Creating your own weight loss rules is a great way to maintain a successful weight loss and discover what you really want to achieve. Creating your own rules when it comes to weight loss can provide a clear starting point and path to achieve a successful weight loss outcome.
Opinions that we accept as rules:
There are lots of different opinions out there about what the rules are when it comes to weight loss. There are also some science-based guidelines and studies about what helps most about losing weight. What advice should you follow and when should you make your own rules? One example of an opinion that we may accept as a rule would be how continuing to eat carbs will prevent you from losing weight. Weight loss is different for everyone. Maintaining the idea that you can eat what you want when trying to lose weight but in moderation is the best way to succeed in your weight loss journey. Look at your BMI to determine whether you are at a healthy weight. A BMI of less than 18.5 is considered underweight, 18.5-24.9 is considered a normal weight, 25-29.9 is considered overweight, and 30 or greater would be considered obesity. There may be other underlying factors that can skew the ranges, but this can help you get an idea of what category you may fall under.
What we learned from Meghan:
We had the privilege of interviewing Meghan Lucas, author of the book “You Make the Rules”. Her thoughts on making your own rules that you can apply when it comes to weight loss are as follows:
- Pay attention to your feelings- it is important to know when your lifestyle is not providing the benefits you desire. Understand that self-care is important and listening to your wants is a way to initiate a healthy weight loss.
- Use your intuition- If you are faced with an opportunity to make a quick decision, it is important to listen to your instinct and intuition. For example, you may be faced with the decision to either take the elevator or walk up the stairs. Listening to your intuition of taking the stairs to input a little more physical activity into your daily life. Your intuition may tell you this small action may help in the long run and will allow you to see results in your weight loss journey.
- Own your success- Your hard work should be celebrated. Understand that it is important to feel proud of yourself, even if the accomplishment may feel small to others. Own your own success without comparing yourself to others to feel proud of yourself.
Make your own choices:
You can make your own choices and rules. At Sweet Life Wellness, we don’t believe in diets with prescriptive rules. We believe that you can eat anything you want selectively–the question is how much and how often. It is important to understand that weight loss is all about moderation. Dieting can include your favorite foods if you find ways to balance and incorporate healthy eating and exercise.
How to choose a weight loss plan that’s right for you:
When considering a weight loss plan, consider making your own rules by knowing what’s important to you. For example, does the weight loss approach:
- Include foods that you enjoy?
- Allow you to selectively enjoy special treats that you enjoy? (no forbidden foods)
- Offer a lifestyle change not a diet that is customized to you and won’t feel restrictive?
- Help you stop feeling that your life is controlled by food?
- Gabby, one of my clients, has learned to stop feeling controlled by food. Here’s what she said when she first called me:
“I want to build a healthy relationship with food and stop a pattern of emotional eating” We worked together with the processes I offer and she’s made so much progress to stop feeling controlled by food. She’s making herself a priority and knows that she’s worthy of taking care of herself. She has learned to say no and set boundaries. She’s also lost 29 pounds and she’s much less prone to eating sweets as an emotional response to stress. Gabby no longer has sugar in her house.
- Help free you from fear, guilt, or shame related to food?
Call to action:
Check out these resources to help choose your path to a successful weight loss plan that’s right for you:
Find a Good Weight Loss Plan and Stop People Pleasing
Sources:
Lucas, M. (2022). You Make the Rules. Independently published.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Lana Shahine
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023
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