| Winning feels good. Learn how small wins can build momentum and lead you to weight loss success! |
We live in an “I want it now” society and every weight loss reality show on TV ingrains the belief that it is normal to lose 10 pounds in a week or better yet, 100 pounds in three months. Friends, this isn’t reality, it isn’t at all healthy (but that’s for another post!) and it certainly isn’t how weight loss works for you or me. Still, this is the mind-set for most people when they come to develop a weight loss plan at Integrated Wellness Concepts. Unfortunately, it is a mind-set that most often ends in frustration, self-sabotage, and ultimately failure. Why? Because they believe they can change everything about how they work, eat, exercise and live overnight and this just isn’t the case. I would liken it to the ice bucket challenge because trying to change your entire way of living overnight is shocking to your system. It is also important to note that this kind of radical change very rarely works long term.
Normal, healthy weight loss is 1-2 pounds per week. This is a scientific fact so when someone comes to you and claims they have dropped 5 pounds in week it is most likely they have shed water weight because unless that person is morbidly obese, 1-2 pounds per week is what you should expect. This is the #1 frustration for many because they want that 20 pounds off NOW and do not want to hear that in
10-20 weeks they will be able to reach their goal….if they stick to their plan that includes exercise, proper nutrition, recovery, stress management and appropriate supplementation. I have seen the disappointment in their eyes when after a solid week of exercise and clean eating the scale shows 1.25 pounds gone which is quite an accomplishment.
Financial celebrity Dave Ramsey preaches small wins to get out of debt. To paraphrase Mr. Ramsey: If you are $100,000 in debt, quit trying to pay off $100,000 overnight. Start by paying off a small bill or credit card balance first and get what he calls a small win. Winning feels good no matter how small it may be. There is also a mind-set shift when we win (“I’m a winner!” “I can do this!”) and momentum
starts to build. Take this same analogy and apply it to your weight loss efforts. If you have 50 pounds that needs to come off, why aren’t you celebrating the fact you lost that 1.25 pounds last week instead of scoffing at the scale? That is a small win that when replicated weekly will not only produce the result you are after but will reinforce healthy habits into your lifestyle. These behaviors will also reduce the likelihood of you quitting or falling back into older habits that will result in re-gaining weight you have lost.
We currently have coaching clients who for the first three weeks of their weight loss plan are exercising 30 minutes three times a week and drinking a Designs for Health Whey Cool protein shake for breakfast and they are thriving. In fact, they are ahead of where most people who try to change everything overnight are in their mind-set to change because the changes we are giving them are small, yet
challenging; especially if you don’t exercise or eat breakfast. We give them just enough to challenge yet not overload their lives. This is SO important! While this sounds easy, there are still barriers (work, traffic, family, motivation) they will have to maneuver through. When they feel they have mastered the first phase, we add a component; like adding a piece of fruit for a mid-morning snack.
Does this sound like the baby step solution to weight loss? In a lot of ways, it is. We aren’t interested in helping clients do some silly fad diet where they will drop a ton of weight only to watch them re-gain it plus ten pounds more. The systems we help clients create are calculated, personal, and when done correctly, will improve their health from the inside out by creating a body that works for them instead of against them. At the same time we strengthen their resolve, mind-set and self-esteem.
If you have been struggling, starting/stopping your routine or you feel that reaching a healthy weight is impossible; know that the power to change has been inside you all along. It is simply a matter of altering your perceptions and applying the simple strategies that will impact weight loss and long term health.
Normal, healthy weight loss is 1-2 pounds per week. This is a scientific fact so when someone comes to you and claims they have dropped 5 pounds in week it is most likely they have shed water weight because unless that person is morbidly obese, 1-2 pounds per week is what you should expect. This is the #1 frustration for many because they want that 20 pounds off NOW and do not want to hear that in
10-20 weeks they will be able to reach their goal….if they stick to their plan that includes exercise, proper nutrition, recovery, stress management and appropriate supplementation. I have seen the disappointment in their eyes when after a solid week of exercise and clean eating the scale shows 1.25 pounds gone which is quite an accomplishment.
Financial celebrity Dave Ramsey preaches small wins to get out of debt. To paraphrase Mr. Ramsey: If you are $100,000 in debt, quit trying to pay off $100,000 overnight. Start by paying off a small bill or credit card balance first and get what he calls a small win. Winning feels good no matter how small it may be. There is also a mind-set shift when we win (“I’m a winner!” “I can do this!”) and momentum
starts to build. Take this same analogy and apply it to your weight loss efforts. If you have 50 pounds that needs to come off, why aren’t you celebrating the fact you lost that 1.25 pounds last week instead of scoffing at the scale? That is a small win that when replicated weekly will not only produce the result you are after but will reinforce healthy habits into your lifestyle. These behaviors will also reduce the likelihood of you quitting or falling back into older habits that will result in re-gaining weight you have lost.
We currently have coaching clients who for the first three weeks of their weight loss plan are exercising 30 minutes three times a week and drinking a Designs for Health Whey Cool protein shake for breakfast and they are thriving. In fact, they are ahead of where most people who try to change everything overnight are in their mind-set to change because the changes we are giving them are small, yet
challenging; especially if you don’t exercise or eat breakfast. We give them just enough to challenge yet not overload their lives. This is SO important! While this sounds easy, there are still barriers (work, traffic, family, motivation) they will have to maneuver through. When they feel they have mastered the first phase, we add a component; like adding a piece of fruit for a mid-morning snack.
Does this sound like the baby step solution to weight loss? In a lot of ways, it is. We aren’t interested in helping clients do some silly fad diet where they will drop a ton of weight only to watch them re-gain it plus ten pounds more. The systems we help clients create are calculated, personal, and when done correctly, will improve their health from the inside out by creating a body that works for them instead of against them. At the same time we strengthen their resolve, mind-set and self-esteem.
If you have been struggling, starting/stopping your routine or you feel that reaching a healthy weight is impossible; know that the power to change has been inside you all along. It is simply a matter of altering your perceptions and applying the simple strategies that will impact weight loss and long term health.
Need help developing a plan, motivation and accountability?
I have openings for two more coaching clients.
In January get one month of wellness coaching for $200 ($300 value)!
I have openings for two more coaching clients.
In January get one month of wellness coaching for $200 ($300 value)!
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