By Jillian Teta
We think we want the former, when in reality, it is the latter we seek. Who wants to lose weight only to gain it all back and more? And yet, that is what many people do, simply because they don’t have the tools to turn fast weight loss into lasting body change.
Here are 4 ways to make that switch. Stop playing the weight loss game and start thinking long term, adopting the LIFESTYLE:
- Responsibility for effort is not the same as responsibility for outcome. We often mesh the two, and it’s so easy to, right? “If I keep my nutrition tight and get great sleep and am consistent with my workouts I can expect these results”. Then we get disappointed and are ready to throw in the towel when our results are not what we wanted or expected. Here’s the truth: there is actually no way to control or force the results you want. It’s not fair, and it’s so true. Results are not linear and have no interest in following the timetable you’ve laid out for them. However, before you get frustrated, let’s consider what you do have control over: what you eat, how you move your body, how you stress and sleep and hydrate. When you begin to cultivate habits that foster the type of body and health that you want, that is eventually what you get. The alternative is simply doing what you have always done, which will keep you in whatever holding pattern drove you to find a new and different way. This is why, at Metabolic Effect, we say to focus on behaviors and not outcomes.
- Learn how to cook vegetables that taste good. Seriously. Veggies can be your secret weapon, keeping you satisfied, helping you shed water, nourishing your body and optimizing genetic expression – turning the clock back on time. Yet, let’s face it. Not many of us have the palate for a plate of over-steamed, plain, boring veggies. Most of us didn’t grow up like that and so it can feel like torture shoveling those veggies down your gullet. I want to share with you my super simple formula for turning any veggie into a delicious treat to eat. Get a large frying pan, put it on medium to medium high heat. Add a couple teaspoons of good quality olive oil. To your pan, add sliced or shredded greens, broccoli, cauliflower, asparagus or whatever your pleasure. Add a pinch of salt, black pepper and garlic powder to taste. Stir to incorporate and sautee until the veggies are bright green and al dente or slightly softer – whatever your preference. This formula: a couple teaspoons olive oil, pinch salt, black pepper and garlic powder also work very well for frozen veggies. In this case, though, I recommend that you cook them in the oven. Set the over to 350F, get a baking sheet, add a bag of frozen veggies, toss them with your simple ingredients and bake until they are golden, about 10-12 minutes.
- Mind your sleep. At Metabolic Effect, we spend a lot of time talking about the hormonal impacts that sleep and stress have, and we keep repeating ourselves because this issue is so crucial. With long work schedules, the internet and social media, it is very easy for sleep to take a back seat to other priorities, and sleep issues are becoming increasingly common. Set a bedtime and stick to it. Thirty minutes before bed, disconnect from all electronics. This may be a good time to do reading, journaling or a gratitude practice. Maybe take a warm shower or bath. Your bedroom should be cool and dark. I’m a huge advocate of light-blocking curtains and removing your computer and TV from the bedroom. Use a fan or a white-noise app to generate some white noise. Taking magnesium before bed can help induce sleep. Sleep helps balance the parasympathetic and sympathetic nervous systems – crucial for fat burning and feeling rested when you wake up. Sleep also resets leptin, cortisol and other hormones. Your liver is highly active while you sleep, and sleep is really prime-time for fat burning. Sleep helps your body heal and recover from workouts and boosts your immune system.
- Understand that changes in energy and bowel function are common while changing your nutrition and lifestyle. Many people report, 2-4 weeks into a lifestyle change, that they are experiencing fatigue, headaches and maybe even moodiness. We call this the “Sputter Effect” and it is transient. Though it may not be fun, it actually signifies that your body is swapping fuel usage and beginning to dip into fat stores. As your body begins to adjust to this new normal, the low energy effects subside. Bowel change is also common, whether it is an increase in frequency, or constipation. Adding in protein and veggies to a system can be disruptive to it and manifest symptoms. This effect also is transient and can be greatly helped by keeping water intake high, chewing food well, and considering a very gentle fiber supplement like acacia fiber. With fiber supplementation, the golden rule is to start low and go slow. I recommend with starting with 1 tsp or less per day and going up slowly from there. Fiber helps keep you regular and thus can help with a bowel that is too slow or too quick.
Want to learn more about the Fat Loss Lifestyle? ME’s Lifestylers Club offers all the tools, resources and accountability necessary to lose fat, maintain that loss and never look back.