Maintaining Weight Loss: Tips From Precision Nutrition

In comparison with shedding weight, staying the identical weight sounds prefer it ought to be straightforward.

“Simply don’t return to what you had been doing earlier than!”

Easy, proper?

But it usually doesn’t really feel that approach.

In truth, sustaining your progress could be even tougher than dropping these kilos within the first place.1

That is true even should you don’t crash eating regimen.

That’s as a result of…

What makes you good at shedding weight doesn’t essentially make you good at conserving it off.

Publish-weight loss, individuals usually discover themselves questioning:

  • ‘Can I actually hold saying “no” to ice cream eternally?’
  • ‘What’s my aim now that… I don’t have a aim?’
  • ‘If I’m not making an attempt to shed pounds, however I can’t return to my previous habits, what am I purported to do?’

Right here’s the excellent news:

Should you’ve misplaced weight, you do have the talents it’s worthwhile to keep your weight.

However these abilities doubtless must evolve. This information will present you ways.

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Reaching your weight reduction aim means you’ve mastered a set of abilities.

That’s proper, “abilities.” Primarily, you’ve constructed a greater well being resume of constant practices and expertise.

For instance, you’ve doubtless realized tips on how to:

  • Keep your boundaries and keep away from meals and conditions that don’t align along with your objectives
  • Create new diet, train, and/or way of life habits
  • Stick with the discomfort of doing issues in a different way
  • Persistently keep on with your plan (whether or not it’s restrictive, tremendous versatile, or someplace in between)

Congratulations!

This deserves some recognition.

In a world crammed with hyperpalatable foods, out-of-control stress ranges, and limitless entry to screens, altering your physique and enhancing your health and well being isn’t straightforward.

However when you’ve reached your aim, the sport modifications.

You might really feel such as you don’t know HOW to keep up your new progress.

Possibly you don’t know tips on how to dwell your life with out “being on a eating regimen.” (Or you might have to face no matter “being on a eating regimen” helped you keep away from in your life.)

You might really feel afraid that you simply’ll should:

  • comply with a inflexible meal plan
  • monitor each morsel of meals
  • weigh your self each day; and
  • always fear about your weight

… FOREVER AND EVER AND EVER.

Ugh. Why hassle?!

The excellent news is: Weight upkeep is a unique sport than weight reduction. And you’ll study to play that new sport, similar to you possibly can study anything.

Weight upkeep means adjusting your mindset—and your hard-earned abilities—accordingly. 

Ever rewrite your resume for a brand new job? Your abilities don’t really change, however the way you specific these abilities does.

And, after all, when you begin, there’s a studying curve—irrespective of how skilled you might be.

It’s the identical once you enter a brand new section of weight management. However by adjusting your abilities, after which working towards them, you’ll be up to the mark very quickly.

Three methods to evolve your abilities for weight upkeep

Weight loss ability Why it really works for weight reduction Why it doesn’t work for upkeep Weight upkeep ability
Studying tips on how to say “no” and setting boundaries Helps you keep away from overeating triggers and protect your time/power Saying “no” on a regular basis can grow to be too restrictive Grasp moderation: Balancing your “yeses” and “nos”
Creating and sustaining new habits Strikes the needle on weight reduction; feels thrilling and contemporary what to do, nevertheless it’s not novel or enjoyable Evolve your habits utilizing the “dial methodology” and our deep well being framework
Working in the direction of a particular aim Your supply of motivation is clear Motivation turns into much less tangible when pursuing the established order Discover your deep cause, and commonly connect with it

Ability #1: Shift from a spot of “no” to “typically sure.”

Saying no to each unplanned deal with? Positive, you are able to do it for a brief time frame. Within the long-term, although, saying “no” too usually feeds into one thing we confer with because the problem cycle (a.okay.a. yo-yo weight-reduction plan), as you possibly can see within the illustration under.

Graphic shows a 4 step cycle titled "The Challenge Cycle" composed of four steps: inital excitement, period of restrictive eating, short-lived success and return to normal.

This irritating expertise is fairly acquainted to most of us.—even for individuals who’ve misplaced weight sustainably. (It’s important to change or prohibit your eating regimen in some approach to shed pounds.)

So how do you break the cycle with out regaining the load? Follow saying “sure” typically, however not at all times.

You’ll most likely acknowledge this as working towards moderation, which could be complicated and exhausting (and perhaps scary).

However we’re about to indicate you tips on how to ease your approach into it. In order that it feels completely doable (and never so scary).

Attempt it: What occurs once you say “sure”?

This can be a fairly easy means of trial and error. Honest warning: It could be uncomfortable at instances.

The first step: Say “sure” once you’d usually say “no” due to your weight reduction habits.

For instance, perhaps you say “sure” to:

  • Consuming birthday cake
  • Skipping the health club to do one thing that sounds extra enjoyable
  • Having two glasses of wine with dinner
  • Staying out late with your folks

Do any of this too usually, and also you’ll doubtless find yourself regaining the load you misplaced.

However these are additionally the forms of experiences that carry coloration to your life. Keep away from them utterly, and you might really feel such as you’re lacking out. (And find yourself sliding into the problem cycle).

So experiment with saying sure. Every time, write down what occurs, together with:

  • How did you’re feeling?
  • Would you do it once more? Why or why not?
  • What did you study?

Observe this apply for a few weeks. Finally, you received’t want to put in writing down your reflections anymore.

Every time you say “sure” to one thing, you’ll get a greater really feel for what’s price it—and what’s not.

Over time, it’ll grow to be a brand new ability that helps you higher stability “yeses” and “nos.”

Ability #2: Reframe your habits.

By the point many individuals attain their weight reduction aim, they discover themselves getting stressed.

They know tips on how to keep on with their meals and train habits, nevertheless it’s simply not thrilling, difficult, or fascinating anymore.

The end result: They begin to let their wholesome habits slide.

Right here’s the place a little bit reframing could make a world of distinction.

Attempt it: Use the dial methodology and deep well being framework.

Right here at PN, we use these two methods to assist individuals reevaluate their habits and resolve how they may transfer ahead.

You could possibly use one or the opposite, or each, to determine what your “subsequent stage” or subsequent problem would possibly appear to be.

The dial methodology

All of these habits that helped you attain your weight reduction aim? They are often “dialed” up or down, relying on what’s happening in your life.

As an illustration, perhaps your weight reduction exercise routine seemed like quantity six on the train dial under: three one-hour health club exercises per week, plus a every day stroll.

However maybe as a way to accommodate this, you needed to dial down in different areas of your life, like socializing, de-stressing routines, or perhaps even sleep.

One approach to make wholesome dwelling really feel extra thrilling now that weight reduction isn’t your primary precedence:

Play with the dials. 

Possibly you possibly can dial down your diet habits barely, whereas dialing up your sleep habits.

That may appear to be meal prepping for simply three days every week as a substitute of seven. Now, you will have extra time to experiment with a restorative yoga routine earlier than mattress and waking up with the solar.

That’s only one instance of the nearly limitless choices. For extra concepts on tips on how to put this into apply, take a look at our infographic that shows you how to adjust your “life dials.”

The deep well being framework

Well being is in regards to the bodily parts of your life, nevertheless it’s additionally about the way you assume, really feel, dwell, and connect with others.

That’s one of many causes we coach with the aim of deep health.

There are six areas or domains of deep well being: bodily, emotional, environmental, psychological, existential, and relational.

Your weight and physique composition fall below the “bodily” area.

However there are 5 different domains the place you may make progress. Should you’re on the lookout for a brand new problem, this may very well be it. Merely determine one area you wish to work on and create some new practices there.

Should you’re undecided the place to start out, fill out this deep health questionnaire and perform a little self-reflection.

The place does it look like there’s room for enchancment? The place would you most prefer to develop or do higher?

Right here’s the good half about deep well being: Progress in a single area might help enhance the others. Generally, in ways in which make sustaining your weight simpler.

As an illustration, perhaps you’re employed in your psychological well being by lastly going to remedy. That may end in decreasing urges to binge eat.

One other instance: Figuring out the lingering points along with your mother would possibly imply fewer sleepless nights, providing you with extra power to train.

It’s all interconnected, and that’s a fantastic factor. Why not make the most of it and refresh your habits within the course of?

The underside line: Develop your view of well being past what’s happening along with your weight. 

There’s nothing flawed with caring about your weight and physique composition. However by the point you make it to upkeep mode, you’re prepared for the following stage.

Ability #3: Use your deep cause for motivation.

Pursuing the established order can really feel… anticlimactic. 

On New 12 months’s Day, most individuals don’t say, “Hey, I feel I’ll shoot for no enchancment in my life this yr!”

That’s how upkeep can really feel, particularly should you’ve made super progress with weight reduction.

The end result: Individuals who’ve gotten used to having a transparent aim in sight would possibly really feel misplaced, confused, or perhaps a little discouraged.

Whether or not we’re speaking about meals decisions or exercise habits, reminding your self that your aim is to keep precisely the identical isn’t very motivating.

Attempt it: Hook up with your deep cause.

There’s one motivational technique specifically that may aid you hold going once you don’t have a giant, shiny, thrilling aim.

Determine your deep cause for wanting to keep up your weight—and even simply dwell a wholesome way of life—and remind your self of it incessantly.

We use The 5 Whys train to assist shoppers determine their that means and function.

The 5 Whys begins with a easy query: “Why do I wish to accomplish this?”

On this case, you would possibly begin extra particularly with: “Why do I wish to keep my weight?”

Then, no matter reply you give you, ask why once more. And so forth, 5 instances, till you get to the guts of what’s actually behind your aim.

You should utilize this worksheet to get began.

What would possibly your “why” appear to be? Examples:

  • To be match and cell sufficient play along with your children and grandkids (as a result of that point is valuable for all of you)
  • To have the ability to go on adventures along with your accomplice (as a result of these experiences strengthen your bond)
  • To get pleasure from a top quality of life for so long as you possibly can (since you noticed how poor well being affected a member of the family)

Right here’s what’s actually cool:

Your that means and function can change weight reduction and grow to be your new massive shiny aim. 

Now you will have a transparent cause to do the exhausting stuff in terms of dwelling a wholesome way of life.

Connecting to this deeper that means and function additionally helps you keep away from getting caught up in day-to-day struggles, just like the ups and downs in your scale weight.

You’ll at all times have a intestine test obtainable that will help you to resolve whether or not you’re heading in the right direction.

You possibly can ask:

‘Is what I’m doing proper now aligning with my function?’

And if not… ‘Am I okay with that?’

Should you’re not okay with it, you’ve bought a reasonably compelling cause to circle again in your habits (utilizing the method outlined in ability #2) and regulate as wanted.

Collectively, these Three abilities aid you construct self-trust.

Growing belief in your self is a life-long pursuit. It takes a while to develop, and no single experiment or apply can essentially “get you there.”

Self-trust is the final word weight upkeep ability. 

In some methods, it’s the final word life ability.

However for life-long weight upkeep (and life-long well being administration), you’ve bought to make the transition from having a regimented plan to going through an unsure future with out one.

That requires one thing massive: being extra versatile in your considering and trusting your self to course right as wanted. 

You possibly can most likely see how working towards the three abilities outlined on this article set you as much as develop self-trust:

  • Ability #1 helps you get to know what works for you and what doesn’t. It allows you to develop wholesome however versatile boundaries.
  • Ability #2 lets you study why, how, and when to tweak or evolve your well being habits to suit your present wants and objectives.
  • Ability #Three retains you always grounded within the cause behind all of it—your “why” for even caring about these things within the first place.

Mixed, these three abilities allow you to sort out no matter comes your approach.

And as a bonus, you’ll develop a capability to sense your ever-changing wants. Higher but, you’ll be capable of do one thing about them.

References

Click on right here to view the data sources referenced on this article.

Should you’re a coach, otherwise you wish to be…

Studying tips on how to coach shoppers, sufferers, mates, or members of the family by wholesome consuming and way of life modifications—in a approach that’s personalised for his or her distinctive physique, preferences, and way of life—is each an artwork and a science.

Should you’d prefer to study extra about each, take into account the Precision Nutrition Level 1 Certification. The subsequent group kicks off shortly.

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