But, here are 8 tactics to keep you from falling into that abyss of yo-yo dieting...
There is no magic pill. There is no quick detox. There is no 21 day celebrity diet. You might think there is this cure-all out there, but there is not. If you fall into this trap, you’ll only be falling into the abyss of yo-yo dieting. That does not work long term. Trust me – I’ve been there.
But weight loss can be simple – just eat less.
Obviously, easier said than done. If it was that simple, more people would be at their ideal weight and there wouldn’t be an obesity epidemic raging out there.
But, we live in a super-sized world filled with extra calories. Everywhere you turn tempts you with the ease of over-consuming what your body needs every day:
As you are probably aware, there are literally unlimited opportunities to pack away the extra food and prevent you from reaching your ideal weight. Time, after time, after time.
There is hope however….
If you are willing to make changes, are willing to accept the reality of what needs to be done and are prepared to be honest with yourself, then you can make the changes you want.
Like I said, fat loss is simple, if you know what to do.
With that being said, I am going to share with you 8 tactics to keep you from falling into that abyss of yo-yo dieting. Just keep in mind, this is up to you if you truly want to achieve the fat loss you desire.
HAVE THE RIGHT MINDSET
Be truthful with yourself. Are you ready for change? I completely get that a lot of people are terrified of change. But if you have gotten over this fear and made the decision to change your lifestyle and work hard on both your eating and fitness habits, then you have taken the first step toward a healthier and more vibrant life.
HAVE A PLAN
Nothing happens by chance. You need a plan to follow. For fat loss, this means preparing a meal plan and grocery list for the week, a trip to the grocery store, a day spent meal prepping, some time spent portioning the food into containers, and then packing it up either for your evening meals, your work lunches or both. Then you must plan the days you are going to workout at the gym and what exercises you will do each day you workout. Then you have to go to bed each night at a time that gives you plenty of sleep. Lo and behold, you start to see the results you want.
So, plan for it, implement it, and make it a habit that can give you repeated success long-term.
KNOW YOUR “WHY”
If you don’t truly know why you are pursuing your weight loss journey, you won’t truly be empowered to follow the journey through to its end. When I lost 65 pounds, I did it because my WHY was “If I don’t lose this weight, I will develop a host of medical conditions that will lead to my early death”.
That drove me relentlessly to remain passionate about being successful with my goal.
So, have a heart-to-heart talk with yourself and be brutally honest. You need to know your real WHY. And, it’s not enough to say I want to lose weight or look and feel better. Everyone has that goal and you just need to take a look around to see that goal is not working well for most people.
You must go deeper than that. You need to have a genuine, deep, emotional reason to make these changes. If you don’t, then it’s just not going to work for you.
YOU NEED TO BE ABLE TO SAY "NO"
When you know your WHY, you can say NO to all the social and marketing stimuli out there trying to get you to eat. When I coach, I work on empowering my clients to be confident so that they have the ability to say no, when they might have said yes in the past.
If you are empowered with the ability to say NO, then it becomes easy to take a pass on the donuts at the office or to not ordering the extra bottle of wine at dinner. Every day we are faced with opportunities to easily overeat in the space of seconds, and it is in those situations when being able to say NO can help us achieve the weight loss we want.
So, work on not saying yes to everything that passes your eyes, and start saying NO.
CHANGE YOUR ENVIRONMENT AND LEARN NEW HABITS
If you’ve read this far, chances are you are beginning to accept that change is coming. You can’t keep living the same life in the same way with the same habits and expect a different outcome. The way you do things is going to have to shift. If you accept that, then it’s time to think about working on changing your eating and fitness habits.
For example, if your current habit when you get home from work is to sit in front of the TV for 2 hours before you make dinner, then you might think about going to the gym and working out on your way home. Continue to do this on a very regular basis and all of a sudden you’ve developed a new, healthier habit.
You might also find that your environment needs to change a little. Maybe your weekends need to stop involving your favorite alcoholic beverages or that you need to stop bringing candy into the house altogether. You need to be bold and make environment changes so your new healthy habits can flourish.
VALUE YOUR BODY – IT’S THE ONLY ONE YOU’VE GOT
You must have the self-confidence to realize the value of YOU. If you can bring yourself to think like that, you’ll only want to do what’s best for your body. Your body might not be where you want it to be, and you might have a long journey ahead, but you need to value your health, body and yourself as a person to be successful in this journey.
We all deserve to be happy, healthy and be at our ideal weight, but you must respect yourself to make these changes and continue with these changes. If you let self-doubt or a lack of self-worth creep in, you’re going to say forget this and jump right back into binging.
So, be gentle with yourself. Start to love yourself and value YOU. If you do that, change will become simpler.
KNOW WHAT IT TAKES TO GET THE RESULTS YOU WANT
Depending on where you want to take your body, you need to appreciate the path you might need to get there.
Whatever your goal, be realistic about time frames and know what changes need to be made for those changes to happen. You didn’t gain all that weight in one month and you won’t lose it that quickly either. Figure a good, long-term sustainable weight loss is 0.5 – 2 pounds per week.
Embrace the journey, experiment with yourself along the way and you’ll find you’ll learn a lot about yourself.
LIVING LIFE AS A FITTER PERSON
Everything I mentioned above is change. And, as I previously mentioned, some people fear and fight change.
But, if you truly want to lose weight and get healthier, you need to change and those changes need to be permanent. You need to begin to live by a different set of rules. Permanently eating different foods in different amounts, exercising regularly, and not always saying yes to what everyone else is doing.
Embrace the fact that things are going to change, for good, and you will become a fitter and healthier version of that person you were before. And remember, you don’t get to revert back to your old ways when your goal is reached as that is how people rebound or yo-yo back and forth.
Embrace the new you, appreciate the new you, and inspire the people around you to make similar changes.
THINK ABOUT THE 8 TACTICS AS 1 STRATEGY
If you really want to change, the above tactics need to be implemented. I’ve done this since 2008 and just flirting with the above won’t bring you success. It only subjects you to the yo-yo effect, so it is imperative you work on all of the above as part of one strategy.
I am passionate about health and fitness and I genuinely believe mastering your own health and physical fitness is a life skill that pays you and your loved ones dividends for years to come. You’ll have more energy for work and your career, your family and loved ones, you’ll look and feel awesome, you’ll begin to love to exercise and gradually one day you’ll look up and realize that it has now become a way of life.
Mitch Kahn is the founder of Live Lean and Fit. Mitch is a Master Personal Trainer, Health Coach and Weight Loss Specialist.
Find out how changing your mindset can help you life a fitter, healthier and happier life and what to do about it.
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