What we can learn from a recent study on weight loss maintenance

A recent study was done by the California Polytechnic State University on strategies for maintaining weight loss

Here are some of the conclusions along with my own interpretations of what I have seen in my experience.

"Perseverance in the face of setbacks".

How do you react to setbacks in your weight loss/fat loss journey? I think it is important to realise that the 'after photo' is not necessary the long term photo. When people finish a 6-week nutrition challenge, or whatever it is, that after photo can feel like the finished product. After a few weeks of slipping back into old habits, the challenge of getting back to that after photo, with all the effort put in over your challenge, can seem too daunting a task. Therefore, over time, you slip back into the 'before picture' and feel like you are back to square one.

A big mindset shift is needed here. Not only in the 6 weeks of the challenge to develop long term habits by slowly losing the weight but also in the thinking after the challenge is done. Most people don't look like their after photos in the 24 hours that follow. I'm not talking about altering images, but just the reaction to foods we eat, camera lighting, whether we did a bit of training right before taking the photo etc. After photos are our best image representation of ourselves that can not be maintained. Our weight fluctuates constantly throughout the day, so how are we to maintain the exact same look?

But by accepting that you will fluctuate and have some weeks better than others, you can extend the focus on the long term, accepting short term setbacks and focusing on habits to build long term success. It's not the end of the world to put on a few lbs over holidays. It doesn't mean you have to crush yourself to drop them as soon as you can either. Focusing on other health/training goals, it will come with time.

Motivation

Motivation doesn't have to be for appearance too. Though there is absolutely nothing wrong with that whether you have a wedding, summer holiday or whatever coming up. That can give us a short term goal. Once again, thinking long term, some of the motivation factors that kept people on track included: health issues such as heart disease and diabetes, mobility and feeling tired all the time. Set smaller goals that are not necessarily based just on aesthetics.

Tracking food

Tracking food was considered a great skill in helping people lose and maintain weight loss. I think that can be true. If you looked at it from a pure numbers-based approach, it will come down to calories in vs calories out. If you know the calories in, you can 'budget' for it, just like you would if you were saving for a particular reason. Of course, it is not as simple as that. There are other approaches that negate the need for counting calories such as a low carb/low-fat diet approach. But the result is the same, fewer calories.

Knowing your food habits, whether you count the calories or not, can help you see where your potential pitfalls are along your weight loss journey. I would definitely recommend keeping a food diary for a week to help you notice potential trends that you may do without noticing.

Mindset and Perspective

Two main elements the study concluded that went towards fat loss maintenance. How do you approach a nutrition challenge or fat loss goal? For some, they have to be all-in on a diet and as rigid as possible. Personally, I think that can work for 6-8 weeks but what happens when life gets in the way after? That's when people can feel like they have failed when they slip up. And we go right back to the first point again on perseverance in the face of setbacks.

A lot of these diets say you CAN'T have certain foods. Which would probably make you WANT to have those foods. If you can be a little less strict, stick to a plan 80% of the time and allow yourself that 10-20% to eat what you want, you will have a better mindset and relationship towards food. No food is bad. Yes, there are some foods more nutritionally dense than others. It's overeating any type of food that can lead to weight gain.

By having a better understanding of your daily routine and relationship towards food, you can make better decisions and not feel like every meal is either staying on track or falling off the wagon and failing!

Was going to include a section on mindset for training purposes but looks like this is a lot longer of an email than I expected it to be! I also went slightly longer than I intended to on this morning's long run, with my next running challenge in mind! I did touch on this topic when talking about my 5k PB attempt during the week on my weekly training blog HERE (that still needs a name!).

So out of time and space this week. If you are enjoying these newsletters, do let me know and feel free to forward them on to friends and family!

Enjoy the rest of your weekend, *|FNAME|*

Seán

#LetsGoGetEmAgain

Sean Coffey