7 KEYS TO WEIGHT LOSS ADHERENCE
Despite the vast amount of money Americans spend trying to lose weight each year, permanent weight loss remains elusive for many people. Do you want to lose weight? The good news is you can use the following seven strategies to support your weight loss and contribute to long-term adherence to a particular diet.
Ever wonder why 98% of the people who follow a fad diet, take calorie burning accelerator pills, or a series of chemically based meal replacements for six months, loses a significant amount of weight only to gain it all back and some?
Why is that?
Research suggests that the biggest part of the healing process of the whole person is addressing their inner state challenges and behavioral patterns created from childhood traumas.
Yes, diet causes obesity, diet causes heart disease, diet causes cancer, diet causes diabetes.
…but what causes the diet?
Let's talk about it, I really has a lot to do with bio-individuality and a deeper cause.
For now, I will leave you with these weight loss tips...
7 KEYS TO WEIGHT LOSS ADHERENCE
1. Keep a food journal.
Prior to starting a diet, keep a food log for 3 days, including 2 typical weekdays and 1 weekend day. This will help you identify baseline eating habits. Measure portions and read nutrition labels. Find an app or a food tracker (a good quality, free one is www.supertracker.usda.gov) to input the recorded information for a summary of calories, carbohydrates, protein and fat. Then, once on the diet, you can periodically check in and compare current eating habits with the diet’s suggested regimen.
2. Be realistic.
What do you need to do to adhere to your new eating plan? If the changes feel too drastic, consider the most realistic opportunity for change.
3. Assess the home environment.
To adhere to an eating plan, your home environment has to support the plan. Clean out foods that are inconsistent with the eating plan, and load up on healthier, nutrient-dense options. Try reducing quantities and using smaller plates and utensils.
4. Incorporate a do-able physical activity program.
A “doable” program is likely not only to provide results but also to be something you actually enjoy and find relatively easy to incorporate into your daily routine. The American College of Sports Medicine recommends 150–250 minutes per week of moderate-intensity activity for improved health and to prevent weight gain (Donnelly et al. 2009). This is equivalent to about three 10-minute activity bouts per day.
5. Garner support.
Social support is a very important predictor of weight loss success. Social circles also predict health behaviors. Reach out to family, friends and coworkers who are like-minded and are practicing healthy behaviors. If none are, look for a group at your fitness facility or in your community.
6. Monitor weight and body fat loss with our in-home Body Composition Analyzer.
By keeping tabs on your weight, you can see when regain begins and make the necessary adjustments to stop it. In fact, studies suggest this is a key behavior of people who lose weight and keep it off. Learn what you are made of, go beyond the scale.
Body composition helps you better understand your health and optimize your overall fitness and wellness program.
✔️ Measure muscle, body fat, and water balance
✔️ Segmental lean body mass for frailty assessment
✔️ Body composition history to track progress over time
What gets measured, gets improved!
7. Check in with a weight loss coach weekly.
The Weight Loss Maintenance Trial found that the individuals most likely to maintain their weight loss had weekly personal coaching sessions incorporating nutrition and physical activity for at least 2 years. The sessions were brief and took place online. Amazing!
Being an Integrative Nutrition Health Coach and a fitness trainer completely changed the way I take care of myself, and I would love to share that with you!
Are you interested in learning how you can have more energy, feel more confident, improve your relationships, and start looking and feeling your best?
If you answer is YES and you are ready to take action, let’s schedule a no-cost initial consultation.
Click the link below to Connect and Schedule your Initial Consultation https://linktr.ee/rtsfitnessandwellnesscoach
Or visit www.rtsfitnesscoach.com
Book your Body Composition Analysis, learn what you are made of, so I can create a results-focused program for you. After that you will be able to track your progress and asses accordingly to reach YOUR next level!