Introduction
Many people make the resolution to lose weight at the start of the New Year usually because it’s associated with getting healthier, but is it? According to Statista, losing weight is third among the top new year’s resolutions while getting healthier ranks second. Let’s find out if you should lose weight or maintain it.
You will find more infographics at Statista
If you’re not able to maintain your weight or you slowly continue to gain, and you don’t understand why, how will you lose weight if that is your desire? Before you can lose weight, you need to get a basic understanding of what’s happening first. The objective is to maintain your weight initially without gaining, then set a goal to lose.
I’ve worked with a variety of clients and patients, both in the non-surgical and surgical weight loss world over the years. I feel qualified to answer the question because of the many observations of achievements and letdowns with both methods.
First Step: Food Journal
Keep a food journal.
This is key to maintaining and losing weight. It would also be important for anyone who is desiring to gain weight. You won’t know what to change if you don’t track it first. Think of food journaling in the same way as balancing your checkbook for those of you who do this. If you don’t know how much money you have in the bank, how do you know if you have enough to pay the bills?
Food journaling discoveries.
Your entries will reveal how much, when, and what types of foods (this includes drinks) you’re consuming. In total, it reveals all the calories you took in for the day. You must know this information first before you can add or subtract from your diet, much like your bank account. Telling yourself you don’t eat much is not going to help you maintain or lose weight unless you know how much you are eating over a 24-hour period, to start.
Baseline
Once you have a starting point, you can make a plan. Studies show those who keep a food log, lose twice the amount of weight compared to those who do not. Food journaling is one of the most effective tools for controlling your weight without question.
How to Food Journal
How you choose to track your intake is completely up to you.
Initially, don’t change what you’re eating or drinking, just record it. The only change you’ll need to make is to measure your food and drinks, including water. I know this isn’t fun and takes time. This action will separate those who are serious about transformation from those who want to lose weight but are not willing to do some work to get there. There is nothing complicated about measuring and recording your food intake. It’s simple, but not easy because it requires some effort.
Websites for Food Journaling
You can either choose to use an app or online dietary assessment as a tool to plan and track your intake or write it down. Keep in mind, the results are only as accurate as your input. Food tracking/journaling shows eating habit trends over time and supports adjustments needed to help reach your optimal goals. Below are only a few websites to check out.
I have no affiliation with any of them. Also, check your phone for any built-in apps!
- Cronometer.com (simple)
- Myfitnesspal.com (simple, popular)
- Fooducate.com (community support)
- Lifesum.com (for newbies, limited)
- Loseit.com (top rated)
- Calory (minimal input)
For those of you not interested in using an app or website, click the food log button below to handwrite your intake.
Track your progress.
There are several ways to track your progress. Below, I’ll review the most popular to help you stay on track.
Scale
The scale is the most relied-upon method to track weight for obvious reasons. It’s truthful, fast, and effective to stay focused. Truthful in the fact that numbers don’t lie, but not accurate because weight fluctuates throughout the day. Fast because you stand on a device, look at the number, and record it. Effective as it produces a result immediately. Whether or not you like the results is a different story. Weight will vary based on fluid intake, bowel movements, medications, hormonal cycles for women, sodium intake, and any underlying health issues.
How often should you weigh yourself?
There is much debate on how often to weigh yourself. I recommend once a week. A true change in weight will be reflected over the course of a week, not daily. However, it’s a personal choice based on how often you weigh yourself. You know yourself best! If it stresses you out to wait for a week, then weigh daily. I would caution you to not allow the number on the scale to dictate your day. In other words, if the number is higher than the day before, you may not eat as much, just as if the number is lower, you might indulge a bit more when you normally wouldn’t.
- Remember, this is a tool!
- Don’t let the number on the scale direct your life.
- Weigh yourself on the same scale at the same time of day whether it’s weekly or daily and record it.
- I recommend once a week for a true weight shift.
Body measurements
Taking body measurements isn’t as fast as the scale but it’s another way to track your progress. This is more long-term, but good to measure. Use a fabric (soft) measuring tape. You can find fabric or cloth tape at a craft store or in the sewing section of department stores. Be sure your measurements are taken under the same conditions each time. Meaning, measure the same location on your body. Hint: Use your freckles/scars/etc. on your arms and legs as a guide to know exactly where to measure each time. To measure accurately, take a circumference (circle of distance from end to end) measurement at each of the following areas and write it down: (remember to include the date)
- Neck- usually men are interested in this area (about one inch above where the neck and shoulders meet)
- Bust (women): Measure around the chest right at the nipple line, but do not pull the tape too tight. Hint: measure after the exhalation of your breath and before the next inhalation.
- Chest (men): Measure just under your nipple line.
- Waist: Measure half-inch above your belly button or at the smallest part of your waist.
- Hips: Place the tape measure around the largest part of your hips. Hint: include the biggest part of your buttocks.
- Thighs: Measure around the widest part of each thigh.
- Calves: Measure around the widest part of each calf.
- Upper arm- Bicep: Measure around the largest part of each arm above the elbow.
- Note: You may notice a difference between your right and left thigh and biceps, this is normal.
Pictures
What is that saying? A picture is worth a thousand words – We’ve all looked at our pictures and thought, wow, I look ____________. You fill in the blank. I would encourage you to take a picture once a month and LOOK at your progress. Take two! One standing face forward and the other sideways. Use the same outfit to get a more accurate view. Preferably, something skin-tight like a tank top, tights, shorts, or a bathing suit. Remember, you’re the only one looking at the picture. For the brave, take your pictures in the nude. Over time your before and after pictures will have significant visual results! This is excellent inspiration for others if you’re willing to share it on your social media. (not the nude pictures!)
Aim for maintaining your weight!
Without changing any food habits except for measuring and recording, start by recording one day a week and one weekend day. If your weekend is Sunday and Monday, then record one of those days as your weekend day. Gradually add another day until it’s every day for a total of 4 weeks. You’ll find over time; you may naturally begin to make different food choices simply because you’re aware of what you’re writing down. Be honest with yourself. You’ll be the only person looking at your journal unless you share it with someone.
Conclusion
Before you tackle the goal of losing weight, attempt to maintain it first. This approach will help decrease your stress and give you more confidence in the future if your goal is to lose weight. A plan is essential if you want to reach your goal! Without a definite plan, nothing will happen. Stay tuned for your step-by-step plan!
Progress, not perfection is the goal!
In optimal health,
Lisa