Written by: Jill Witte, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Successfully losing weight and keeping it off can be a hard process. Most of the time we do yo-yo dieting. We lose weight for a few months and then the weight comes right back and in some cases we gain more weight back then we lost.
Here are 6 do’s and don’ts to consider for having successful weight loss.
1. Perspective: Dieting typically has a start date and an end date. We need to lose a certain amount of weight for an event and then once the event is over the weight goes back on. Changing little things about how we eat leads to keeping the weight off.
Don’t look at losing weight as a diet.
Do look at it as a lifestyle change.
2. The Scale: When we start to lose weight we get on the scale to see how much weight we have lost. Unfortunately, the number doesn’t always move as fast as we want it to and sometimes it just doesn’t move at all. When this happens we can get frustrated with ourselves and binge eat or skip going to the gym. Luckily there is another way to see if we are losing weight and that is to see how your clothes are fitting. That is one of your best indicators to show you are losing weight.
Don’t rely on the scale.
Do see how your clothes are fitting
3. Numbers: When losing weight we want to count calories and our macros (protein, carbs, fat). Unfortunately, this can lead to becoming obsessed with meeting the numbers to make sure the weight comes off. Luckily your hand can become a guide to portion size. Your palm is a serving of protein. A fist is a serving of vegetables. One cupped hand is a serving of carbs. One thumb is a serving of fat.
Don’t become obsessed with numbers.
Do use your hand for portion size.
4. Comparing: Friends will lose weight together and that is amazing because you have an accountability partner. It is hard though when one friend loses weight quicker than the other. Everybody’s body responds to food and exercise differently.
Don’t compare yourself to another person losing weight
Do concentrate on your own weight.
5. Bad Days: We all have bad days and when they happen we want to turn to comfort food or we lack the motivation to go to the gym. It is okay to have comfort food, because if we don’t we have the possibility of binge eating. It is okay to skip a gym session, but with both of these things, it is about getting back on track again the next day. The longer we let our bad days consume us the harder it is to bounce back from them.
Don’t let your bad days get the better of you.
Do get back on track again.
6. Journey: Your weight loss is a journey and it will not happen overnight. Rushing the process can lead to binge eating and skipping the gym. Which can lead to weight gain. Which can lead to depression because you are back at square one again.
Don’t rush your weight loss journey.
Do have patience even when it gets hard. Weight loss is hard but embraces the journey you are on because you will have a healthier lifestyle and no longer be yo-yo dieting.
Jill Witte, Executive Contributor Brainz Magazine
Jill Witte, is the founder of True Fit Balance. She is a personal trainer who is certified as a Senior Fitness, Cancer Exercise and Clinical Exercise Specialist. Jill also has certifications as a Nutrition, Brain Health and Life Coach. She created True Fit Balance because of her past experiences of trying to find what exercises and foods worked for her. Now, Jill helps her clients find what works for them by connecting the brain, body and nutrition to create a healthy balanced body. Jill also hosts "Can You Relate Fit and Health". A podcast were she talks with people about their stories of overcoming injury or illness.
