Break the Vicious Cycle of Weight Loss

The end of January is a good time for the first summaries of New Year’s resolutions. Why so? Most people at this point struggle with doubts whether to continue with the decisions they have made, they hesitate, or some obstacles appear, and it turns out that some solutions don’t work.

If your goal is to lose weight, but once again you feel that you are stuck in a vicious weight loss cycle, this entry is for you. I want to share with you 5 rules without which, in my opinion, it is difficult to achieve satisfactory results. Let’s get started!

 

Not All Goals Are Created Equal

I want to lose weight – sounds familiar? Seemingly, everything is clear: just lose weight, i.e. reduce body weight. However, this is definitely not enough! Formulate your goal following the SMART principle (S – specific, M – measurable, A – achievable, R – realistic, T – timely). According to it, the goal should be: specific, measurable, achievable, realistic and time-bound. Plan how much weight you want to lose, in what time, what methods you will use to achieve your goal, and how you will track your progress.

Remember that the goal must be achievable and realistic! That’s why in one of my previous entries (HERE) I emphasized that small steps lead to great results. Don’t expect too much from yourself and take into account your individual capabilities. It’s better to focus on small progress that you can maintain. Quick weight loss is not always the best way.

 

Plan B

Numerous professional and household responsibilities often thwart our plans. A longer return home, a cold, taking care of children, etc. are not excuses, but real reasons that make it not always easy to maintain healthy habits. My advice is to prepare a plan B that you can use in difficult times.

What does plan B cover? It can be, for example, a healthy meal in the freezer that you have prepared earlier and will be perfect when you don’t have time to cook. Another alternative could be pre-made meals with good ingredients or dietary catering (of course, I recommend the offer of Foods by Ann HERE). Think in advance what may hinder you in your resolutions and try to create a minimum plan that will allow you to stay on track.

 

It’s Not All Black and White

I know that the beginnings can be difficult, but at the same time, this is when we have the most energy to act. When everything goes as we expected, our energy reserves increase, but what if we stumble?

I would like to encourage you to reject the false sense that everything is black or white. It doesn’t always have to be perfect, and being imperfect doesn’t invalidate everything you’ve done so far! Notice your efforts and appreciate yourself for them, and if you fail to fulfill your plan for a given day (e.g. do the planned training) – do not completely abandon the activity! Get back to it as soon as possible  

 

Support – Extra Strength

Seek support from family, friends and other communities that bring together people with similar goals. The exchange of experiences gives an additional boost to action! Good relationships with loved ones are an essential element of a healthy lifestyle.

I know how much you benefit from training together during our Healthy Events. If you feel that you are missing someone with whom you can share your thoughts, doubts, and small successes – check out my social media and the Community in the Diet & Training by Ann application (HERE). We are waiting for you!

 

Consistency and Patience

Unhealthy habits developed over the years are difficult to change or eliminate overnight. The same situation applies to building new habits that support health. Losing weight takes time, consistent actions and, therefore, patience. Don’t be discouraged if the results don’t come as quickly as you expected. I think it is important to note here that even a 5% weight loss brings health benefits.

Although it may sound controversial, I encourage you to find joy in the weight loss process, instead of focusing only on the results of your actions. This will make it easier for you to stick to your new resolutions. A source of joy may be, for example, a new type of physical activity (such as dancing) or the discovery of new flavors that will become a permanent part of your menu.

Investing in health is one of the best decisions you can make. A good plan, adapted to your current capabilities, is essential. Remember that it is never too late to change. Every step, even the smallest one, brings you closer to your goal!

 

Bibliography:

1. Varkevisser RDM, Stralen MM, Kroeze W, Ket JCF, Steenhuis IHM. Determinants of weight loss maintenance: a systematic review. Obes Rev. 2019 Feb;20(2):171-211. doi: 10.1111/obr.12772.
2. A Brytek-Matera. Psychodietetyka. PZWL. 2021. roz. Bąk-Sosnowska M. Niezdrowe nawyki żywieniowe i ich zmiana.