How To Set A Weight Loss Goal That Actually Sticks
“lose weight” is one of the most popular New Year resolutions, but to no one’s surprise, very few people are successful at sticking to resolutions (< 8%) and even fewer are successful at keeping lost weight off.
Here’s what you need to know in order to set a weight loss goal that actually STICKS this year:
Awareness must come before action
Before you DO anything differently, pause to assess your current eating patterns:
what are they?
what problem(s) do they solve?
Because behaviors don’t happen randomly - they serve a purpose. And if you try to remove an undesireable behavior (like over eating late at night) without replacing the function, your brain will fight back.
Your life has to be able to hold the goal
Instead of immediately subscribing to “the healthiest” or most popular diet on January 1st, reflect on what your current bandwidth/capacity allows for.
Because your goal(s) will only be reached if the required behaviors fit into your real life, rather than putting your life on pause until the diet plan/program ends.
Your nervous system must feel safe.
If your weight loss protocol feels restrictive, threatening, or like something you HAVE TO do, your nervous system will fight back like a feral tantrum-prone toddler.
The best (most effective) weight loss plan is one that feels confidently executable without threatening your safety or sanity.
Eating skills > Food rules
Rules encourage a pass/fail mentality and perpetuate the “give up and restart” mindset - the enemy of sustainability.
Skills, on the other hand, allow for flexibility and encourage a “practice makes proficiency” mindset.
Learning how to eat in any circumstance will always yield more desirable and sustainable results than knowing what/what not to eat under perfect circumstances.
Imperfect repetition is the name of the game
Every time you wipe the slate clean and show up despite obstacles and setbacks, you prove to yourself that progress can be made in the absence of perfection.
Sustainable weight loss isn’t awarded to those who eat “perfectly” on occasion. Sustainable weight loss is the outcome for those who keep putting in the reps - choosing “good enough” over perfect most days.
Identity follows behavior
Stop asking, “What foods do I need to avoid?”, “How do I need to eat?, “What’s the best diet to follow?” and try asking:
“Who do I need to become in order to create the outcome(s) I desire?”
How does she show up every day?
How can you start acting more like her today?
If you want your weight loss to stick, you can’t simply change your weight. You must also change how you see yourself and how you engage with and think about food.
If your past weight loss attempts haven’t worked, try something different this year. Try a system that feels supportive, inclusive, and works with your real life so the results you create sick and ensure that you never need to set another weight loss resolution.
