[Day 16]: Ways To Avoid Yo-Yo Weight Loss

Today our blog goes out to anyone who has lost weight and gained it back. 

This absolutely sucks. You work so freakin' hard to stay healthy and fit. You are genuinely motivated to make lasting changes in your life. We get it, as we've been there ourselves.

The infamous phenomena of yo-yo weight loss has hit you hard. Sometimes it's hard to get back up again.  Let's face it, whatever you tried last time didn't work for you. And so how in the world is something else going to work. You may even tell yourself, "I'm stuck this way" or "It's my genetics."

We are here to say DON'T GIVE IT UP!

You are made to be healthy!

You are worth it.

The time it takes to get there may be longer than you expect, you may have to prioritize some things that you've put off in the past, but we believe in you and are hoping you'll believe in yourself again too. 

Your Intention Is Great but your Motivation Stinks

Most people experience ebbs and flows in their motivation to accomplish a goal. You have limited resources and must assign priority to the issues in your life that require self control. However, self control is like a muscle; exercising it will help you develop more over time.

Experiencing periods of inconsistent motivation is normal. Yet, sustained and consistent motivation is a requirement of weight maintenance and fitness. 

Often, you are tempted to deal with the overwhelming or challenging circumstances life throws at you by relying on food, indulgence, or just seeking some sort of comfort.

We are not psychologists, but we know this much... you may be failing to address another issue in your life.

Continually with clients we work with, the overwhelming thread that runs through is this: they had never seen the body they wanted or the level of fitness they've always desired, simply because they didn't believe they could obtain it.

There may be an element of setting realistic expectations for ourselves, knowing what the body of a runway star or male underwear model really takes to get (aka it's their full-time job).

But ultimately, the fear of not succeeding IS HOLDING YOU BACK so we want to help.

It is not a sign of failure when you are tempted to eat your feelings, rather, that desire serves as an indicator of what is genuinely going on in your life.

Dealing With Setbacks

Most people experience the same pattern; they become highly motivated to eat well and exercise more. But inevitably, a life issue arises that beckons them to rely on their old coping mechanisms. The only way to escape this cycle is to use these periods of stress to practice using new coping mechanisms.

This is not an easy solution, but it is a long-lasting one.

Training yourself to respond to situations with emotional consistency and maturity is the key; this may mean anticipating seasons of stress and making a realistic plan about how you will approach food and exercise during this time, or it may mean booking an appointment with a counsellor so you have the support you need to deal with what is going on beneath the surface.

You're NOT Alone

For me, I go through seasons where I live to go to the gym; five workouts a week seems like a treat! But life circumstances change - I get busy or relationships shift - and I find myself having to force myself to go to the gym.

I have seen this cycle repeat itself, so instead of beating myself up for wondering why my motivation is dwindling, I usually take a step back and ask myself,  "how can I re-prioritize to stay healthy in this season, in light of my life circumstances?"

This might mean that I commit to three workouts a week instead of five. It also might mean that I don't force myself to do exercises that I hate or am bad at for a season of time.

Instead, I choose to do workouts composed of exercises I am good at and enjoy - this way I leave the gym feeling capable and joyful. If life circumstances are making me feel like I have no control over what's happening, I choose to do workouts that make me feel competent and confident... these feelings tend to transfer outside the walls of the gym.

I don't want to leave any room for thoughts that will throw me off track. Thoughts like this: "well I really hate squats and push-ups, and I have a lot going on today, and I'm tired, so I deserve to watch TV instead."

This leads to a missed workout, and then a missed week of workouts, followed by a trip to the Cheesecake Factory and a few more glasses of wine than you needed, and then a time of self-inflicted guilt and shame and thinking you're never going to see the changes.

Depressing? Yes.

Completely manageable? Yes.  

Perhaps a bit silly? Ok, ya.

A Unique Perspective

Instead of focusing on losing weight, I decide to shift my focus.

First, I have started focusing on what my body is capable of doing (as opposed to judging it based on how it looks).

Second, I've chosen to focus on dealing with the inner stuff as a priority over dealing with my outward appearance. Weight loss can be a great tool to expose areas inside us that require attention, and sometimes, addressing the root issues can fix the outward issues as well.

For example, I have found that when I am overtired, and overstressed, I find myself craving only carbohydrates. I know myself well enough at this point to realize that when the only thing I want to eat is carbs, it's a flag showing me that there is something below the surface I need to pay attention to.

Your Checklist To Stop the Yo-Yo Cycle

You're fed up with this cycle. We're fed up because we know you deserve way more!

Ask yourself the following questions to ensure that you break the cycle of weight loss and gaining it all back! Oh, you can start today, only you are holding yourself back!

1. Do I Enjoy It?

We know this... when something stressful or "more important" comes up, the first things to go are healthy eating and exercise. Even though our intentions are so good and we really want to be fit, sometimes we have to put the "enjoyment factor" in place, boosting our chances of sticking with our plan.

2. Will I Be Dependent on this Program/Solution/Method forever?

You've tried a diet before. It's failed you. You've tried a workout plan. It's not worked out. We can all be honest, there's always an element of ownership we can take for not sticking with it.

But at the same time, when choosing a new way of approaching your nutrition or exercising, find something that teaches you a skill or a habit that you can stick with on your own.

If you HAVE to depend on a system, continually pay someone for the rest of your life to do [blank plan] and without it, there's a good chance you'll gain weight and lose your fitness, then this shouldn't be the appraoch for you.

3. Am I Willing to Commit to this 100%?

Get real. We say this all the time. But recognize, if there is hesitancy in your heart towards seeing change, address it and punch it square in the nose. Believing in yourself is the most powerful (and obviously cliché) way to stay on track and NOT be thrown off your game. 

We're here to help if you need but most importantly YOU CAN DO THIS!

Questions on how to make this happen? Let us know, the questions that have been coming in lately have been gold and we answer everyone individually! Email us here.