Want to Overcome Some of the Biggest Weight Loss Hurdles? Here is How!
One of the first things someone usually says when they want to lose weight is, “I need to eat better,” or “tell me what to eat so I can lose weight.” Let’s face it though, with information on healthy eating literally at our fingertips, the problem really isn’t solely about what to eat. Everyone knows to eat more vegetables, more whole foods, and less processed or packaged foods. The real hurdle is – HOW to make healthier eating a staple in your life, and the reasons WHY healthy eating is so difficult. Addressing the how and the why will eliminate those hurdles in front of you and create a much easier path to success for you.
Diet Hurdle #1 – Lack of planning
Planning for breakfast, lunch, dinner, and snacks, for 7 days a week, every week, it really is a lot to think about, you’re not alone in feeling the overwhelm there. A big component that plays into the lack of planning, is time. Or lack thereof! Truth of the matter is, with change, even positive change, there comes some sacrifice. You’re wanting to create a healthier lifestyle, and long-term weight loss right? Small sacrifices now, will pay off big time down the road when you’re healthy and at your goal weight! So what do you do and where do you start if you really want to create the changes you’re looking for?
Start small, start with what IS possible. Make the most of what you’re spending your time on!
1st – Decide which meals, and how many days you are planning for. Consider your schedule, what meals will be at home, what meals will be eaten out. You could even start with just planning breakfasts, and once you get a routine down for those, then add in lunches, then add in dinners, etc.
2nd – When can you set time aside and gather recipe ideas for your planned meals? That might mean instead of watching T.V. until 10pm, you use some of that down time towards your health goals. Or if your current morning ritual is to drink your coffee watching the news, could that be bundled with searching for meal ideas? Make your time count in more ways than one so that time isn’t the hurdle anymore!
3rd – Plan for when to shop, and how to shop. Use grocery delivery or pick up services to your advantage. It cuts down on the time it takes to drive to the store, walk through the store, check-out, bring it home, and unpack. Use pre-chopped produce or frozen options to reduce any prep time that is required later on during the week. Make the most of your time on this step!
4th – “Cook once, eat twice” is a great moto to embrace if time is limited. You’re already taking the time to cook, so why not cook more in order to have more meals for later? Have you considered batch cooking? This could also be a great solution to try on non-work days, so that you don’t have to worry about cooking after a long day at work.
Diet Hurdle #2 – Emotional Eating
This is a major factor that makes healthy eating difficult. When it comes to emotional eating, the best place to start with overcoming this hurdle is getting clarity around the patterns, and emotions that trigger it. There are some patterns related to emotional eating that should be addressed by a medical professional such as a Dietician or Counselor, so for the purposes of this article and topic for weight loss, I am going to focus on stress eating.
Getting clarity around your stressors and triggers, will help you gain control. Knowledge is power! Ask yourself questions such as – Is it at work where I notice myself stress eating? Or maybe it’s at home after a long hard day? What is it that I grab each time I stress eat? Is food helping me feel better, or creating a vicious cycle of guilt and shame, on top of my stress?
Once you have that knowledge, create a stress management plan that you know you will enjoy, and will benefit from. Swap the food for a different action that will help you cope with the stress in a functional way and doesn’t create guilt afterwards. Like deep breathing, meditation, a stretching routine, or calling and talking to a friend to really get the stress off your chest.
Diet Hurdle #3 – Eating out
Eating out while losing weight undoubtedly creates a lot of stress for individuals and is a major hurdle. You don’t want anyone drawing attention to you and the healthy choices you’re making you probably also want to enjoy a delicious meal you know you wouldn’t make at home. This kind of ties into Diet Hurdle #1, in that eating out is often a spontaneous thing not planned, and rightfully should be fun and enjoyed.
Find the control, and what YOU are comfortable with choosing for YOU. No one else. If you choose something healthy while no one else is, you should own it! You’re probably an inspiration to those around you even if it doesn’t seem like it at the time.
Also consider your own circumstances. Did you have a healthy planned dinner at home? Maybe choose something similar to what you had planned. Or if a burger and fries really sound that good, own that choice, and go right back into your healthy eating plans after that meal. Don’t give that 1 meal more power than it needs to have, you enjoyed it, and you’re also enjoying your weight loss progress. Whatever your circumstances are, create trust in yourself to take control, and keep moving forward in your plans to better health, and weight loss.
It all comes down to awareness around what your personal hurdles are, getting clarity around them, and taking control where you see fit. Try not to get bogged down with focusing solely on “what do I need to eat/do/etc.” to lose weight. You probably already know, and just need to overcome your own hurdles for WHY making those healthier choices is difficult, so you can really start taking impactful actions.
At STRONGLIFE Weight Loss in Lithia, FL, Dr. Justin Scott can help you address any underlying issues, whether you realize they’re there or not, and improve your overall health.
“I hope that you found these tips as valuable as my patients have over the years. If you’re interested in a patient-centered process that takes into account all aspects that affect your health, then I would encourage to visit our website at www.stronglifeweightloss.com to see how we help our patients improve their health and to find if you are a good candidate for our weight loss.”
Excerpt for Facebook/Social Media –
One of the first things someone usually says when they want to lose weight is, “tell me what to eat so I can lose weight.” Let’s face it though, with information on healthy eating literally at our fingertips, the problem really isn’t solely about what to eat. Everyone knows to eat more vegetables, more whole foods, and less processed or packaged foods. The real hurdle is – HOW to make healthier eating a staple in your life, and the reasons WHY healthy eating is so difficult. Here is how YOU can work to overcome meal planning struggles, emotional eating, and eating out while trying to lose weight.