Start With The End In Mind

Throughout this blog post I use the example of tracking calories. This is just one example of a plan you are on. That plan may be in another form, like a specific diet, but the lesson is the same.

Many people have had success ‘dieting’ to lose weight. They just didn’t know how to maintain the weight loss eating in a ‘normal way.’ After eating less for weight loss maintaining is simply increasing your calories a little more, so why is this so challenging?

We know how to follow a set of rules but it is when we play outside of the lines that we have to learn a strategy for or our own set of rules. Observing what works for you might help to create your own rules, so you can simplify it once you maintain. Maybe you don’t track calories or similar plan but you stick to some basics like eating vegetables at lunch and dinner, having fruit every day or a balanced, sit down lunch and dinner.

Perhaps it is all or nothing creeping in? Where is the middle ground instead of being all about the diet, then against the diet? My suspicion is that you have one and think you have already blown it so may as well…… The other observation is that once you have one you will just ‘enjoy the rest of the day’ or week and start on Monday. This creates a feast or famine mentality and is a big reason I believe people gain weight. I read somewhere someone calling it ‘The Last Supper’ and think this is brilliant and spot on. If it is the last supper, you are going to overeat, rather than building the trust of, ‘what can I eat to fill satisfied, because I am eating breakfast in no time at all.’

Instead of I just had one, I enjoyed it, let’s see what happens when I get back on track right away. This is where the magic is. And maybe, since I am maintaining, I can just have one twice a week or plan it after my harder workout? These are the kinds of rules you want to test out.

Another question I would ask is, ‘What is worth it to me?’ Your taste buds might have changed a little. You might be enjoying fresh fruit or dates with peanut butter, real chocolate rather than a processed treat. Consider what you really want and consider if there is a less caloric version available.

If you can learn to maintain weight, you can learn the concepts to lose.

Here is something that I think can offer a lot of value. At some point before, during or after your program practice maintenance. Have you ever tracked calories without the pressure of losing weight? What would that be like? What if you did that before starting? I suggest doing just that and here is why. People often have an anxiety about keeping the weight off before they have even lost the weight. I personally don’t think this helps build the trust with oneself and manage the challenge that losing weight requires. While in a calorie deficit, believing that it will be harder when actually you will be eating a little more. This is a pressure that creates a lot of noise when it might not be as hard as you think with the right skillset. The other benefit of this is that it will build self trust and confidence. If you can learn to maintain weight, you can learn the concepts to lose.

If you are on a strict plan, know that it is not destiny to gain the weight back, unless you go back to old ways. Plan on giving yourself a transition with observation and careful planning. Maybe you are transitioning from a really low carb diet to Whole Foods approach? Besides the weight gain from the carbs themselves, it is possible. Use the same skillset it took to be very focused on the plan you were on to manage the new plan. Maybe a tool like calorie counting will help during this time, or following half the plate vegetables and portion sizes? How about regular exercise?

More people die coming down Everest than going up.

More people die coming down Everest than going up. You must carefully plan and prepare for coming down. Only go up as far as you can commit the right time to come down with the same planning and focus.

Not eating the default takes extra time and planning. If you eat what is available, is that really so convenient? If you don’t have your own lunch, you may have to go out and get lunch somewhere. This is also time consuming.

There are so many concepts that could work for you: meal planning, eating a bigger lunch, having a French style dinner, eating vegetables first, balanced meals, waiting for biological hunger. Try them out to build your confidence and see what works for you.

See also: Tips on Meal Planning here or at thedowellbewell.com/i-just-need-a-list-of-foods-to-eat/

Results to Focus on Besides Weight here or
thedowellbewell.com/focus-on-results-besides-pounds/