Tag Archives: calorie cycling
How to Create Self Love & Acceptance
Food for Thought…
𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐨 𝐝𝐨 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐢𝐬 𝐮𝐧𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐢𝐭 𝐢𝐬 𝐬𝐞𝐫𝐯𝐢𝐧𝐠 𝐲𝐨𝐮 𝐢𝐧 𝐬𝐨𝐦𝐞 𝐰𝐚𝐲.
𝘙𝘦𝘢𝘥 𝘵𝘩𝘢𝘵 𝘢𝘨𝘢𝘪𝘯.
We know our daily Starbucks addiction isn’t getting us closer to our weight loss goal, but we continue to cling to that habit.
Because in some way it’s serving you.
Whether it’s your morning wake up jolt.
The one reward you treat yourself with.
Or the one time you feel warm and cozy all day.
It has a purpose and in order to get to the bottom of how to change that behavior we need to first figure out how it is serving you.
Then we can start to seek to gain that same benefit in some other, healthier way.
We’re very quick to judge ourselves for doing the things we shouldn’t be, but it’s rare we actually stop to look at why they’re actually serving us.
When we choose observation over judgment we can start to make positive steps towards actually changing the not so positive behaviors that are serving us in some way.
Little mindset hack for your Tuesday and reminder to show yourself compassion and grace instead of constant grit, judgment and negativity.
𝘋𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘯 𝘶𝘯𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵 𝘺𝘰𝘶’𝘳𝘦 𝘤𝘭𝘪𝘯𝘨𝘪𝘯𝘨 𝘵𝘰? 𝘈𝘯𝘺 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘰𝘯 𝘩𝘰𝘸 𝘪𝘵 𝘮𝘪𝘨𝘩𝘵 𝘣𝘦 𝘴𝘦𝘳𝘷𝘪𝘯𝘨 𝘺𝘰𝘶?
I’ve lost weight… now what?!
𝐈’𝐯𝐞 𝐥𝐨𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭… 𝐧𝐨𝐰 𝐰𝐡𝐚𝐭?
I got a great question last week and realized that I’ve never actually posted about what happens once you lose the weight.
In fact, I honestly think one of the biggest hurdles for so many is not the actual weight loss itself, but it’s maintaining it.
Did you know that 6 out of 7 overweight or obese people will lose a significant amount of body weight in their life.
𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐩𝐫𝐨𝐛𝐥𝐞𝐦:
𝟻𝟶-𝟽𝟶% 𝘸𝘪𝘭𝘭 𝘳𝘦𝘨𝘢𝘪𝘯 𝘢𝘭𝘭 𝘰𝘧 𝘵𝘩𝘦𝘪𝘳 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘵 𝘸𝘪𝘵𝘩𝘪𝘯 𝘢 𝘺𝘦𝘢𝘳.
𝘞𝘪𝘵𝘩𝘪𝘯 𝟸 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟾𝟻%.
𝘞𝘪𝘵𝘩𝘪𝘯 𝟹 𝘺𝘦𝘢𝘳𝘴 𝘵𝘩𝘢𝘵 𝘴𝘵𝘢𝘵𝘪𝘴𝘵𝘪𝘤 𝘵𝘶𝘳𝘯𝘴 𝘵𝘰 𝟿𝟻%.*
What’s scarier, is of those who regain the weight, one third to two thirds will increase to a weight higher than they originally started.**𝘚𝘵𝘢𝘵𝘴 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘶𝘱𝘦𝘳 𝘴𝘮𝘢𝘳𝘵 𝘓𝘢𝘺𝘯𝘦 𝘕𝘰𝘳𝘵𝘰𝘯. 𝘠’𝘢𝘭𝘭 𝘯𝘦𝘦𝘥 𝘵𝘰 𝘧𝘰𝘭𝘭𝘰𝘸 𝘩𝘪𝘮
So once you get to your goal, what do you do to stay there?
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐭𝐢𝐩𝐬:
- 𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘪𝘮𝘱𝘭𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘦𝘥 𝘺𝘰𝘶 𝘭𝘰𝘴𝘦 𝘸𝘦𝘪𝘨𝘩𝘵 𝘪𝘯 𝘵𝘩𝘦 𝘧𝘪𝘳𝘴𝘵 𝘱𝘭𝘢𝘤𝘦. That means if you were tracking macros, initially you probably will still want to track at least for the short term. If you were consuming vegetables with every meal, keep doing so. If drinking water and walking help you tons, keep up the chugging and steps.
- 𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘮𝘰𝘯𝘪𝘵𝘰𝘳 𝘸𝘦𝘪𝘨𝘩𝘵, 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘱𝘪𝘤𝘴, 𝘰𝘳 𝘮𝘦𝘢𝘴𝘶𝘳𝘦𝘮𝘦𝘯𝘵𝘴. Give yourself some data points to continue to track. Understand that maintenance is a range and it may mean you fluctuate up and down between 3-5 lbs, but if you start to notice more weight than you’d like creeping back on, you can go back to the same strategies and habits you once used to lose the weight.
- 𝘚𝘭𝘰𝘸𝘭𝘺 𝘢𝘯𝘥 𝘴𝘵𝘳𝘢𝘵𝘦𝘨𝘪𝘤𝘢𝘭𝘭𝘺 𝘢𝘭𝘭𝘰𝘸 𝘺𝘰𝘶𝘳𝘴𝘦𝘭𝘧 𝘵𝘰 𝘤𝘰𝘯𝘴𝘶𝘮𝘦 𝘮𝘰𝘳𝘦 𝘧𝘰𝘰𝘥. Everyone will choose to do this in a different way but reality is your maintenance needs are probably a bit higher than your weight loss needs. You can choose to slowly reverse diet your calories up to maintenance, you can give yourself a few higher calorie days (𝘮𝘢𝘯𝘺 𝘭𝘪𝘬𝘦 𝘵𝘰 𝘥𝘰 𝘵𝘩𝘪𝘴 𝘰𝘯 𝘵𝘩𝘦 𝘸𝘦𝘦𝘬𝘦𝘯𝘥𝘴), or you can even give yourself a little wiggle room when it comes to tracking, and take some untracked days during the week.
- 𝘊𝘰𝘯𝘵𝘪𝘯𝘶𝘦 𝘵𝘰 𝘱𝘳𝘪𝘰𝘳𝘪𝘵𝘪𝘻𝘦 𝘩𝘦𝘢𝘭𝘵𝘩 𝘢𝘯𝘥 𝘤𝘩𝘰𝘰𝘴𝘦 𝘵𝘩𝘦 𝘧𝘰𝘰𝘥𝘴 𝘢𝘯𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘧𝘦𝘦𝘭 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵. This means things like consuming lots of plant based whole foods, limiting the processed stuff, drinking plenty of water, consuming enough protein etc… because healthy habits are healthy habits, regardless of if we’re trying to lose weight or not.
𝐓𝐡𝐞 𝐛𝐨𝐭𝐭𝐨𝐦 𝐥𝐢𝐧𝐞, 𝐢𝐬 𝐭𝐡𝐢𝐬: we want to be sure we’re addressing all of the habits and strategies we’ve used to hopefully sustainably lose the weight and continue to implement them. From there, and with time, the more confidence you gain in your ability to maintain, the more we can begin to think about things like transitioning away from tracking, or eating more mindfully or intuitively.
Just remember, t𝐡𝐞 𝐛𝐞𝐬𝐭 𝐝𝐢𝐞𝐭 𝐚𝐧𝐝 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐩𝐥𝐚𝐧 𝐢𝐬 𝐭𝐡𝐞 𝐨𝐧𝐞 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐞 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐭 𝐰𝐢𝐭𝐡. If you choose the right path, maintaining your success should be a piece of cake (𝘵𝘩𝘢𝘵 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘰𝘤𝘤𝘢𝘴𝘪𝘰𝘯𝘢𝘭𝘭𝘺 𝘦𝘯𝘫𝘰𝘺 𝘰𝘯𝘤𝘦 𝘪𝘯 𝘢 𝘸𝘩𝘪𝘭𝘦 𝘧𝘳𝘦𝘦 𝘰𝘧 𝘨𝘶𝘪𝘭𝘵)
Got questions on maintenance? How can I help?
𝐏.𝐒. if you ever need help transitioning into maintenance, I would love to help. Always a message away.