Did you know that 42% of people gained weight during the pandemic? I know Michelle and I did!
Well, it should come as no surprise that as our stress levels increased massively due to the uncertainty and worry around COVID-19. That being said, it doesn’t require a global pandemic to make you put on weight.
There are other reasons for weight gain such as genetic factors, food addictions, eating disorders, unbalanced hormones, and even mental health problems.
No matter what the cause, you may be reading this blog post because you don’t know where to begin your weight loss journey.
I’m so glad you’re reading this….you don’t need to do it alone….Michelle and I are right here WITH you!
Why Losing Weight Is So Difficult
Many times losing weight can feel like climbing a mountain that has no peak.
You may feel like you have tried everything, but nothing seems to have stuck. Maybe you are struggling to swap the ice cream or cocktail for a healthy option such as fruit or sparkling water after a long day at work.
The decision to embark on a weight loss journey might seem easy at first. Maybe you received a new pair of yoga pants or running shoes for Christmas. Maybe you purchased a smoothie maker or juicer. The reality is, shedding excess pounds and inches is much more difficult than you think.
The answer is not quite so simple. We all have our own reasons that are holding us back from shedding those unwanted pounds and inches. Here are just a few that we have compiled of the most common reasons you aren’t losing weight:
- Your workout - it’s boring, not right for you, too hard, too easy
- Diet - eating too much…eating too little…eating the wrong things
- Daily routine - no time to take care of you!
- Environment - weather?
- People around you - dang that spouse that is fit and trim (just kidding)
- Mental Health - stress, depression, anxiety, anger
- Attitude around doing anything at all
Research shows that losing weight is not just about doing the right exercises, eating the right foods, and healthy living. It is mainly about your mindset.
We all know it can be hard to keep motivated and keep going, especially when life gets in the way and other things take priority. However, if you set the appropriate goals, be realistic, and make manageable changes, then it might not seem so overwhelming. Hey…iIt could even be fun!
Tips to Help You Start Your Weight Loss Journey
If you want to kickstart your weight loss journey, then you should know that it truly is the small things that add up. You do not necessarily have to make drastic changes that disrupt your entire life.
You only need to make little changes over time. Small changes really and truly can lead to BIG results!
We must all be aware of our individual needs. Most of the time, when we feel disconnected from ourselves, we might tend reach for more comfort food, an extra glass of wine, or stop exercising because we are tired and have no energy.
Learning to recognize what your body needs can help you to be more successful with your weight loss goals. When you are more intune with your body, you are better able to know when you are full and when to avoid certain sugary, high carbohydrate foods.
1) Make different food choices
For weight loss, you need to fuel your body with good, healthy foods. These foods provide the building blocks necessary to give you energy to not just get through the day and keep exercising, but to live your life to the fullest.
The best food choices are foods that are full of nutrients such as vitamins, antioxidants, and minerals. These are all important for your overall health and will boost your energy levels and potentially your mood!
Many people think that sugar or caffeine make them more energetic, but most of the time, there comes a crash. Better options for energy include things like apples, berries, oranges. Or, veggies like some celery with a smear of natural nut butter. We like cashew or almond butter for this option. Maybe it is a handful of raw cashews or almonds.
Choosing a more natural option allows your body to use more of the food for energy instead of “storing it up” for later as happens with many sugary or starchy processed food options.
Stress is one of the most common reasons people put on weight. When we’re stressed, we tend to eat more quickly, and we tend to reach for convenient, pre-packaged foods like chips and cookies.
One of the best things we can do is really pay attention to what it is that we’re reaching for and WHY we are reaching for it. Are we bored? Is there a sadness we are trying to “comfort” with comfort food? Are we angry and want to drink to escape?
By examining our motivations for eating, we begin to connect with our thoughts and feelings around food and we give ourselves the opportunity to make different choices.
One other piece to add here…take the time to prepare your food then sit down and enjoy eating. Whether it be by yourself or with friends and loved ones, enjoy each bite or sip. Take the time to slow down and enjoy the connection with yourself or others.
3) Drink Water
Drinking water is a great way to fight off food cravings. Water is necessary for your body to function well and to keep you healthy. Water makes up over 70% of your body, so ensuring that you and I drink enough is critical!
Water helps to lubricate your joints. It keeps your blood moving throughout your body and helps the food you eat move through your digestive system. Being well-hydrated can help you to have youthful, glowing skin.
So what is the rule-of-thumb for how much water you and I should be drinking each and every day? Well, the conventional wisdom was 8, 8-ounce glasses of water a day. That works….IF you weigh 128 pounds. In our office, the guideline we give our clients is ½ your body weight in ounces is how much water you should be drinking on an average day. So, let’s say I weigh 200 pounds. Following our guideline, I should drink 100 ounces of water each day. On days that I exercise or work out in the yard on a hot day, I need to drink more.
4) Behavioral Changes
The hardest part of making a change in our lifestyle is acknowledging where we have struggles and/or weaknesses and then deciding to make different choices each day. This can be difficult, especially when facing family challenges, job or financial stress, or when we lack support from friends and family. However, making different choices in our behaviors can lead to big changes in the long run.
One simple behavioral change that we can all make is choosing to have dinner at the table with family, friends, or alone instead of watching television while we eat.
Another option is to go for a walk after dinner as a way of allowing our food to move through the digestive tract. This is a great option too if you happen to have pets. I’m sure they would also LOVE an after-dinner walk with their pack!
One of the biggest things we’ve done is take time on the weekends to plan, shop, and pre-prepare meals for the coming week. With busy schedules, Michelle and I can go into the week knowing that we have a plan in place that makes it easier to head home for dinner instead of running through a drive-through and picking up something quick.
Simple behavioral changes CAN indeed lead to big changes.
5) Make Realistic and Achievable Goals
While many of us would LOVE to release 100 pounds overnight, that is highly unlikely to happen. Years ago, Michelle joined Weight Watchers and was very successful in her time there. She had a big goal in mind, but set smaller, measurable goals that helped her to get there.
Setting a target of losing 10% of your body weight might be a great place to start toward a larger goal. For someone that currently weighs 200 pounds, that 20 pound loss would be HUGE.
Ten percent feels so much more attainable than stating that right now, “I’m trying to lose 100 pounds.” Every 10% puts you closer and closer to that ultimate goal!
It is important to look into different methods to help you on your weight loss journey. Many people find that a support group helps with encouragement and accountability. Journaling your thoughts and emotions around food and eating can help you to dig deep and discover the WHY behind food-related behaviors.
Another option is to seek out the guidance and support that ONLY your local ChiroThin weight loss office can provide. The ChiroThin protocol is safe, effective and clinically supervised. You are guided by a coach that will help you to be successful and make great strides in regaining your health.
One of our favorite aspects of this protocol is the DAILY access you have to your coach for questions, concerns, support and accountability. We are HERE daily to help our clients along this journey and to help them reach their goals.
Lose Weight the Right Way
When you (or we) embark on a weight loss journey, we need to ensure that we prioritize our own health. We make behavioral changes, set realistic and achievable goals, drink our water, and make dietary choices that better feed our bodies.
Are you ready to get started on the path to a healthier you? Learn more about the ChiroThin weight loss protocol. When you are ready, we are here to journey with you to a healthier you!