While many people are able to lose a substantial amount of weight, very few keep the weight off for more than a year.
In fact, less than 1% of the formerly obese will maintain their 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.
Now I 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 I’d rather share with you what I 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 my 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
Yes, the mindset is by FAR the most important first step to achieving long term results. You see there is a VERY unhealthy mindset that needs to go if one is going to experience long term weight loss.
This mindset is that there’s a quick fix for weight loss. The truth is, long term weight loss takes TIME and PATIENCE. There isn’t a short cut or easy path.
There are no 30 day fixes or magical cleanses that will change everything. Sure, anything works short term but you want long term results.
Short term fixes equal short term results. Which makes sense if you think about it. How many great things come from a short term focus? Every great marriage, career, athlete, etc. came from a long term mindset and focus.
There are plenty of easy paths, and they all lead down the same dead end road.
Step #2 to Lose it For Good – New Habits
Your current weight is the outcome of your daily habits. The foods you’re eating OR not eating every day make up these habits. For most of us these habits were ingrained years if not DECADES ago.
And yes, everybody knows that whole foods are good and processed foods are bad. Actually, most people struggling with weight loss will say they know “exactly what they’re doing wrong”. This is only partially true.
They know which habits are unhealthy but they’re not sure how to integrate long term clean eating habits into their life. Habits will make or break your health and fitness.
Knowing something and integrating it are VASTLY different things. For instance, a one arm pull up is one of the most complicated exercises to do but it’s easy to explain. To perform a one arm pull up, you grab the chin up bar with one hand and pull up. Again, very simple to explain but very hard to actually perform.
Do you want long term weight loss? You’ll need to integrate long term habits.
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.
I’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 – Quality 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.
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.
So, eating 800 calories a day will help you lose weight. But watch what happens when you deprive yourself of nutrients for too long. Your body fights back and further weight loss becomes nearly impossible.
Step #5 to Lose it For Good – Your Support System
As with everything in life, having a the proper support and coaching makes all the difference. If you were to study the top 20 personal trainers in the US you’d learn they all have ONE thing in common. That one thing is they had great support and coaching.
Support is the glue that hold everything together. You’re a busy woman with other things to do. You need someone who is willing to walk with you on this journey.
But the question is, are you ready for a long term body transformation or are you going to continue with short term fixes. Are you going to continue trying new diets, even though you’re not crazy about them?
Are you going to say you’re too busy for your health, when in reality your health is one of the most important things to focus on.
When you’re ready we’ll be here waiting for you. Email us at info@FuseFitnessStudio.com when you’re ready to start your journey.
Have a blessed week 🙂