How do I achieve long-term weight loss?
First, you MUST realize that losing weight is an outcome. This means that you learn a host of things, do many new and different actions for a while and THEN weight is lost. Success does not come any other way. There is no diet, plan or program that will deliver consistent, linear results without learning different methods and tools, then abiding by them.
Figuring out what works for you can be tricky. Especially in light of the very strong human need for certainty. We would like for someone to tell us exactly what to do and then go do it.
And that is the problem. When you ask for a meal plan, food list or if a food is good/or bad you are making a critical error. You wrongly believe there is one diet, one program, one nutritional system that works. There is not.
If you really want to figure out “what works”, you have to stop being the dieter and start being the detective. The perfect diet for you is not the one you find, it is the one you create yourself.
I know this frustrates you and the first question you have is, “how do I figure it out?”. That takes time and patience and a process. The process goes something like this:
1. Learn the basic rules of fat loss nutrition. Start with the IFS Protein, Fiber and Water sheet, then add starch and fat consumption according to your individual tolerance. How do you know your tolerance? See 2-4 below:
2. Get your CHEC in check. CHEC stands for control of hunger, energy and cravings. When you are eating the right foods for you, in the right amounts and at the right times, your CHEC will stay in check.
3. CHEC is not enough because obviously many people who are eating whatever they like have no issues with CHEC. That is why you must also measure your fat loss results. if CHEC is in check and you are losing fat, then you have found your formula. If you are not losing fat (measured monthly), then you have to further refine your formula. Review the 4 Pillars and see where you can modify –
- Exercise and Movement
- Coaching and Accountability
4. Check your blood labs. If they are improving then you know you are not only getting leaner but healthier.
Improving health and decreasing unwanted fat is a process. Your mindset and HOW you go about the process will ultimately determine your long-term results.