Real changes take time! It doesn't mean things aren't working!
Seriously, though, I REALLY mean it!
REAL and sustainable results can take time.
And that's okay! "Slower" results typically lead to more long-lasting and permanent results compared with faster crash-diet-type-results.
Let's put some real-life examples to this conversation:
If you lost an average of .25 pounds a week for a year, that is 13 pounds lost! Some people might look at .25 pounds as insignificant, or even as unsuccessful. But being 13 pounds down is SIGNIFICANT and potentially life-changing.
If you lost an average of .5 pounds per week for a year, that’s 26 pounds lost!
If you lost an average of 1 pound per week for a year, that’s FIFTY-TWO POUNDS lost!
Anyone out there willing to tell me that results like that aren't "good enough"? (This is not a rhetorical question! Comment below or email me if you disagree; I want to hear your perspectives!)
Anyway, what’s the message here??
You may NOT lose weight every week, which is why I said averages above. But, if you’re consistently trending in the direction you’re trying to go, you could be down 13-52 pounds in one year! (Certainly as appropriate based on where you’re starting from.) That’s HUGE!
Understanding that weight loss (or gain, if that's your goal!) is a journey is important, and not something that will magically happen all of a sudden.
Equally, understanding that any number of things can impact changes in your weight day-to-day is also critical. It’s important to know that those daily fluctuations are normal and that’s why we look for trends over time!
I also don’t mean to make this conversation all about weight. You can replace the weight conversation with any data point that matters to you… your mile time “only” got a second faster this week, you “only” used 2 pounds heavier in your workouts this week, etc. It’s just common in my line of work to have these kinds of conversations about weight, but they can apply to anything that we can/should take a bigger picture view about!
Here’s what you can do to help ourselves embrace this mentality and enjoy the journey more:
Set reasonable goals that are important to you.
Commit to the process. Understand the timeline and have reasonable expectations.
Embrace Patience. Real changes take time and be patient with yourself throughout the process.
Keep track of data relevant to what you care about. Yes, the scale can be a piece of that, but you should absolutely include other data points too (photos, sleep quality, workout results, energy levels, how your clothes fit, etc.). To this point, be sure to celebrate milestones, no matter how small, as they contribute to your overall progress.
Work on looking at weight simply as a data point, and not something that reflects your worth! Or, instead of solely focusing on the scale, shift to include non-scale victories such as increased energy levels, improved mood, or clothing fitting better.
Focus on consistency. Regularly working towards your goals, even if progress seems slow, is key to long-term success.
Practice self-compassion. Be kind to yourself and avoid negative self-talk. Acknowledge your efforts and be proud of your commitment to change.
Seek support, if needed. Surround yourself with a supportive community or enlist the help of a coach to keep you motivated and accountable.
Trust the process. Believe that your efforts will yield results over time. And if it’s really been longer than a month with zero progress, THEN you can reevaluate or shift something. But try not to make changes every day/week.
And while we’re at it with the reminders, here are a few more important things to keep in mind:
*With any goal you set, nutrition-related or not, make sure it’s something you’re excited about and actually willing to work at for an extended period of time.
*Decide on your plan to work towards the goal and DO IT. Make sure the plan feels approachable and sustainable and like something you could do for a LONG time. And maybe consider creating some “dials” for you to use to turn up your effort when you have the capacity to do so, and also turn down your effort when needed. Aim to not stop moving forward completely unless absolutely necessary.
*Avoid the temptation of quick fixes. You and the habits you’re creating are better off without them.
*As mentioned above, get support if you need it. I’m here for you if you want to talk about your nutrition and body composition goals! This is exactly the kind of process I use when working with people to achieve their goals! Comment below or send me an email at sara@nutritionforlifeproject.com and we'll talk!
Your goals are important, my friends! And they're worth committing to and working towards for extended periods of time! Put things into place that help you commit. Stick to it! You can do it!
As always, thank you for reading,
Sara