Do you ever wonder what happens after those weight loss transformation pictures online? Do they keep the weight off, do they gain it back, do they gain only some of it back, etc.?
Honestly, you'll find all those outcomes out there. What I think makes the biggest difference in whether or not a person keeps the weight off is how that person went about losing the weight in the first place.
Did they go into an extreme caloric deficit for weeks? Did they use a more sustainable approach even if it took a little longer? Did they alternate between both cutting and maintenance phases? Everyone's journey is different, but I can tell you one thing: extreme approaches are not going to give you lasting results.
WHAT IS CONSIDERED "EXTREME"?
The word "extreme" can be subjective, so let's list methods that could hinder long term results and result in gaining the weight back.
A diet could be labeled "extreme" if we:
are in a caloric deficit where we're losing more than 1 pound/week
are in a caloric deficit that leaves us hungry and may result in binge eating and/or other negative habits
are in a caloric deficit for more than 16 consecutive weeks
are told to completely cut out a macro/food group just to speed up results
notice negative changes in mood, energy, libido, sleep, etc.
are decreasing food intake and increasing exercise to the point of feeling run down
are starting to have negative thoughts around certain foods and/or food groups (ex. "I can't eat that because it'll make me fat" or "I can't be around this because I'll be too tempted")
HOW TO KEEP THE WEIGHT OFF FOR GOOD!
The path to long term results is usually not what most people want to hear. It takes commitment, patience, and a trusting of "the process". Do we want fast but fading or slow yet sustainable?
Here's what every weight loss plan should incorporate:
FUNDAMENTALS
Before focusing on macros, cutting calories, or any types of fat loss methods, the basics should always come first. The basics alone can fix many issues without even decreasing any food intake.
The DAILY core nutrition principles that should always be prioritized are:
Water Intake: 90-128+ oz
Movement: 8-10k+ steps
Sleep: 7+ hours
Protein Intake: .8-1g per pound of bodyweight
Fruit and Vegetable Intake: 800g combined
Once these are in check, we can reevaluate and figure out our next steps.
SUSTAINABILITY
Any diet or weight loss plan followed should incorporate sustainable methods. Why is this important? What do you think will happen once we reach our goal weight and return to our normal eating habits? You guessed it...we will gain the weight back.
If a diet has us eating salads for breakfast, lunch, and dinner, is that really sustainable? Can I eat 1100 calories for months to come? Am I ok never touching a carbohydrate ever again?
We should always ask ourselves: is the majority of our actions something we could do long term?
BALANCE
This goes hand in hand with sustainability. Life is hectic, spontaneous, fun, etc. We need to find a balance so we don't end up depriving ourselves and so we can enjoy the various occasions that come up throughout life.
For example, when I go on vacation, I don't want to think about every little thing I'm eating and its macro makeup or maybe even stop myself from going all together because I don't want to indulge in certain foods and drinks. I want to be able to enjoy myself knowing that I'll be able to resume my normal routine once the vacation is over.
I love chocolate chip cookies. I can't see myself never eating another cookie again. It's ok to incorporate my favorite foods. That is what balance is about: knowing that it's ok to take a step back, indulge, enjoy, then resume.
IMPROVING OUR MINDSET
Mindset plays a HUGE role in nutrition. How we view food, the internal dialogues we have, our perspectives on various topics all play a crucial role in our long term success. It can be so easy to have a negative mindset regarding nutrition. We have to learn how to foster a healthy, calm, and nurturing one. This can come from reading articles, working with a coach, practicing mindfulness, meditation, journaling, etc. There are various options.
EDUCATION
What good does it do us to follow a coach's instructions if we don't learn the reasoning behind those decisions and how to independently implement them moving forward?
The goal of working with a nutrition coach should be to learn, be guided, and eventually build enough confidence and knowledge to no longer need a coach. Even if we're not working with a coach, we should learn about (at least the basics of) the science behind nutrition so we know what we're doing and do it the right way.
IN SUMMARY
Following the above may be time consuming and take effort, but the chances of succeeding will be much higher. Fast results will make you feel good short term but let's make sure we always try our best to feel good long term as well.
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