Despite What statistics can show, people can lose weight. Whether it's pure motivation, adrenaline, meat-based diets alone or any number of psychological and physiological tactics, many people can try a few months and lose some of the pounds they want.
But then, what happens?
For many, there is a rebound effect or yoyo effect. People stop telling you how wonderful you look, motivation and adrenaline diminish. You've lost weight? Well, guess what? Once you return to your old habits, the weight finds you. And then we end right where we started.
Our collective problem is not that we can not take our weight off. It's that we can not keep weight.
The key to maintaining weight loss is not contained in a single diet or exercise plan. It is more related to the emotional, psychological and lifestyle factors that determine our relationship and behavior with food. Here are three hidden conditions that can sabotage your success.
# 1 The impostor phenomenon
Do you know how it feels to move to a new home, buy a new car or modernize with a new computer? You love it but you still do not feel it as yours. Your old and damaged model, although it had its faults, was yours. This also works when people lose weight.
Many people have spent so much time living in their heavy bodies that, when they lose weight, they can not believe that the thin person in the mirror is, in reality, herself. This critical window, when your mind tries to reach your body, is when many people return to their old habits. This is because it is the moment when doubt invades, along with a feeling of unworthiness. Although it may be hard to believe, for many people, it seems that they were more comfortable being bigger.
The solution: if with proper training and diet you can cause the transformation of the body you want, the second part of that transition (and just as important) is the emotional and mental work you must do to adapt to your new body. As a help, take pictures of yourself throughout the process. They will remind you of how much you have done to win your new and improved body.
Take a few minutes each morning to look at those old photos and compare them with what you see in the mirror. This exercise of comparing your old you with your new you, will reinforce that this new you is who you have always been destined to be, and it will help you adapt to your slimmer and more elegant body. You will know that you have the body that you worked for and that you deserve. You are not an impostor.
# 2 Learning to stay
If you lose weight successfully, there are two things we can say with certainty: 1) The way you ate and exercised (or did not exercise) before, made you heavier and 2) the changes made to your diet and exercise regimen caused you to lose a few pounds and be in better shape (and presumably in better general health).
But there is also a third thing. One thing that most trainers and nutrition experts do not talk about: maintenance. Why is it so often overlooked? Many do not know how to do it. Maybe it's because they do not care what happens after the transformation, or maybe it's because they do not want to admit that this step also requires effort.
The fact is that many people who lose weight simply go back to their old way of eating and all their old habits, instead of embracing the principles of nutrition and exercise they used to lose weight. Once you get to the point where you are happy with your weight and body fat levels, you need to look at yourself and think about why you gained weight and why you lost it. Then, you can find out the strategy to maintain your ideal weight. This will not take as much effort as your initial weight loss, but if you ignore this crucial step, you will fall back into the patterns that made you gain weight in the first place.
The solution: to discover your maintenance diet and exercise routine, start doing everything you did to lose weight, but add 20% more food and eliminate 20% of the exercise.
For example, if the goal during your diet was 1. 700 calories per day, start eating around 1. 900 calories per day. If you were exercising a total of 10 hours per week (weight and heart combined) to lose weight, reduce that to eight hours. Try this for a week and control your body weight, the waist size and the overall appearance in the mirror. If nothing changes, repeat this pattern for another week.
If after two weeks you have maintained all these parameters, then you have successfully determined your levels of maintenance and diet exercise. If these levels of diet and exercise make you lose more weight, you can add 10% more calories and remove 10% more exercise until they stabilize. But if you start adding pounds and gaining inches around your waist, you have exceeded your amounts and you need to go back a few calories or add a little exercise again.
You should not need more than two to four weeks to get a good indicator of your maintenance calorie intake and exercise levels. So, all you need to do is find new and creative foods and foods to mix and match, while maintaining the body that you have worked so hard to achieve.
# 3 Negative social pressure
Even though we are now so wrapped up in our computers, phones and tablets that we can forget how a real face looks in person, we are still very social creatures. Because of that, a negative opinion can seriously derail your efforts. Worse yet, much of that negativity may come from the people who least expected it, that is, your family and friends.
It seems that people, let's call them "haters", love to shoot people who lose weight successfully.The haters say you did not do it the wrong way, but they'll tell you that now that you do not order artichoke sauce, it's not so much fun being around you anymore.
In our minds, we may know that these comments are based on the insecurity of the commentator. We know that haters prefer to throw arrows instead of getting advice from someone who has been successful. Much less give credit to someone for his achievement. But on an emotional level, the comments make it difficult to maintain weight loss. Why? Because they often contribute to the impostor phenomenon and can start a vicious circle.
The solution: If your friends are overweight or do not care about physical condition and exercise, it is very likely that, at some level, you feel the same way. If you decide to change this view one day, you may have to face the decision to adapt your new lifestyle with these friends (which have not changed) or limit the time you spend with them. It is much more likely that you will succeed in changing and maintaining your body when you associate with others who also value your body and your physical state.
Eating is an important part of keeping your body in shape and is the center of almost every important social event. So it is important to align common principles. If your friends are constantly choosing to eat in free fork buffets, it is very difficult to limit yourself to salads.
At some point, you must make a decision. Some people will understand and respect that you have committed to change your body and that you need your support to maintain your new lifestyle. Others will make a fuss, make fun of you and try to force mozzarella bars in your mouth. At this point, you will realize who your true friends are.