Why is it SO hard to lose weight?
How many times do you ask yourself this question?
Anyone with a weight loss goal, who is working hard on establishing healthy habits, and trying to decrease the frequency of making unhealthy choices knows that losing weight takes time!
By now, you’ve likely heard our nutrition coaching staff say that progress is rarely a straight line and that your weight loss journey is going to take a long term approach to dial things in. This long term approach takes much dedication and patience on your part. Paying attention to nutrition and taking the time to learn healthy habits to keep the weight off and be healthy across your lifespan is tough, but rewarding work.
As nutrition coaches, we work with clients at various points in their journey. Everyone has their own reasons for wanting to improve their nutrition. While losing weight is not a goal for everyone, losing weight and lowering body fat is the most common goal we hear. Many people acknowledge that they need an accountability partner to help lose weight because they encounter some all too common roadblocks during their weight loss journey.
Let's take a look at 3 of the most common roadblocks to lose weight:
Looking for quick fixes or following fad diets -
It is often really tempting to follow a diet that you have heard has worked for someone else, which has led to a rapid weight loss. What you don’t know about this is that often these quick fixes or fad diets are super restrictive and are tough to sustain, leading to the regaining of weight.
There is no one size fits all approach to weight loss. The benefit of meeting with a nutrition coach is that we work with you to come up with an individualized plan that fits your lifestyle. We also teach you to layer healthy habits over time and communicate with you regularly regarding strategies to stay on track with your goals.
Not paying attention to what is going into our beverages -
So many times, we look at incorporating lots of healthy foods in our diet when we are trying to lose weight, but we forget to pay attention to what we are drinking. Things like sugary coffee beverages, regular soda, and fruit juices are packed with sugar and extra calories that can stand in the way of our weight loss goals.
Our nutrition coaches help to educate you about these commonly overlooked roadblocks, teach you the importance of logging, and help you learn to read food and beverage labels. These tactics will help you make a more informed decision about these types of items and see how drinking these beverages affect your goal attainment.
Going all in and making too many changes at once -
Weight loss is a marathon and not a sprint. There is a tendency to want to make too many changes all at once in order to meet our goals sooner. What we see is that this is WAY too overwhelming, and people aren’t investing the time it takes to make healthy habits part of their foundation.
You may hear your coach say that there is a 3-month minimum time commitment required when entering a nutrition program. This is not to be mean, but rather help you achieve your goals by truly taking the time to learn healthy habits and avoid the temptation to make too many changes all at once.
If you are looking to get some help with overcoming your own roadblocks on your weight loss journey, the nutrition coaching staff is here to help you be an accountability partner to achieve these goals.
Have you ever gotten home from a long day at work and found yourself down a whole bag of crisps or sleeve of cookies? Maybe after your long day with the kids you sit down and relax with a little mindless binge on Netflix and automatically turn into a bottomless pit that eats through the pantry like the Hungry, Hungry Caterpillar? Raise your hand, because we have all been there!
In general, if you’re not hungry, you’re emotionally eating! According to research, a high boredom task increases the desire to snack and it was proposed that increases in eating may be used as an attempt to distract from an experience, in this case being bored or stressed! We often see this while sitting in front of the TV or computer, when feeling stressed about an upcoming deadline, or simply needing a mental break from certain tasks like writing emails. What situations do you find yourself snacking more even though you aren’t hungry? Did you take the time to check in with yourself first?
Just because boredom or stress eating is common, it does NOT mean we have to keep doing it! Here are 5 strategies to help you overcome this habit:
Fix your mindset
This is KEY! Instead of thinking thoughts associated with a negative emotion, try turning it positive. Instead of “this is boring” or “this is awful, I hate answering emails all day”, try asking yourself “how can I make this more enjoyable” or thinking, “Everyone has to do some tasks they don’t want to do in life, this is just one of those for me!” While this may seem small, changing negative emotions to positive just by mindset will make a world of difference!
Out of sight, out of mind! Don’t allow your junk food to be so easily available. Choose to get rid of them, place them in high cabinets, or even the freezer!
Change Up Your Routine
Winding down with TV at the end of the day? Decide how many episodes you are going to watch and think about setting an alarm. Rather than snacking, bring a water or seltzer to keep your hand busy. Getting more bored? Move to a different, more stimulating task.
Learn Your Hunger & Fullness Cues
Take the time to check in with yourself and evaluate if you are truly hungry or just bored! Don’t eat until you’re full and SLOW DOWN! It takes time for your brain to get the signal from your stomach that you’ve had enough.
Practice Mindful Stress Management
This is as easy as remembering “STOP”! Slow down, Take a breath, Observe how you are feeling/thinking and why, Proceed while considering multiple possibilities.
Stress and boredom eating can create a cycle of continued negative self-talk, thoughts, and feelings. Keep these 5 strategies in mind the next time you feel overwhelmed or sit down to unwind in front of the TV. If you are looking for more guidance to create a better mindset and healthy habits, schedule a time to speak with our nutrition coach to help you find the path to success!