Dieting doesn’t work, so, what does? (3/3)

Step 3: Think in terms of YEARS, not DAYS or WEEKS

Dieting teaches you how to transform your life in 30 days FOR 30 days, but after the diet ends so do the results you worked hard for. 

Instead of asking, “How can I lose weight fast?” you need to ask, “How can I lose weight in a way that will LAST?” 

#hardtruth, it’s going to take longer than you want it to, 

you won’t reach your goal in days or weeks. 

But when you take your time and build skills and habits you can maintain through even the toughest seasons, you’re never at risk of “falling off the wagon” and gaining all the weight back. 

Think of the version of you who has reached her goals. 

• What does she do consistently? 

• What does she NOT do consistently? 

• How does she show up when stress is high and life feels hard? 

• What skills and habits does she have that allow her to live healthy and happy?

Write ✍️ those down and then list them out in order from least to most challenging.

Start by building the skill that feels the least challenging (even if it seems too easy) and once you’ve mastered it 80% of the time, add a new focus. 

Not only does this build your proficiency over time, it also builds your confidence as you realize what a capable badass you are.

If you want to successfully lose weight without dieting this year, don’t miss our FREE Nutrition Audit Challenge where my team and I will help you identify the skills and habits you need to reach your sustainable weight loss goals. 

Starting January 20th in the Nutrition Coaching with Nicole Facebook Group. 

I can’t wait to see you inside!

How To Set A Weight Loss Resolution That Works

Did you know that more than 50% of Americans set weight loss related resolutions,

and only 9% of people who make them, complete them!?

23% of resolution makers quit by the end of week one, 

and an additional 43% of people quit by the end of the month. 

There’s absolutely nothing wrong with resolutions. It’s how we do it and what we resolve to do/not do that’s problematic. 

• We go all in starting January 1st 

• We leave no room for error or flexibility which means we quit when we fail

• We make overly challenging commitments and stack them on top of each other

If that’s been your experience, I suggest resolving to do things differently this year. 

Because it’s time to reach your weight loss resolution. Don’t you think?

Here’s how I recommend reaching your weight loss resolution: 

Set realistic goals 

You’re not going to lose 10# in a month. You might want to, but if you’re looking to lose body fat and keep it off (vs. gaining/losing water weight over and over again), you can expect to lose .5-2# per week if you’re consistently eating in a calorie deficit. 

Focus on behavior changes

Rather than focusing on the outcome (weight loss), focus on the behaviors you need to create in order to encourage the desired outcome. 

“I’m going to eat protein at every meal this week” vs. “I’m going to lose 5# this month” 

Make sustainable changes

If you can’t see yourself sticking with the behavior, don’t try to create weight loss that way, because if you can’t sustain the behavior, you won’t maintain the weight loss. 

Be patient and persistent 

Sustainable weight loss isn’t a 30 day game. It takes TIME to create results that last and you will likely encounter unexpected barriers and curve balls along the way. 

Track your progress

Keep a record of the metrics that mean the most to you and ensure you’re tracking more than only weight. 

Recruit support

We are more accountable to others than we are to ourselves, so whether a coach, mentor, friend, or family members, build a support system and stop trying to do it alone. 

Use positive reinforcement

Reward yourself for the wins you achieve - no matter how small. Success begets success and when we pause to recognize what we’re doing well, we’re more likely to do those things and create additional progress.

Be flexible 

Circumstances will change. Shit will hit the fan sometimes. Be prepared to choose the “next best thing” when the best, most ideal option isn’t available. 

Prioritize overall health and wellbeing

There are many different ways we can lose weight. Not all of them are health-promoting, meaning that while we might see the scale go down (initially), over time, we will be left feeling poorly and costing ourselves health and happiness, which will likely lead to poor health markers and weight regain. 

Fill out a 1:1 Coaching Application 

Let my team and I help you create weight loss you can confidently maintain and a healthy relationship with food in LESS time and with LESS frustration.