Why are there are so many diets? That’s because there's a lot of marketing hype around the latest diet, so publishers can make more money.
Why does one diet seems to work for your friend but not you? Weight loss happens because of a calorie deficit. There are six categories of weight loss habits that can cause a net calorie deficit.
Weight Loss Habit Categories
1. EAT LESS
2. EAT BETTER
3. MOVE MORE
4. OPTIMIZE RECOVERY
5. CHANGE YOUR MINDSET
6. NORMALIZE HORMONES/ BODY SYSTEMS
Most diets focus on just one habit category--ignoring all the others. You need to make weight loss habits across all six categories that are personalized for your body, your lifestyle, and your preferences if you want to lose weight and keep it off long term.
Why Can't I lose weight and keep it off on my diet?
Have you failed at dieting? It’s not just you. Diets don’t work. 95% of people who go on a diet regain the weight. To make matters worse, 33% - 66% of people end up heavier after a diet than if they never dieted in the first place.
In order to keep weight off forever, you need to make lifestyle changes that are sustainable and enjoyable. There’s the key—you have to like them and feel like you can keep them up. No one can keep up willpower and hunger forever.
Here’s how to make changes that you can keep up forever.
How do I Enjoy My Holidays without gaining weight when there are so many temptations?
To avoid gaining weight at the holidays, we need to craft a holiday weight strategy. This personalized holiday strategy needs to take into account your life, your traditions, your preferences, and your body. No matter what country you live in or what holidays you celebrate, these tips can help you be strategic about your holiday indulgences.
There are three strategies that make up the RHH Holiday Weight Strategy: Minimizing Temptations, Dealing with Free Food, and Splurging on Purpose.
Most weight gain comes from the leftovers, temptations, and free food on the days and weeks leading up to and after the holidays, so remember that the "Holiday is a Day--not a season."
How do I exercise when there are too many priorities on my To-do list?
To get yourself to exercise when you have too much to do, you have to change your mindset. Very active women see exercise as something they do to decrease stress, to have more energy, and as a way to be "better versions" of themselves. Inactive women view exercise the opposite way--as selfish, stressful, and requiring too much commitment. It all depends on your mind.
To change exercise into something that get's done, you have to change how you think about exercise.
Define how exercise can help you with your important roles in life--relieves stress and gives you more energy to be a better mother, wife, friend, homemaker, or employee.
Rethink how you exercise. If you make exercise too hard and unpleasant, your sub-conscious will sabotage your efforts.
Be sure to start with an activity that you enjoy in the amount of time that seems fun to you. You can always increase the duration over time.
How do I get myself to use willpower to make better food choices?
You actually need to stop relying on willpower to lose weight. Willpower is limited, so you can't rely on it for every food choice. Instead, use your willpower to make unhealthy food inconvenient and eating healthy very easy to do. Your sub-conscious part of your brain will always try to make the most efficient (lazy) choice. You can take advantage of your inherent lazinessby making eating healthy the easiest, most convenient choice.
WANT TO STAY MOTIVATED THROUGHOUT YOUR WEIGHT LOSS JOURNEY?
Your "Real Goal" isn’t your weight. Your Real Goal is to feel better. Identifying and reviewing your Real Goal daily will help you stay motivated when you feel like giving up.
Realize that your weight is an important feedback mechanism, but it isn't your Real Goal.
I share two strategies to help you discover your Real Goal. The first strategy is called The 5 Whys. It's simple--Just ask yourself, "Why?" 5 times, but it's powerful. It will help you to find the Real Goal that will keep you motivated. The second strategy is to use Jealousy to help you discover your Real Goal.
Download the The 5 Whys to Get to Your Real Goal Worksheet to discover your Real Goal for weight loss, and then use the Try This Tip Today (SCROLL DOWN) to stay motivated every day.
Follow along as I answer a reader's question--"How do I lose 10 pounds?" I use the 80/20 Rule to make a Jumpstart Guide to Weight Loss that will give you the maximum amount of weight loss results with the simplest of changes.
Here are the Steps to Jumpstart Your Weight Loss:
• Make 3 Powerful Habit Systems
Eat Simple, Unprocessed Foods 80-95% of the time--Use Meal Templates
Be Active Someway Each Day--Try 7 minute NYT workout
Establish a Recovery System--Get 7-8 Hours Sleep Each Night
Know your Radioactive Foods--Everyone has foods that are so scrumptious that we find it very difficult not to overeat—even if we are paying attention to our bodies. I call these Radioactive Foods. These foods need special rules to allow us to remain in control. We need to be honest with ourselves about those foods and come up with strategies for them. This is Shift #9 in the series 15 Shifts to Become a Real Loser.
Turn Down the Reward Centers in Your Brain--Dopamine is the neurotransmitter of craving. Dopamine is released in the brain when we eat sugar and other tempting foods. The dopamine release causes us to want these foods even more. You can free your from your cravings by getting mad at food manufacturers, avoiding tempting food cues and eating simple, less processed foods. This is Shift #8 in the series 15 Shifts to Become a Real Loser.
We know when it comes to weight loss, it comes down to eating less and moving more. But how can we eat less without feeling like we are starving? Using a strategy called Volumetrics helps our stomachs feel full, but helps us to eat less calories. Choose foods that are high in water like vegetables, fruits, soup, and cooked grains to lose weight effortlessly without hunger.
When it comes to habits, it’s best to make small incremental habit changes. But what if you have to make a whole bunch of changes in your schedule anyway—like, let’s say, Back-to-School time? Use Back to school or any major life change to kick-start a bunch of new healthy habits by planning out the ultimate weight loss day. Then use ultimate weight loss day template to plan your every day.
Tired of all the whining and pleading for sugary sweets? This simple strategy of Dessert Day will teach your kids to stop asking for sugar, to appreciate and savor treats, and to learn that dessert is a "Sometimes Food." It will also help you to train your brain to stop asking for "something sweet" after the dishes are cleared. This family habit can keep you from having to use precious willpower stores to say "No" all the time and restore peace and quiet to your home.