the “central fat” and it’s interacting metabolically with the bloodstream that surrounds our major organs in an “angry” way, creating a higher risk of disease. More than 36 percent of Americans are now considered obese, according to the U.S. Centers for Disease Control and Prevention. An additional 34 percent are considered overweight, and this is a growing trend—especially among children and young adults. The enormous ramifications of this on our healthcare system, national debt and future generations should concern all of us. Especially since the younger generation is having “older” health issues at much higher rates than ever, and it will only get worse. As individuals and a nation, we really need to change course now!
While the solutions to these health problems are not magical and “instant”, many of them are simple and involve common sense and looking back at how people used to eat and live 50-60 years ago. Move. Eat regular balanced meals. Work hard. Play and Laugh. Take time to relax. Make time for recreation. Everything in Moderation and in balance. Guard your sleep time. Cook most of the food you eat and sit down for a meal. Get up early and go to bed at a decent time. Value the importance of social connections.
The National Weight Registry research shows that the Registry members have lost an average of 66 lbs and kept it off for 5.5 years. To accomplish that, here are some of their common habits: 78% eat breakfast every day and have significantly changed their way of eating including portion control and exchanging processed foods for more whole and plant-based ones, 62% watch less than 10 hours of TV per week, 90% exercise, on average, about 1 hour per day.
Things that are different now that work against a healthy weight and life? Here are my top ones: Electronic devices that keep us preoccupied and on our butts. Unmanaged stress which creates lots of anxiety and fear, leading to a continual release of stress hormones into our bodies that create more fat storage, Working longer and more erratic hours, upsetting our circadian rhythms and leaving us too tired to exercise—triggering cravings fpr “energy” drinks and sugar.. Poor life and time management skills, which paralyzes us moving forward to reach our healthy life goals.. Unhealthy fast food everywhere and eating in a hurry, leading to digestive issues and poor nutrient assimilation. Too many confusing and misleading food choices in our grocery stores, mostly processed and devoid of nutrients that energize, heal and sustain. Searching for a “magic pill” and an instant fix and trying them all unsuccessfully. Overlooking sleep as essential to our well-being and crucial for weight management. Thinking that being “busy” is a marker of a successful life. Not having enough solitude and silence—the brain needs a time-out! Reaching for a pill(s) before we contemplate a lifestyle change that could very well take care of the problem without side effects. Thinking that time and money spent practicing self-care is “frivolous”. TOO MUCH EXERCISE, NOT ENOUGH FOOD (yep, that’s right!.) And finally this big one—Not honoring our deepest longings and desires enough to take action consistently and long-term to have the life we really want!
Change takes continuous EFFORT! You keep making changes and taking small steps DAILY, and you don’t stop when it’s not moving quickly enough for you. You practice PATIENCE and PERSERVERANCE and you see the picture of what you want clearly in your mind when you wake up, all through the day and when you close your eyes at night. Eventually—and in your own metabolic timing— you will see the changes you want! It takes COURAGE, and courage comes with PRACTICE!
So what are some good habits to learn?
Prepare Breakfast! If you prefer, You can do this at night with some Overnight Soaked Oatmeal or a fabulous Green Smoothie Both can be put in the frig and ready to go in the morning! I personally love my 2 fried eggs and avocado toast with tomatoes and a dash of balsamic vinegar and sprinkle of cilantro. Getting your day off to a start properly fueled will prevent blood sugar crashes, give you plenty of energy for the morning and prevent hunger binges later! It also starts your metabolic furnace burning fpr the dayand that’s exactly what you want!
Prep your food. In order to make it easy and quick to make a meal, there are things you can do after each grocery trip—1. Chop, Grate, Shred Veggies and store in containers ready for a salad, a saute or a veggie wrap. 2. Pre-cook meat and have ready to add to rice, veggies or to make a sandwich. Make a big pot of soup and a grain each week—try one of these easy vegan soup recipes (a great way to get your disease-fighting plant foods in, and slimming too!) Great for late meals, in-between snacks and even breakfast. If your food is already prepped, grabbing snacks, packing lunch and making a quick dinner is a snap! Embrace a plant-based way of eating to balance hormonal levels and stabilize blood sugar, both of which are essential for weight loss and maintenance. Check out this great prepping how-to article!
Move Everyday. Whether it’s walking around the block or for 20-30 mins. Put on some dance music on and go for it in the comfort of your home (one of my favs!). Join a gym and try a different class every week till you find 2 or 3 you love. Hire a trainer and set up appointments that you have to keep (or you’ll be charged..)! Get an accountability partner that wants to get healthy too! (to see what 15 minutes of walking a day can do for your body, click here)
Get outside and go hike —important even in the winter!
Keep a Gratefulness Journal List 5 things you’re grateful for everyday—people, things, YOU! Include beautiful quotes and poems and pictures of things you love, anything that inspires you towards joy and higher purposes and motivates you to lean in to your goals.. Keep a next-day to-do list in it as you check off worries and duties before you sleep. (this can really improve the quality of your sleep!) Keep it by your bed and take it with you when you go. You never know when you’ll need positive reminders and encounter inspiration! When we cultivate being grateful for our lives and curious about the world around us, our emotional and mental health improves and we naturally want to take better care of ourselves in every way.
Develop Mindfulness and Intuitive Eating as a way of life. Not only is slowing down and paying attention a great way to reduce stress and inflammation in the body, it’s also an essential habit to learn in the quest for weight loss. It could be slowing down to really chew our food, enjoying a meal with people we care about, taking a time-out during the day to re-charge, keeping our eyes and ears open (and our phones at home!) on a walk through the park,, taking 2 or 3 minutes to deep breathe and clear our minds, meditating on a verse or a thought that is calming to us, or pausing to decide if we’re really hungry and that’s why we’re reaching for that candy bar or extra helping —-or if we’re angry, sad, frustrated, bored, tired or just really need to talk to a friend… Learning to get in touch with our feelings, thoughts, bodies, hunger signals and the world around us can help us to appreciate how wonderful our life is, what we need to change and gives us the courage to rearrange our priorities so we’re creating the peaceful and healthy life we want to live!
Be Patient. Rome wasn’t conquered in a day and neither will your weight easily fall off. That may be hard to hear, but it’s the truth. If you have more than 50 pounds to lose, give yourself about 6 months to stabilize your weight in the healthiest way possible.
DRINK WATER! Tons! Make it your main drink. No way to lose weight without doing this. Nuff said.
These are just a few important first steps to take, and keep this in mind—nothing will change until you change it. But once you start, momentum will grow and so will your passion for more, more!
I would love to assist you, walk beside you, motivate and coach you, educate and inspire you—let’s connect!
Be Well—Carol
