How to Maintain Weight Loss
How to Maintain Weight Loss
Without Stepping on the Scale
There are several reasons people commit to a goal or abandon it all together. I’ve heard many describe their ebb and flow with gym memberships, diets and work out partners.
I’m going to simplify the solution. Here are two categories for you to consider:
Which side calls to you?
There may be points from both that apply. The key here is to identify what you value. Next, create a routine that incorporates those aspects.
Experience Oriented:
This group may have difficulty getting started, but once they’re on course maintenance will be effortless. If you are experience-oriented, the workout is only as valuable as your experience. It’s important to choose an exercise routine that you enjoy.
This person is usually more social, values having fun and needs to look forward to going (doesn’t prioritize what’s being completed).
Examples of what would appeal to this group might be group class settings, workout partners, team dynamics or community events.
The satisfaction is derived from the unfolding.
Goal Oriented:
This group of people is interested in progress. Getting started won’t be difficult if the goal and metric is clearly defined. Tracking improvements along the way is what’s important.
Examples could be lifting heavier, sprinting faster or winning games. This is a competitive mindset, and doesn’t require a group. The prime focus is what’s being accomplished (not worried about whether it was enjoyable).
The satisfaction is derived from results.
Bonus Tip for Maintaining Change
Identify with the Change
This is best told with a quick story I’ve heard on a number of occasions.
There were two men discussing the discipline of running. One man couldn’t believe how many miles his colleague ran every day. He hadn't come close, and was still inconsistent with his schedule.He asked his colleague “How do you stay motivated to run 5-7 miles everyday?”His colleague replied “I’m a runner. And runners run."
Regardless of how you feel motivated (experience vs outcome), the most effective practice is to identify with the change. If you want to be healthy, you need to start thinking in terms of being a healthy person. What do they do on the weekends? Where do they go after work? What’s in their closet? What’s in their pantry? Who do they hang out with? Which accounts do they follow on social media? How do they celebrate an accomplishment?
The key here is embodying the identity you want to adopt.
Does a healthy person celebrate with chocolate cake and a burger? No. They don’t identify with those eating habits. Celebrations might be a massage or taking a bubble bath. The treat continues to emphasize the well-being of the body.
I see this mistake often, when on the path for who you want to be, you still reward yourself with the person you’re trying to leave behind.
Who do you want to be? And what’s the most successful way to implement those changes? Refer to the chart above to get started.
Mahatma Ghandi said it best:
Author’s note: If you’re interested in learning more about how to apply these tips personally, feel free to email me to schedule health & wellness consulting
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