These may not be the most appealing answers, but they are important to know for long term success 

1.    There are no “quick fixes”…if you hear the words “lose 30lb in 30 days” or “eat this for shredded abs”…that is complete BS and misleading advertisement. Is it possible to lose 30lbs quickly if you have a large amount of excess weight to lose? Sure…but quick and fast weight loss is usually the result of a drop in water weight. Carbohydrates are stored as glycogen, and since glycogen is attached with water, when carbs are cut, water weight drops as a result. This can lead to a large and fast drop in weight! Appealing, right? But not sustainable. Also, low carbs can also result in headaches, low energy, low blood sugar, hanger…to name a few. 

Additionally, there is NOT one single food that will “give you abs”. Having visible muscles comes from working out and BUILDING muscle…AND eating the appropriate amount to maintain a level of leanness for the muscles to show. This will come from the proper balance of nutrients and overall energy intake. 

2.    As you age, your metabolism slows, and many times your hormones change. Your training and diet must adapt to these changes. If you do not modify your diet to accommodate with a decreased metabolism, you will see body fat increase as calorie needs become lower. Many of you all know this already; hence the comments about not looking the way you did in your 20s…or not being able to eat like you used to! But, have you adapted to these changes? Have you modified your food choices and portion sizes to your needs now?

3.    Being “good” and consistent during the weekdays only to splurge all weekend is not going to cut it…and it is not healthy. If what you are eating during the week leaves you feeling out of control by the time Friday rolls around and you end up in a weekend long splurge, you are being TOO restrictive! This type of eating can lead to yo-yo dieting, where you restrict so much, lose weight, cannot maintain it, and then gain back more than you started with. In order to see results, you must stay CONSISTENT! That means finding something that is realistic and that you can stick to long term! It should not be so restrictive that you become obsessed about your next meal or create a cycle full of under and overeating. As with most things in life, consistency is key. 

4.    You will hit plateaus, and progress is not always linear. As you lose weight, it may seem to be going great in the beginning and easy to stay consistent because you are motivated, right?! Daily or weekly weight changes make you want to keep going. But, that will slow down. Eventually, your weight will not change so much. As you lose weight, your calorie deficit will not be as impactful as it once was on your body. There are times when you may not feel or see changes for weeks. THIS is the time that it is most important to stay consistent and keep plugging away on your nutrition goals and focusing on your new lifestyle. It is so common to hear “What is the point of eating this way if I am staying exactly where I am?” “I might as well give up.” This is the most important time to NOT give up. Keep staying consistent and pushing through that plateau. It is possible that your nutrient intake needs to be re-evaluated or it may be time to change some things up. If so, we can schedule a consultation. To reiterate, this is a lifestyle, and changes will not happen constantly OR overnight. Keep sticking to those daily goals, which will eventually lead to major lifestyle changes. 

Two things I like to always reiterate:
1. Progress is not linear
2. Consistency is key. 
This is huge when it comes to nutrition related goals.

Setting and working towards goals is awesome. It provides motivation and can result in a rewarding feeling of accomplishment. Sometimes, however, it is easy to get frustrated with the patience and time it takes to create long term lifestyle changes. Quick fixes sound much better, and who wouldn’t want to see changes overnight, right? These quick fixes most likely will not last for the long term. Creating new habits takes weeks and months but will lead to lifestyle changes that are permanent. For example, a week-long crash diet or 5 day juice cleanse, or other fad diet that is short term will likely end up contributing to the concept of “yo-yo dieting”. Unfortunately, these “quick fixes” can cause a rebound and leave you farther away from your goal than you initially started. Sometimes, these “quick fixes” can even be unhealthy. 

In order to make lifestyle changes and reach your goals, it is important to set realistic and measurable goals. You must also continue working towards your goals and not get frustrated or give up when you hit a plateau or maybe feel like you “went backwards” for a bit…This is where the phrase “progress is not linear” comes from. There will be days and weeks that you feel better than others. There will be times you are more motivated. On the contrary, there will be times that you feel like you are not making progress. This is the most important time to not give up and to stick to your goals! Stay positive, stay consistent, and keep working towards those nutrition goals, one day and one step at a time. 

Furthermore, focus on feeling better, getting stronger, and setting performance goals. Focus on the things you will do, not the things that you won’t. For example, having a goal of eating 3 different vegetables each day is much more positive than setting a goal of not eating chocolate anymore, which would leave you feeling restricted and can make you feel defeated when you do eat the chocolate (because, let’s face it, who could go the rest of his or her life without chocolate??). Another tip: do not let the scale define you or your progress. If you are getting stronger and fitter, there is a good change that the scale could go up or stay the same while your body composition changes. Quick fixes are not likely to last, so stay consistent, and keep working towards those long-term lifestyle changes, one day at a time. If you would like to schedule a nutrition consultation, click here, and let’s work together on helping you reach those goals. 

- Lifestyle Changes; Not Quick Fixes -