There are a lot of misconceptions about what it takes to lose weight or get in better shape.
Many people think they have to completely overhaul their current lifestyle to see results. This is what drives people to attempt to train hard every single day, or to go all-in on the latest fad diet.
If you’ve ever taken this approach, you know it doesn’t last for long. If you try to do too much exercise too soon, you get incredibly sore and fatigued. When you do inevitably miss a workout, you feel like a failure or weakling. Sometimes that’s all it takes for you to give up on yourself and stop coming to the gym altogether.
It’s also nearly impossible to change your eating habits in one fell swoop. You’ve likely been eating the same way for years – even decades. You have your go-to meals, you buy the same things at the grocery store, you reach for the same treats when you’re stressed out, and you frequent a regular rotation of restaurants.
For most people, these choices are largely automatic and deeply ingrained. It takes a lot of effort and attention to interrupt problematic behaviors and replace them with new, healthier habits.
Losing weight is simple, but it’s not easy (anyone who tells you otherwise is trying to sell you something or has never been overweight themselves). Why on earth would you make this process even harder by trying to change everything at once?
I’m happy to report that you don’t have to change everything you’re doing right away – or ever. Instead, I recommend you start by fixing the obvious leaks.
Just about everyone has one or two food habits that are obviously not ideal. Some of the most common ones I see:
- Drinking pop or other high calorie beverages. This includes excessive alcohol consumption.
- Way too much snacking
- Bites, licks, and tastes
- Finishing your kids’ food
- Drinking shakes after your workout
- Regularly eating fast food
- Dessert every day
- Distracted, mindless eating (eg. not realizing you ate an entire bag of chips while watching tv)
- Eating peanut butter by the spoonful
Ask yourself, do I have any habits that are obviously not helping me achieve my goals?
Is there one that I am ready, willing, and able to tackle right now?
Pick just one leak to plug and focus all your attention on it for at least a week. Once that time has passed, evaluate your compliance and progress and see if you need more practice or want to add something else.
Does this approach really work?
When I work with clients, I use the concept of the minimum effective dose.
What is the least amount of stimulus or the smallest change we can make and still see results?
I’ve found it really doesn’t take much to get the weight loss train moving in the right direction. This is because plugging these leaks can remove a substantial amount of calories from your week, calories you probably didn’t realize were racking up in a big way.
Taking this “less is more” approach also makes change a lot more manageable. You don’t have to bend over backwards building something from scratch. You’re more likely to actually do the things you said you would, and sustain them without burning out.
The psychological benefits of this cannot be overstated. Instead of feeling overwhelmed, or like you’re a failure, you feel good about your efforts. Your confidence in your ability to change grows, and you’re better prepared to potentially make bigger changes in the future.
If you want to lose weight or get in better shape, you absolutely do not need to change your entire diet or build all-new habits. Instead, look for the leaks – those small habits that are costing you a lot of calories – and focus on fixing those first.
Want some help simplifying the fat loss process? You can apply for my online coaching program here.