Less than 1% of the formerly obese will maintain weight loss for more than a year, according to a study conducted in the UK in 2015. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124.
Does this mean that once overweight we are all doomed to stay overweight?
Participants in the study were told to “eat less and move more”, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough. As we say at Fuse, it’s a great slogan but it doesn’t actually help anyone.
Now we could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead we’d rather share with you what we know to be true about lasting weight loss.
Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of our clients – in stark contrast to the UK study results!
Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul?
Here are 5 steps to lose it for good…
Step #1 To Lose It For Good – The Right Mindset
There are only two mindsets to choose from when you approach your quest for weight loss:
- This is a temporary change in my behavior.
- This is a new way of life.
There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.
Step #2 To Lose It For Good – New Habits
Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.
As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.
Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.
If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking flavored seltzer water. Once the habit of flavored seltzer water has completely replaced your sugary soda habit then you can start replacing some of the flavored seltzer water with purified water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.
Step #3 To Lose It For Good – Your Environment
In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.
The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.
We’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.
Step #4 To Lose It For Good – Good Nutrition
The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.
Sure, educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.
The truth is, most fit people don’t obsess and count every calorie. It’s an exhausting process that most will not stay with. They have a ballpark of what the portion size should be which is often the best means of understanding quantity.
Step #5 To Lose It For Good – Accountability
If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.
Nothing is more powerful than accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently if there’s accountability than you would when working on your own.
At Fuse, we accomplish the accountability component by simply having the person send us a very SIMPLE food and activity journal. We can then coach them, instead of giving them generic advice like “eat less, move more”. If you want great results it will have to start with great coaching.
If you want to jump start your weight loss this September/October check out our 21 Day Rapid Fat Loss Program. This program has all the right components to ensure you’re successful. The details will be coming our soon but you can always email us (info@FuseFitnessStudio.com) right now for more details. We’ll only be taking 17 people to guarantee we’re giving the best coaching possible!
Have an amazing day.
Fuse Training Team