weight loss and management in not 1 size fits all

Is Your Weight-Loss Plan Failing You?

We often look at unfortunate situations through a pessimistic lens, such as: “I want to lose 20 pounds (or more), but I haven’t been able to do it in the past and keep the weight off. Should I even bother?”

But what does this negative perspective really do for us? Instead of fixating on “coulda, woulda, shoulda,” maybe it’s more beneficial to set your mind on moving forward. A good way to do this is by focusing on possible solutions for the future rather than the problems of the past.

“When people are obsessed over a problem, they may be discouraged by the lack of progress and by the fact that they have repeatedly failed to achieve their goals,” says Hengchen Dai, assistant professor of Organizational Behavior at Olin Business School.

Dai explains that this can lead to what researchers call the “what-the-hell” effect. Think about a situation, such as slipping up on your diet by eating a slice of cake. Since you’ve already failed, you continue to indulge and binge on even more junk food, because “what the hell,” why not? But all of this drives you further and further away from your original objectives. Instead, forget about that one little slip up and shift your focus toward fixing it for the future. Then you can more quickly get back on track.Finally, it’s uber-important to identify the signs that the weight-loss plan you picked just isn’t working for you.

“A weight-loss plan should enhance your life,” says Isaman. “You should feel capable, accomplished, and energized by your food and fitness plans. There might be hard choices to make, but they should not feel like a punishment.”

So, how do you know if you haven’t picked the right weight-loss plan? Isaman outlined the following red flags to watch for:

• You are hopelessly tired.
• You are insanely grumpy.
• You are sneaking into the pantry at night and binging.
• You’ve adopted an all-or-nothing mentality.
• You stop socializing or isolate yourself.
• You are dreaming about foods that you can’t eat.
• You are obsessed with tracking devices of any kind.
• You are frustrated to the point of anger, despair, or tears.

And, of course, there’s the classic marker: The amount of weight and inches you’re actually losing.

“Men can expect a healthy rate of weight loss to be 0.75 to 1.25 pounds per week, and women from 0.5 to 1 pound per week. You should also see a fat-loss trend around the hips, waist, and thighs,” says Walrath.

If you see zero progress after a few weeks, then it’s likely time to reconsider your plan. Which, experts stress, is not a mark of complete failure. Says Isaman: “Ask yourself, truly, what changes and modifications would make a plan or program [perhaps even your current ‘non-working’ one] more sustainable [and effective] for you?”

Written by Sarah Wassner-Flynn Beachbody Blog

Nina Pears