This article is the last strategy in my weight loss series, “10 Ways to Make Weight Loss Work for You.” I hope you found some useful advice, and were able to share your own tips and weight loss routines in the comments section.
Weight loss is a slow process, and depending on how much you’d like to lose, it can take a long time. I’m dedicating this last article to the principles of patience and persistence, because you just can’t succeed in losing weight without these attributes.
Goal-Setting to Stay on Track
This is one reason goal-setting is so important. Before beginning your weight loss journey, take a minute to write down what your goals are – whether it’s a particular weight or dress size, or a race you’d like to complete, or simply having enough energy to play with your kids on the playground. Write down as many goals as you can think of.
Now take another piece of paper and write down ALL the reasons you want to lose weight. Some of these might be similar to your goals, but this list will encompass a lot more about why you’re seeking to change your lifestyle. Again, write down as many as you can think of and keep the list accessible because you’ll want to add more as you think of them over the next few months.
This second list is my favorite simply because it can give you the patience and persistence to reach your goals. Since weight loss is such a long process, you will most likely hit more than one obstacle along the way and think about giving up. At these points, it is absolutely critical to have something to remind you of all the reasons you began this process in the first place and how far you’ve already come. Any tricks you can find to keep yourself motivated will work too. Some people like to take circumference measurements (waist, hip, chest, arm, thigh, and calf) and body fat percentages along the way to track their progress; others take before and after pictures of themselves for motivation.
Being Realistic With Yourself
It is important to be prepared for what is to come along this journey, and that includes dispelling unrealistic expectations. Often (quite honestly, TOO often) I see clients get discouraged early on in their weight loss efforts and give up entirely – all based on what they see on the scale. I can tell you from personal experience and from coaching hundreds of people through this process: it can take 8-12 weeks for you to see any change on the scale when you first start a weight-loss program (that’s two or three months of a stationary weight despite all your calorie counting and working out!).
I know what you’re thinking – why bother, right? What’s the point of putting in all that effort if it’s not doing anything? But it IS doing something – you just can’t see it yet. I promise! Remember when I said that the point of weight loss shouldn’t be just to cut calories, but to change your body? That’s what the initial changes are. If you haven’t exercised consistently for a few years, then your body is going to be in for a shock those first few months. It will be working hard to adjust to this new energy expenditure. And if you’re including some strength training, as you should, you’ll be building muscle too (which could also add a few pounds to your frame, but don’t worry about that – remember you want muscle because it will help you burn the fat you want to get rid of!).
So here’s what you can expect (in general; remember, every person’s body is different):
Weeks 1-12: These first two or three months will feel like a lot of work. During the first couple of weeks you might feel like you’ve been hit by a bus if you’re doing all the exercise I suggested. Don’t worry – that will pass after the first month and in its place you’ll find you have more energy all the time. Have someone take your circumference measurements, and check them again every four weeks. This is where you’ll see the initial changes – in inches lost. You’ll also feel different – stronger, fitter, tighter, and your clothes will start to loosen on you even if the scale says you’re the same weight. The first months include a lot of internal changes, so focus your mind on all the positive changes you’re making in your life, how you feel, and the goals you’re working towards. Don’t pay attention to the scale!
Weeks 13-24: The next three months will be where you start to see the scale go down. At this point, you can expect a weight loss of around 1-2lbs per week, depending on your daily calorie deficit. Your circumference measurements will continue to decrease and your clothes will fit looser. You’ll begin to see the difference on your body. Your strength will have increased significantly if you’ve been including strength training exercises in your program. By the end of six months, other people will begin to notice your weight loss. This is actually the part that takes the longest, so be patient – it might be hard for other people to notice all your hard work until you’ve lost a significant amount of weight.
The bottom line is that eating well and working out is a lifestyle, not a quick fix, so patience and persistence are key. The scale will drop in time and by then you’ll have found a thousand other ways fitness has positively influenced your life. Be proud of all the work you are putting into your body and your health, and pay attention to all the ways your new habits are improving your life!
