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January Trends " Quick Fixes"


 



 January Quick Fix Programs

 

I'm sure you've seen it— 12-week program-lose 20 pounds or a 16-week weight loss program. Don't get me wrong, some of those are very valuable. However, I think the mindset can be damaging if you use it as motivation to promote a healthy lifestyle. They have a finish-line mindset in mind. I have seen most of my clients that have had that mindset regain the weight back and don't continue with a healthy lifestyle for the rest of their lives versus a sustainable life-set mindset. I have found that when you approach a lifestyle or a sustainable weight loss program when it is at least six months or more—the success rate increases by at least 30%. Currently, 97% of people regain their way back within three years with programs. It is similar to this in the literature that has taken weight loss programs anywhere from 1 to 3 months in mind.

 

I often ask my clients to think when they're doing a program. Do see yourself doing this diet a year or three years from now? If the answer is NO, or any version of that you will regain your way back. 

 

Which is why I created RYSE a sustainable lifestyle program. We adjust small changes over long periods. When clients come into my program, I listen to the goals spoken from the client. Often they want freedom, and they want to be happy. They want to adjust their health long-term. They want to be healthy and have an excellent quality of life. Mainly they want to be able to travel and not regain their weight and not have any long-term health consequences. 

 

Making lifestyle and health changes takes more than just nutrition. 

This takes behavioral adjustments, adjustment with family, and adjustment with emotions. Often if these are not done, so do the old behaviors. When I sit with clients, I look at where they are now and into the future—hopefully, three decades from now. I think most of my clients are focused on the current moment. They want to lose weight NOW, which I equate to body fat, which is natural. I want them to understand that losing body fat also equates to gaining lean body mass, which also equates to healthy goals in the future. I'm not going to break this down, but the bottom line is that the more lean body mass you have, the you will be healthier in the decades to come. Understanding that as we age, it is harder to lose body fat, not that you can't do that. However, there are so many mitigating factors when jumping into a program. 

 

Although it may sound attractive as a sales and marketing pitch, our social media society breeds this "16-week program to lose 20 pounds". understand that this is not giving yourself room for success. Subconsciously we start to lose trust and success in these programs and in ourselves. Then we begin to feel defeated and discouraged that we can't lose the body fat.

 

 I'm here to tell you. Losing weight is NOT the issue. No matter how many times you have jumped into a diet or a program you have lost, It may have been slower or not as fast. But you have lost weight! It's not that you can't lose weight. You can! The problem is sustaining it. So, if you're interested in maintaining a fat loss, look for a long-term program that helps you change behaviors, and that is committed to that. Yes, it is a long-term program requiring a lot of time, energy, and resources. AND Sacrifice; if everyone could do it, they would be doing it. Most people don't want to do the work, which is why they regain weight. 

 

My goal with my clients is that they never have to jump into another program again. If you want more information about it, it requires a lot of work, and you will learn a lot. Don't hesitate to get in touch with me at wendysebastian.com. 

 

Keep in mind that the definition of insanity is to keep doing the same thing and wanting different results. If you want a new outcome, you must do something different. Sometimes that requires making space for a new healthy lifestyle in your life and your behaviors, feeling uncomfortable and trying out an entirely new exercise, and trying new healthy recipes. It may not work with that recipe the first time but try it again. Remember, at first, anything we do, whether college or a new exercise regimen, feels uncomfortable. We feel vulnerable and embarrassed, but if we practice, practice, practice, we get better at it. Eventually, at times, we start to like it.

 

Keys to Maintaining Weight loss:

1. Stay out of the outcome. Stay in today. Be Like NIKE Just DO IT!

2. Get in a deficit 

3. Track your food

4. Eat whole foods

5. Get Educated and hire a  nutritionist/ dietitian/ health coach 

6. Move daily, resistance train

7. Make your food

8. Get outdoors

9. Drink at least 100oz of water daily

10. Eat at least 30-40 grams of fiber a day

 

*Bonus: take it slow, don't worry about the weight, worry about the behaviors

 

 

Varkevisser, R., van Stralen, M. M., Kroeze, W., Ket, J., & Steenhuis, I. (2019). Determinants of weight loss maintenance: a systematic review. Obesity reviews : an official journal of the International Association for the Study of Obesity, 20(2), 171–211. https://doi.org/10.1111/obr.12772

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