Losing Weight: Is There Really a Secret?

Losing weight is one of the most talked about and Googled topics. It’s no surprise that the weight loss market is now a record-setting $72 billion industry. Whether we have a substantial amount of weight to lose or just ten pounds “around the middle,” most of us can relate to the frustrations of a yo-yo diet, hitting a plateau, and being lost in a sea of confusion about all the conflicting weight loss information out there.

Packing on extra weight is no fun. It can affect our self-confidence and overall happiness, and can also have serious negative health effects. So let’s cut through some of the noise out there and get down to the basics about weight loss so that you can shed not only those extra pounds, but the mental and emotional weight too.

The Biggest Weight Loss Trap

The biggest weight loss trap is the “shortcut” weight loss method or diet. You know what I mean: the type of program that promises “a fast and effortless way to lose weight.” If a brilliant scientist were to concoct a formula for rapid and effortless weight reduction, he or she would become an overnight sensation. The medical evidence is quite clear: the maximum rate of sustainable fat loss is between one and two pounds per week, perhaps a little more if you are technically obese.

So for the sake of your sanity as well as your financial health, don’t waste time or money on weight loss methods that make extravagant claims. Most of these methods require extreme restrictions or ways of eating and exercising that set us up for failure for one simple fact: they are not sustainable (and they are often not healthy).

You need about three months to make a significant impact on your body shape. Remember, the human body is interested in survival, not cosmetic appearances. Rapid weight loss is generally a symptom of disease rather than good health. The only guaranteed way to improve your body shape in a healthy way is to adopt a gradual approach of healthy eating and increased exercise. In three months, you can lose about 25 pounds and gain significant muscle mass – more than enough for most overweight people to experience noticeable health improvements as well as a much leaner body. And by reducing your weight gradually in this manner, you have far less chance of weight regain.

Shift Your Focus to Healthy Eating

I’d like to challenge you to think of your diet as eating healthfully on a daily basis for a lifetime rather than as a plan you go on periodically to lose weight. In other words, your diet is what you do eat for health rather than what you don’t eat for weight loss. Our bodies have so many nutritional needs for energy, organ function, cellular repair, cognition, and so on. If we stop to think about what our bodies need, it will change the way we think about food forever.

Don’t measure progress exclusively by what the scales say either. As we gain muscle and become more hydrated, the scales don’t always tip in our favor. But by eating in a healthful way and getting fit, your weight will eventually take care of itself. It’s important to enjoy your food and feel good about your change of eating habits. Any “diet “you hate is guaranteed to fail, no matter how much weight you lose. As soon as you achieve your goal, you will likely revert to your old eating habits and regain every pound lost. When your “diet” is instead a joyful way of eating that recognizes all the amazing and nourishing foods nature provides, this mental shift will change the way you eat forever – and the scales will respond.

Many of our tastes, food cravings, and general attitudes to food are strongly influenced by what we eat and drink. The average modern diet is loaded with sugar, fat, and sodium, all of which condition us to want more of these items. But if you can break out of this dependence for even two to three weeks, you’ll notice a huge difference in your tastes.

Finding Your Why

It’s tough to change habits. So if you want to change your eating and exercise habits, you need a strong motive – something to keep you going when inertia sets in. Whatever motive you choose, it must be something more powerful than the urge to eat tasty high-calorie foods in front of the TV!

Anything that commits you to achieving your goals makes a great short-term motive. So be bold. Book an exotic beach holiday (once travel restrictions ease), or buy some gorgeous clothes to fit the body you plan to have. Sign up for a 5k next spring. All of these actions require you to succeed, and therefore provide constant motivation along the way.

But remember – when you shift your thinking to eating for longevity rather than short-term goals, you’re much more likely to stick to your new way of eating and get off the dieting rollercoaster forever. Maybe your why has to do with self-love. Maybe you want to do everything you can to be around for your children and grandchildren. Maybe you want to set a good example of healthy living for your children. Maybe you want to strengthen your relationship with your spouse or significant other, and your insecurities around weight are standing in the way. Find your why and cling to it. 

And don’t for a second believe that your motives are selfish or shallow. Looking and feeling your best helps you be the best and healthiest version of yourself. This benefits not only you, but those you love.

Reframe How You Think About Short-Term Sacrifices

An important piece of motivation is your ability to think positively about short-term sacrifices. The choice is fairly simple: you can focus on the “deprivation” involved in giving up certain foods, or you can focus on the benefits you will gain by not eating these foods and by eating more healthy foods instead. If we focus on deprivation, our diets become a burden, a bore, an evil necessity. And we are more apt to quit. Focus instead on the long-term benefits you will receive by making adjustments to your lifestyle.

Focus on Fitness for Fitness’ Sake

Exercise does burn extra calories and therefore does help widen the calorie deficit. It also raises the metabolic rate, helping you to burn calories at a slightly faster rate. Exercise has numerous other benefits, including improving mood, which can reduce our need for comfort eating. But exercise is just part of the equation, and as they say, you can’t outrun a bad diet.

Instead of focusing so much on exercise, try to focus on fitness. It’s a subtle language shift that can help you become more fit for life’s activities rather than exercising simply to lose weight or look better. We have one body that will be with us as long as we are on this earth. Honor your body by staying as fit as you can without overdoing it. Exercising too vigorously leads to burnout. Fitness truly is a lifestyle – a marathon, not a sprint.

See Yourself As You Want To Be

If your goal is to fit into that little black dress or to feel comfortable in your own skin next spring, don’t wait until it happens to “see” it. Visualize it now. Picture yourself walking along a beach, or lying next to the pool feeling comfortable in your swimsuit. Imagine yourself looking in the mirror and being proud of the hard work and dedication that resulted in a slimmer, fitter you. See yourself bending down more easily, or taking long walks or bike rides with your kids. Whatever your motivation may be, visualize it in the greatest detail possible. Seeing it is the first step to making it come true. Have a crystal clear vision and insert that vision into your mind whenever you need the extra motivation.

What Will You Do With Your Time?

If you have a considerable amount of weight to lose, you may not think that losing 25 pounds will make much of a dent. But ask yourself this question: What’s the alternative? No matter what method you choose, you won’t experience sustainable weight loss any faster, so it’s only a question of when you start and how long it’s going to take. Even if you have 100 pounds to lose, this can be done in a year to 18 months. The year will pass whether you lose weight or not. Visualize yourself walking down the street 100 pounds lighter and actually loving your new way of eating and your more active lifestyle. Visualize yourself loving you. It’s not all about weight. When we take care of our bodies, it’s a great act of self-respect and self-love too.

Find Support for Your Journey

To help ensure long-term success, find a support network that will help you along on your healthy eating and weight loss journey. Join a group at work, a fitness class, or a community weight loss group. During COVID there are many online forums you can join. Losing weight on your own is perfectly possible, but the support of others can make all the difference between success and failure.

(My FLIP Healthy Eating Program focuses on changing your mindset and practical strategies to change your relationship with food forever. Here’s to a healthier, slimmer, more self-confident, and secure you.)