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 2017. 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
There are only two mindsets to choose from when you approach your quest for weight loss:
1. This is a temporary change in my behavior.
2. 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 diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with 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.
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.