3 Keys to Sustainable Weight Loss

3 Keys to Sustainable Weight Loss

We're here today to talk about 3 keys to sustainable weight loss.  As health professionals we speak to many people about their eating habits, and use our expertise to help guide and support positive lifestyle changes.  Those changes are what help our clients adopt healthy habits that not only improve their overall health, but also aid in weight loss.  With that in mind, we wanted to share a few tips that will help you on your weight loss journey. 

1. Stop going to extremes.

We have found that some of those we've worked with have tried all kinds of plans, some being fairly extreme.  We support overall healthy eating, which means focusing on eating real foods whether that means preparing them yourself, or making good choices when you're away from home.  However, some of our clients have tried plans that are too extreme causing them to feel deprived, which ultimately led them to quitting.  That in turn led them to feeling like a failure which only worsened their eating habits.  Our thought is that everyone has a bad moment or day, and when that does happen to just pick yourself up by choosing something healthy at your next meal.  There is no need to berate ourselves for one poor choice. And, if it happens again, no need to shame yourself, just pick yourself back up and start again.  Instead, try using this phrase, ""I'm normal and this is predictable. It happens to almost everyone, and it's OK."

2. It's essential to enjoy what you're eating.

We believe you need to enjoy what you're eating to be successful on any plan.  That said, our plan focuses on a variety of healthy foods, plus we help you by giving you recipe ideas, as well as tips and strategies while dining out.  That said, if you're someone who simply hates salad but loves a burger then eating salads everyday probably won't work for you.  Instead, we would have you focus on having a side salad with your burger instead of the fries.  Remember, it takes time to change your taste buds.  For example, if you love sweet treats try using more natural sugars like honey and then limiting them.  Eventually, you will find your palate has changed and you won't have those cravings.

3.  Choose changes that you know you can sustain.

Something else that's important to consider is to make sure you are following something you can sustain.  Though there are many programs that are helpful, if you won't be able to follow it long-term than it's not the right fit for you.  That said, if you're someone who has a busy lifestyle you may not have time to make all of your meals from scratch. With that in mind, you would need to take that into consideration when following a plan.  Our plan works well for both those who enjoy cooking, as well as those who prefer to get their meals out.  In either case, we provide tips to help you make healthy choices. We believe it's important for you to choose something that is realistic to your lifestyle. 

Here are some principles to use to increase your probability of lifelong success:

• Avoid extremes.
• Choose food options and alternatives that you enjoy.
• Be honest with yourself about whether a certain new habit or food choice is a good fit for you.
• No shame - just reality and truth.

Reference:  Psychology Today, The 3 Keys to Sane, Sustainable Weight Loss, Susan Biali M.D., July 28, 2016, https://www.psychologytoday.com/blog/prescriptions-life/201607/the-3-keys-sane-sustainable-weight-loss?utm_source=FacebookPost&utm_medium=FBPost&utm_campaign=FBPost