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What I know about weight loss…

Wednesday, January 09, 2013

I know how to lose weight. I have done it. Does that make me an expert? Not really, but it does make me one of the most knowledgeable people regarding weight loss for MY body. Not for yours, just mine. We each have different weight loss strategies. What works for me, may not work for you. With that said, there are some common weight loss issues. Here is what I consider some common weight loss things you need to know. There are a lot, but I’ll limit myself to twelve.

1. I’ve said it before, life is not fair get over it. Some people are blessed with super fast metabolisms, you are not. Move on.

2. Weight loss plans are easy. It’s the everyday choices that are hard. I have this poster hanging in my work cube.

3. Losing weight (and keeping it off) requires sacrifice. Yeah, you can eat what you want. But to make it work you’re going to have to give up some things. For example, you can’t eat crappy food every day. Yes, moderation is an option, but you are still sacrificing by not eating how much you really want. Sometimes you just have to say no. Again, I have this poster in my work cube to consider when people bring in the treats.

4. The scale does not measure all progress. Depending on what you’re doing for a work out, you may actually see weight gain as you put on muscle. Don’t give the scale power. It is only one tool and method of measurement.

5. Forgive yourself. You are going to make less than optimal choices. Learn from your missteps and forge ahead.

6. Treat yourself as you would treat a friend. That inner voice that keeps telling you that you can’t doesn’t really know you.

7. Accept your body flaws. Like family members, you don’t get to choose these. Short of surgery, your body flaws aren’t going away. Heck, at 19% body fat I still have batwings under my arms and a pooch. At my age (I’ll just say I’m 50+) things are not going to spring back. You don’t have to love them, just tolerate them (like you would your idiot brother-in-law).

8. Don’t expect to take weight off one way and maintain the weight loss another. If you go back to eating like you were, you will go back to looking like you were. This is a lifestyle change, not a one time shot.

9. Your exercise plan should be sustainable. Can you really exercise 3 hours a day for the rest of your life? I have other things I have to do. Figure out a reasonable schedule that you can stick to.

10. Don’t put an artificial deadline on your weight loss goals. It doesn’t matter if it takes you 6 months or 16 months to lose the weight. There is a lot to learn in the weight loss process. There will be setbacks. There will be plateaus.

11. Losing the weight will not solve all your problems or guarantee you will be happy. You need to deal with your issues along the way. Thinking "if only I were thinner" will hold you back. Take care of it.

12. Love who you are. You are not a number on the scale. You are not the “meat suit” you are wearing. You are the person on the inside. That person is pretty incredible and strong.

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Member Comments About This Blog Post
  • RUNGRL2013
    Loved this blog, esp. #7! Lol, but 19% body fat!!!! Dang girl! Thanks for sharing, just what I needed to read tonight. I think you're awesome! emoticon
    1917 days ago
    Nice blog and so true.... Thanks for sharing.....
    1925 days ago
    1928 days ago
    Awesome blog. Everyone of the things on the list is competely true. We all need reminders of the truth every now and then.
    1928 days ago
    A whole lot of common sense here. Good blog.
    1928 days ago
    I LOVED this blog!!! THANK YOU!
    1928 days ago
    emoticon emoticon
    This was an absolutely GREAT post! The only thing I disagree with is the 4th sentence (the sentence, not the 4th numbered item). You seem like an expert to me!
    1929 days ago
  • SH9719
    I think we all need to set a goal date, without a goal date there is not accountability. I do believe though that that goal date should be based on ones plan and experience and is extremely adjustable. I have a tight goal date so my calorie range on SP stays tight, but the date is adjustable. As I approach my goal the lose rate is understandably slowing down so I will not lose any sleep over moving the date out. But, having the tight date motivates me to push it harder. I am in the Pete Thomas school of thought, Lose it Fast, Lose it Forever.
    1929 days ago
    Your comment about the goal and a specific date was spot on. I have lost 20 lbs and am stuck at a plateau. I am still working on it, but I realize that I will move off the plateau and continue progress. I don't need the added pressure of thinking I will fail if I do not do it by a certain date!

    It reminds me of some of the best advice I had about running marathons. If you are a novice runner, your goal should be to finish. Then when you do finish, you can celebrate your achievement. A friend of mine got into running and the running bug bit him hard. He decided he was going to run a marathon and qualify for Boston on his first marathon. He went from a casual runner to an aggressive training schedule and ended up with a stress fracture in his tibia. After laying off running, he ran a marathon in upstate NY, coming in in 3:38 (much faster than I have ever run, but well off his target and a bit disappointed). If he had been more realistic/less aggressive, he would be psyched about his accomplishment.

    I like how a lot of folks have set up milestones to map their progress and plan how they will celebrate/mark each milestone along the way.

    Thanks for sharing!
    1929 days ago
  • ELAYNE39
    What I mean by artificial date is just that. There is no date by wich you have to reach your goal. It is important to reach the milestone, but not necessarily by some date you pick. For example, you set your goal to lose 10 lbs by the end of January 2013. Why do you have to assign a date to the 10 lb loss? If it takes you until the end of February, are you less successful? I'm not saying don't have goals, but when you reach the goal is not the important part. Too often I see people place dates on their goal, not reach the goal by the date and think they failed. Losing weight is not a straight line slanting down. There tends to be more of a zig zag pattern to it.
    1929 days ago
  • LADYBUG1943
    What do you mean "artifical date" for goal? I'm curious because it seems that for me, setting a goal means an automatic failure. But going without a goal at all doesn't work either. In the past year, I've achieved two goals: one was an arbitrary one, the other a fitness alone goal for my chorus competition (so I'd be in shape for the grueling, tiring week of competition).

    I've yet to learn in a permanent way, though, how to set all goals to be ones I take seriously.

    1929 days ago
    Tough love, but very true.
    1929 days ago
    Very nice blog! I enjoyed it - thanks for the lessons & reminders! emoticon
    1929 days ago
    Very nice! Thanks for the lessons, the encouragement, and the REALITY of your lessons.
    1929 days ago
    Wonderful blog. emoticon
    1929 days ago
  • KANOE10
    That was a wonderful blog. I agree with all of your steps. You have a realistic positive approach to weight loss and maintenance..Excellent and inspirational!

    Thanks for a great blog.

    1929 days ago
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