Top 6 Internal Factors That Helped Kathy Lose 30 PoundsMay 16, 2019
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You Will Learn
- Top 6 internal factors that helped her lose the weight for good.
- Why Weight Watchers didn’t work for her.
- How weight loss becomes simplified when you put food first.
Kathy's 6 Internal Factors for Lasting Weight Loss Success
- She knew her greater yes.
- She was in it for the long run.
- She was ready to be held accountable.
- She was patient and consistent.
- She put food first.
1. She Knew Her Greater Yes
You can only say no to something if you have a greater yes. Your greater yes is your internal motivation, something I can’t give you, but can help you uncover. Usually it is what makes you tick, what you are passionate about, what you love doing.
For Kathy, her greater yes was her grandkids. She wanted to be healthy, in shape, and active. She wanted to be able to get on the ground and play and push them in strollers for walks around the zoo.
Losing weight is not always easy, there are countless times throughout the day where you have to actively make a decision to eat one thing over another. It’s easier to say no to the random cookie when you keep your greater yes, the reason why you want to get healthy, in mind.
My greater yes is wanting to stay healthy so I can enjoy quality time with my family throughout my whole life. I want to be an active mom and maybe grandma someday who plays with her kids at the park instead of just sitting on the bench watching.
Working in geriatric physical therapy for years is a great motivator for staying healthy. You really get to see what happens if you don’t take care of your body. It shuts down, causes a lot of pain, and requires a lot of money and medications to function. It takes a toll not only on you but your loved ones.
2. She Was in it for the Long Run
Perspective changes everything. When you are in the long-game of being healthy, it requires an entirely different mindset and approach than if you just want to lose a quick 5 pounds.
Instead of approaching her journey with me and Reshape like she had other diets in the past, she approached it like a lifestyle change. That is really what I’m all about. Helping adults actually learn how to make the best decisions about their health.
I speak about weight loss so much because I truly believe that aside from quitting smoking, adopting and maintaining a healthy weight is the single most important thing you can do to keep your mobility and independence as you age.
When you lose weight properly, food comes first, and eating the right foods is the way to “kill the most birds with a single stone”. It’s crucial that every adult who is interested in losing weight for the long-run has this long-term mindset that they are starting a lifestyle change, not a diet.
For example, this was the fourth time Kathy had lost over 20 pounds. She tried Weight Watchers fifteen years ago and saw some success but the weight didn’t stay off. Many current weight loss plans don’t actually teach you about what is in your food and how those components can help or hinder your weight loss, they just have a huge marketing budget to sell you their products.
And you can’t just keep having their products forever. Eventually you will be at a party, or holiday, or on the road, and you aren’t going to have their products. Then what happens? You get derailed and it’s hard to get back on track because you don’t understand how to make good decisions about food. That is what I help people do. And this is the mindset for long-term weight loss success.
3. She Was Ready to be Held Accountable
A big part of the reason I left traditional physical therapy was that (most) the clientele I was seeing wasn’t really engaged in their healthcare. They were amenable to me coming to see them, but it took a lot of pulling teeth to get them to do anything outside of our time together.
I try to actively repel that kind of client from working with me through Reshape. If you want long-term, lasting success, you have to be ready to be held accountable.
Think about any good thing you have completed in your life. Graduation, a sports accomplishment, a work project, a relationship. There is always a level of accountability, either to yourself, or more likely to someone else.
This is what I provide to my clients. I have them use a phone application to not just log their food, but see what macronutrients and calories are in their food so they can learn more and make better decisions. I have access to this food record so can hold them accountable to it during our sessions. It also helps with real-world troubleshooting and optimizing. Being accountable to your goals will greatly improve your chance of long-term success.
4. She was Eager to Learn and Open to Change
A key component to success is being willing to try new things! There is quite a bit that goes into developing a healthy lifestyle. Many times it requires an open mind and willingness to try new things. Usually the first step is the hardest.
I love when my clients come to their sessions with new questions because that means they are thinking about their nutrition and exercise outside of our time together. They are thinking about how they can improve their health and using me as a resource to help answer those questions.
Kathy had to try a few new things. A new (easy-to-use) phone application, learning about insulin, and how different foods will cause a different insulin response, and which foods are best for weight loss aren't exactly intuitive. She tried new foods like green smoothies, protein powders, and cheese crisps. What she liked she kept, what she didn’t she dropped. But the point is that she was eager to learn and willing to try new things.
The same goes for physical activity. As a Doctor of Physical Therapy, this is my real area of expertise. I can modify or adjust anything. I can watch you walk or move and see which muscles are likely weak or tight. Kathy was open to changing how she was doing push-ups and planks at Jazzercise to get better muscle activation and reduce her risk for injury.
5. She was Patient and Consistent
You can lose 5 pounds in a week. But I would bet you won’t keep it off. Long-term weight loss is more like .5 to 1 pound per week depending on your size, motivation, and follow-through.
It does NOT happen overnight. Sometimes the slow progress can be frustrating and discouraging. But if you stay the course, week after week, month after month, you see great results. Better yet, you have actually changed your habits, and thus your lifestyle, so you know the weight is going to stay off.
There are predictable psychological barriers when losing weight. The two biggest being a plateau and a milestone. Often our brain will try and trick us, get us wondering if we are really doing the right thing if we aren’t seeing results on the scale. Or you may want to really reward yourself for getting under a certain amount of weight. That is where having an accountability partner, being in it for the long-haul, and staying patient and consistent really comes into play.
I can’t tell you how many times I have had to encourage a client to “stay the course”, remind them that change takes time, and habits take time to form, that this is a lifestyle change not a diet.
Kathy is proof. She lost 30 pounds and is fitting into clothing she hasn’t been able to in 30 years. She lost 6 inches from her waist and 7 from her hips. The coolest part? Most of this success came from changing her nutrition, not exercise.
This brings me to my last point, that food comes first. Kathy never would have had this kind of success if she was just exercising.
6. She Put Food First
The old saying eat less, exercise more is garbage. I like to say eat well and exercise smart. You don’t need to exercise a lot to lose weight. I’m a busy mom and entrepreneur. While I love running and being really active, I’m in a season of life where I have to be more selective with my time. I go to the gym 2-3 times per week for strength training. When I lost the baby weight I only “exercised” about 25 minutes per day, 4 days per week.
Putting food first means learning about carbohydrates, proteins, and fats. Learning how these nutrients affect your insulin levels, and learning how your insulin levels affect weight loss. It’s really that simple. I told my mom if she only had one hour in the day for either exercise or meal prep/cooking, choose the food.
My mom lost weight despite her busy schedule and not being in a season of life where she could prioritize her exercise. She had work, a hand injury, and family matters going on.
Once she understood how food affected her body, received a customized nutrition plan, and met with me regularly to discuss her goals and progress, it was only a matter of time (and consistent dedication to her plan) before she reached her goals.
Here’s another example. Just this week I did a reassessment visit for a client and he lost 7.8 pounds, an inch from his waist, and 2.5 inches from his hips in a month. He was surprised because he only did about 40 minutes of walking for the whole month!
I love working with people who know their why, have the long-game in mind, are ready to be held accountable, are patient and consistent, and are ready to put food first. It is so much fun to work together and see their habits change, see their understanding of food grow, and know that I’m making a real, long-term impact on their health.