Are you on a weight loss journey? Are you feeling overwhelmed with all the conflicting information out there?
Don’t worry, we’ve got you covered. What most weight loss programs miss, is focusing on your habits outside of exercise…what about managing your busy schedule? Your grocery shopping habits? The types of food you eat (not just how much)? Dealing with stress? How you sleep and recover?
Weight Loss is SO MUCH MORE than just calories in and calories out…because that only works when the rest of your life supports a caloric deficit consistently.
Let’s dive into each of these components and explore some tips on how to manage them.
Schedule-Management:
First things first, you need to manage your schedule. You need to have a set time for meals and exercise. This will help you stay on track and keep you accountable. What you prioritize is what will happen, so if you don’t prioritize your health…it won’t happen. Set alarms on your phone or use a planner to keep track of your schedule (google calendar works great and you can share it with family members). If you’re someone who tends to forget or procrastinate, try to set up reminders or alerts for your meal and exercise time.
Try dedicating at least 15 minutes a week to pre-plan how your week is going to go. Remember: Prior Preparation Prevents Poor Performance. A little planning can go a long way.
How You Shop & The Types of Food You Eat:
Another crucial aspect of successful weight loss is how you shop. It’s important to shop smart and plan ahead. Make a list before you go grocery shopping and stick to it. Try sticking mostly to the outer aisles, they have the most nutrient dense foods. If you don’t buy it, you can’t eat it so sticking to foods that you know are in line with your goals can help at 9 pm when you’re tired from the day and all you want is chips and ice cream. If you’re not sure what to buy, use the 80/20 rule. 80% of your food is as close to the state it was when it was first picked or butchered, and the 20% can be more fun foods or processed foods.
Stress Management:
Stress is a big factor when it comes to weight loss. Many tend to turn to food or alcohol as a way to cope with stress. It’s important to figure out what your default is when it comes to stress and do some exploration on how that is impacting your health journey. Do you turn to food? Do you exercise? Do you meditate? If you find that your stress management is mostly geared around food or unhealthy habits, it’s time to start exploring some alternatives. Sometimes, working with a therapist can help!
Sleep and Recovery Strategy:
You need to get enough sleep to help your body recover and recharge. Lack of sleep can lead to increased hunger and cravings (not to mention lack of willpower!!) Try to get at least 7-8 hours of sleep every night. Also, don’t forget to incorporate rest days into your exercise routine. Your body needs time to recover and repair!
If you struggle getting and staying asleep try using melatonin, reading before bed, and turning off devices an hour before you go to sleep. This can help you wind down!
The bottom line is: Don’t sign up for the next fad diet you see. Take the time to work on your habits and you’ll achieve your goals and keep them. And if you need help, reach out to us and work with a 1:1 coach!
