It’s very nearly January so clearly, you’re going to need a New Year weight loss plan. STOP. Hold your horses! How’s that worked for you before? Not that well if you’re back here again this year.
I don’t mean to be rude but what was Albert Einstein’s definition of insanity?
If you’re in midlife you’ve probably lost count of the number of New Year weight loss resolutions you’ve made over the years. And you probably haven’t given much thought to just how many of them have failed.There are many reasons why, but to keep this shorter than War and Peace here are my top five. Trust me – another New Year weight loss plan will just lead to the same disappointment and frustration you feel in February every year.
So, is there another way?
Dieting hasn’t led to long term weight loss before so why will it now?
If it had, you wouldn’t be back here with the same New Year weight loss resolution. So, if past attempts haven’t brought the desired results, it’s time to reassess the strategy. Making changes to your diet and increasing exercise simply doesn’t address the root causes of your weight struggles.
You’re punishing rather than nourishing yourself
Many traditional weight loss plans focus on deprivation and punishment rather than nourishing the body. You think you weigh too much. You don’t like what you see in the mirror. So you deprive yourself until that changes.
Crash diets, extreme calorie-counting, and intense workouts buy into the narrative that you are not good enough as you are. If you want to improve your body composition then great but for long term change that has to come from a place of self-love. From a belief that your body is an incredible asset to you and that you and it deserve to flourish into old age. Starving yourself, or depriving yourself of all the foods you love because you don’t deserve them, is not self-love. It’s punishment and is therefore not sustainable.
Restriction is the fast track to overeating
Zeroing in on restriction nearly always backfires, as it just triggers psychological and physiological responses that intensify cravings. If your body and mind jump into ‘scarcity’ mode then they will hunt down the chocolate with the veracity of a kid at an Easter egg hunt. When foods are forbidden, it’s human nature to desire them more. Have we learned nothing from Adam and Eve? This sets the stage for overeating or slipping back into unhealthy eating habits.
Willpower for weight loss is a hugely unreliable tool
Relying on willpower to resist temptation and adhere to a strict diet plan is just setting yourself up for failure. It’s finite folks and easily depleted. Especially when facing stress or emotional challenges. Successful weight management shouldn’t require willpower. Instead we should all just listen to our bodies, eat a balance of foods until we’re comfortably full and move when our body wanted to. The reasons we don’t do that have very little to do with willpower.
Long term weight management requires addressing the reasons we’re self-sabotaging. Maybe we’re being scuppered by practical barriers around time and energy. Very often there’s emotional hurdles inducing overeating. Maybe there are some physiological curve balls to weed out. Until those are nailed, fostering a sustainable and balanced relationship with food is going to be very difficult.
A ‘Diet’ is finite
This one is probably the biggest conundrum for me. By definition most conventional diets have a natural expiration date. They come with a set of restrictions and ‘rules’ that will get you to a certain weight or size right? So, then what? Carry on with all that restriction and punishment long-term or back to old habits? Yes – there is a middle ground, but diets don’t work on the psychological shifts that have to happen in order to not just go back to your comfort zone. A fundamental shift in mindset is needed for lasting transformation. You need to be motivated to keep nourishing yourself because you deserve to feel your best and because what you’re eating and doing each day fills your cup, rather than draining it.
Changing your relationship with food for good
There is no quick fix to long term weight management and gaining a healthy relationship with food. Sorry. You’ve probably struggled for years now. So, unpicking the reasons you might be over eating or making questionable food choices takes time.
But this is a long game ladies. And with a bit of sustained effort you can take back control, end that cycle of yo-yo dieting for good and even learn to appreciate your body. Here’s how:
Move away from the ‘quick fix’ mentality
I know this is a toughy when the carrot of losing a stone in 4 weeks is being dangled in front of you constantly. But remember, if these diets worked we wouldn’t need to keep coming back for more. It’s boring but true – eat primarily for nourishment, move regularly doing activities you genuinely enjoy, prioritise sleep and be proactive with stress management. Sustainable changes lead to long-term success by gradually building healthier habits into your daily routine. But they’re hard to achieve as they require a mindset shift. Seeking support from a professional can make a real difference if you’re struggling.
Identify and address emotional eating triggers
Emotional eating often stems from stress, boredom, or unmet emotional needs. By cultivating healthier coping mechanisms and seeking support when needed, you can break the cycle of using food as a way to cope with emotions. Again, not easy but totally possible with support from an expert. Anyone, know one? ?. For more on emotional eating head to my blog ‘Overcoming Emotional Eating in Midlife’.
Mindful Eating over calorie counting
Rather than fixating on calories, grams of fat, carbs or whatever else is the new ‘food enemy, shift the focus to mindful eating. Pay attention to hunger and fullness cues. Eat slowly and savour each bite. Stop thinking about foods as good and bad and making anything completely off limits. Focus on adding nutrients to your meals rather than constantly taking things away. This helps you relax around food and allows you to listen to your body regarding it’s nutritional needs.
Find your tribe
Surround yourself with a supportive community to navigate the challenge of changing your relationship with food. Having a support system provides encouragement, accountability, and valuable insights, making the journey toward a healthier lifestyle more manageable.
Focus on well-being in 2024 over New Year weight loss
It’s OK to want to lose weight. BUT you need to shift emphasis from weight loss as the sole measure of success. It absolutely is not – it’s one marker….and not even the most important one, despite what our Western healthcare system leads us to believe. But that’s another blog! Prioritise other health markers such as improved energy levels, better sleep, enhanced mood, increased vitality and ability to move further and faster. When the focus broadens to encompass holistic well-being, the journey becomes more fulfilling, sustainable and fun.
Breaking free from the cycle of failed New Year weight loss plans involves a big shake up – I get it. It’s a hard habit to break and there is a multi-billion dollar Global industry built on your continued failure. But consider this – no one went to their grave wishing they’d done just one more soul-destroying weight loss diet or spent more hours worrying about the size of their bum.
So rather than resolutions this year why not set an intention instead? An intention to treat your body differently. To treat it with respect and love. To nourish it, not punish it. To support it in being the best it can be rather than treating it poorly then berating it for it’s perceived flaws.
How could that make 2024 different?
Let’s chat in the comments. How many weight loss diets have you been on? And is it time for change?.
If you like what you’ve read and want more practical information and tips on nutrition, lifestyle and mindset for midlife women then please follow me at motherflushingmidlife at the social links below.
And I’d love to work with you if you need some support with your physical and emotional health at midlife or you’re struggling with emotional or binge eating. Simply pop to the coaching tab at the top of my website and see which service might suit you best – or book in for a discovery call and we can chat about it over a nice cup of something hot. And of course if anyone you know might benefit from my content, let them know where to find me xx
