This is a continuation of the April 30th, 2014 Weights and Balances article on overcoming weight loss obstacles.
Sedentary Lifestyle: Wearing a step counter can help keep you aware of movement or the lack of movement in your day. Stand up and take that conference call, walk to a co-workers desk instead of emailing them, take the stairs, park farther away, move five minutes of every hour; everything counts!
Stress: Stress will always be present in your life and learning good coping skills will help you achieve your weight loss goals. Take a walk instead of eating those cookies in the break room, drink an extra glass of water, chew a piece of sugar-less gum, keep nutritious snacks on your desk, enroll in a fun fitness class each week that you like, and take lots of deep breaths before making that uncomfortable phone call!
Shame: It happens, you made some poor choices and now you don’t want to own up to them and feel guilt and shame. Don’t let shame/guilt own you. Accept it and move on!
Skipping skip meals! Don’t skip your meals, try to space your meals out so you are not famished so you will not eating everything but the kitchen sink!
Using “always” and “never” Do not remove any foods from your list of possibilities. Being absolute will make you crave what you said you cannot have. Have the “forbidden” foods in moderation and be patient with yourself.
“Diet Mentality” This mentality will sabotage any long- term success. What is the “diet” mentality? It is thinking you only have to make changes for a short time. Changing how you eat for a couple of months will not change your life in the long run; focus on sustainable changes for the long haul! Small changes make for huge success! Change your life/health not just your pant size!
Be patient This is tough to do! Do not give up when your body hits a plateau! Keep going, add some extra exercise, and drink a little more water. Be patient, your body will respond! This is a big obstacle to weight loss for many of us.
Portion Control: Don’t estimate your portions! Weigh and measure your food for proper portion sizes!
Not gauging success: Don’t use the scale as your only measure of success. Think: How do you feel? How do your clothes fit? How do you look? How many inches have you lost? Take pictures of your journey, even if you do not want to! Take measurements and see how the inches come off!
Tired/Fatigue: Get your rest/sleep! Being tired can easily interfere with your judgment and not making wise choices for meals/snacks. Also a lack of sleep will activate your appetite hormones and this will stimulate overeating!
Un-Healthy Snacking: Eating healthy snacks every few hours is a good thing. Try to have a protein with every meal or snack. The helps keep the cravings at bay.
Dehydration: Be sure to drink six to eight cups or more of water each day. Often we are thirsty and not hungry and we confuse the two!
There are many obstacles to weight loss, but they can be overcome and you can be successful!