Just like clothing, weight loss is definitely not one size fits all. Finding the combination of the right nutrition plan and fitness program, along with maintaining the self discipline it takes to follow through is often no easy task. Often times, attempting to create your own weight loss program can be overwhelming. Applying these simple strategies will help to organize your approach to a healthy lifestyle and create a custom plan that works for you.
Unfortunately, some of us were not blessed with the genetic gift of eating what ever we feel like, not exercising and still maintaining an ideal weight. For most average americans, especially women, the weight loss struggle is very real. Consistency, simple changes or an alternative approach can make all the difference to achieving those hard to reach goals. If you can relate to this, try creating your own custom plan, developed just for you, using these essential tips.
- Don’t allow History to Repeat Itself – If weight loss is something you have struggled with for a while, or possibly your entire life. It is very possible you have tried a weight loss program or fad diet in the past. If weight loss is still a challenge for you today, realize that whatever that program was, it did not work for you long term. They key to success with a weight loss program is finding the combination of realistic meal plans and fitness programs that compliment your lifestyle. Times change, and so does your ability to commit to certain programs. Instead of returning to those historic methods, take a fresh approach at what works for your lifestyle today.
- Use Trial and Error – I know this sounds a bit like a science experiment, but indeed that is what weight loss is. Its not magic, its science. Just as medical doctors trial a prescription drugs and see how you respond, we must take the same approach with weight loss programs. What works for one person, may not work for another, for many reasons. Age, genetics and medical history are all contributing factors when it comes to finding a successful weight loss program. Try something for 30 days and monitor your results, if you are not seeing positive changes, adjustments should be made to the program. If you have attempted several nutrition and fitness plans and are still dissatisfied, consulting a professional health coach on this matter is always a good idea.
- Clean Out the House – Out with the old and in with the new. It is impossible to be tempted with poor food choices if there are no unhealthy options available in your pantry. I’m not suggesting to throw your food in the garbage, donate it to your church or bring it in the the office. Once its all gone, replace it with healthy alternatives. Keep portioned fruits, veggies and nuts handy instead of chips and cookies. Have infused water on hand rather than soda or drinks with added sugar. Eliminate the challenge of last minute decisions by planning meals, snacks and drinks ahead and stick to your list while grocery shopping.
Health Coach Tip: Shop the perimeter of the grocery store, that is where the healthiest food options are. Avoid the middle isles, they are full of processed foods, refined sugars and sodium.
- Get your Household on Board – Encourage everyone to get involved and join the healthy movement. Have each family member take turns choosing a healthy recipe or a family fun fitness activity. It is much easier to achieve your goals when you have the support and encouragement of the closest people to you. It sounds like the perfect solution to not have any unhealthy options in the house, but in the real world, this is not as easy as it sounds. I know, I know, the kids love their snacks and your spouse has to have that dessert after dinner. We cant expect everyone in the household to conform to our healthy lifestyle all the time, but we can ask for their support. It is very challenging to maintain our commitments when we are surrounded by ice cream and cheese doodles. Explain this to your family, make the aware of the emotional struggle that occurs when you are faced with temptation and clearly express what their support means to you.
- Set Realistic Goals – Write down clear, measurable, attainable goals. It is very important to set realistic goals that consider your lifestyle, available time, health status and personal commitment level. Goals need to be specific and have a target time frame. Some examples include: I will eliminate soda from my diet in 4 weeks; I will add 3 new vegetables to my diet within 6 weeks; I will complete a 2 mile bike ride with my family within 8 weeks; I will complete a 5K race within 3 months in less than 40 minutes. Write down your goals and read them often. Create a plan with a breakdown specific for your time frame. Maybe cut back on one soda per day, or start with a half mile bike ride per week. Start simple with one or two specific goals at a time and work with a set timeline that will lead you to your goal. Allow some room for set backs and be prepared to adjust each goal as needed. Reevaluate you goals often and write new ones as needed. Goals are set to be achieved, therefor they need to be adjusted often!
- Complete a Weight Loss Profile – A Weight Loss Profile is a series of questions and answers. An analysis is performed based on your response to specific questions about lifestyle, habits, physical activity and nutrition. This tool determines custom weight loss plan for your specific needs for successful, long term weight loss. A weight loss journey is individualized and personal. It should be customizable to suit your goals and lifestyle. An individualized approach is necessary for sustainable weight loss, the Weight Loss Profile will develop a plan just for you including food, exercise and supplements. Complete your weight loss profile at: http://www. unfortunately.com/unfortunately/weight-loss-profile/?
- Get Your Mind Right – It is critical to success to have a strong state of mind when initiating a weight loss program. With that being said, everyone comes from a different place mentally. Stress levels, emotional stability and psychological factors must all be considered when approaching a weight loss journey. Life is full of ups and downs and we all experience different levels of stress on a daily basis. Attempt to gain control of these elements when preparing to begin your lifestyle changes and incorporate healthy habits. This is important to consider because of the self discipline and self worth that is necessary to be successful. Weight loss is a challenge and set backs occur. It is necessary to be mentally prepared to overcome obstacles and handle daily struggles. Take the time to clear your mind, acknowledge the challenges ahead of you and decide to commit for the long haul. This will help you to prepare emotionally and encourage you to become your own biggest fan.
- Kick The Habit – Sugar addiction is very real. It is just as powerful as a chemical or caffeine addiction. Eliminating refined sugar from your diet can be quiet a challenge, physically and mentally. It is very common for the “Standard American Diet” otherwise known as SAD, to include high levels of refined sugar, white flour and complex carbohydrates. These added sugars are often found in processed foods, in addition to preservatives and chemicals to enhance flavor and shelf life. All these artificial additives contribute to excess weight gain, as well as potential harmful side effects. Avoiding refined sugars and white flour is essential to maintaining a healthy weight. Periodic cleansing and detoxing is also a critical component to remove harmful toxins that accumulate in the body from food additives and external toxins. Cleansing is effective way to jumpstart weight loss. Detoxification removes harmful toxins from the body and prevents disease. A completed 7 day cleanse and detox kit can be found at: http://www.tlsslim.com/hnjwellness/product/nutriclean-7-day-cleansing-system-with-stevia/?id=5415960
- Everything In Moderation – Depending on your current lifestyle, eating habits and fitness routine, some of this may sound somewhat harsh and aggressive. With an established plan, realistic goals and good support system, everything mentioned is attainable for the average person. But it is important that we mention the elephant in the room….the real world. We all strive to do our best most of the time, but it is practically impossible to expect that we follow these guidelines 100% of the time. It is important to be firm with your commitment to your goals and plan in the initial phase of a new weight loss program. We must establish new, strong, healthy habits. As time goes on, and your on track with your plan and goals, it is expected to slightly deviate now and then. Allow yourself to have birthday cake with your children, celebrate a special occasion over dinner with your spouse or friends, skip a workout if your on vacation. But realize, you can ONLY do this if you have the self discipline to immediately return to your new way of healthy living. This level of self control is extremely important to consider. Plan your “cheat” times ahead and keep everything within reason. Be careful not to overindulge and be prepared to get right back with into the groove. These situations should be rare, and the exception, not the rule. However, balance is extremely important, and this is real life after all.
Health Coach Tip: Follow the 80/20 rule! incorporate a minimum of 80% whole foods and clean eating into your typical diet
- Consult With A Health Coach – A professional health coach is an expert that is trained to develop a custom tailored nutrition, fitness and lifestyle plan based on your individual goals and health history. Even with your knowledge on all of these subject areas, developing a custom plan to meet your specific needs may be an overwhelming tasks. A health coach will work closely with you, one on one and walk with you side by side through the process. Not only will they create a personal weight loss plan, but they will conduct follow up sessions to monitor your participation and progress and make modifications as needed. Working with a health coach will hold you accountable, educate you and provide the necessary tools to maintain a healthy lifestyle for you and your family long term.
A weight loss journey is certainly not a sprint, it is indeed a lifelong marathon. Just as in completing a marathon, sustaining your weight loss requires lots of training, unwavering dedication, self discipline and long term commitment. The good news is, you can teach an old dog new tricks and it is never to late to make the decision to evaluate these ares of your life and create your own custom weight loss plan that will stand the test of time.
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