11 Feb How To Keep Your 2019 Weight Loss Resolution Progress Going
It’s about that time of the year where the New Year Resolution folks stop showing up to the gym, and ultimately stop working toward their goal of being a healthier and leaner version of themselves in 2019. I want to be able to help steer you in the right direction if your progress has stalled and give you some actionable steps to take to continue on your weight loss journey.
If you currently are working hard and still seeing and getting results, Mazel Tov! Keep working your ass off.
But if you are the somebody who isn’t seeing the scale move, clothes still fitting the same, or maybe even put on a few pounds, I am going to lay out some of the common reasons why resolutions fail and what you can do about them to keep your goals alive and strong. If you’re succeeding, maybe you can add on to what you’re already doing to continue getting the results.
1. Make Sure That You Are In A Caloric Deficit
Many people who are make their New Year’s Resolutions say “I want to eat cleaner/healthier.” Sorry Karen, that isn’t going to be quite enough to lose the weight you want.
Sure, eating healthier food options is a good start, but if you are still eating large amounts of food it doesn’t matter that you are eating cleaner.
Calories are king.
I could eat *insert unhealthy food here* every day, but as long as you are in a caloric deficit then you will lose the weight. So make sure that you are eating less calories than what your body needs to use during a full 24 hour period.
A good place to start is to take your body weight and multiply it by 10-12. This will give you a calorie range to shoot for.
Now, if calories are king then protein is queen. Protein is the most important macronutrient. So that would make carbs and fats the prince and princess.
You want to eat ample amounts of protein because:
- It’ll help keep you full longer and you’ll eat less total calories
- Builds muscle, which as a result, burns more calories
- It increases strength, and who doesn’t want to be strong?!
A good starting point is eating .8-1 gram of protein per lb of body weight. So let’s say you weigh 150 lbs, you would equate .8×150=120 grams of protein. That is a little on the low end in my opinion. I want my clients shooting for close to that 1 gram per pound of body weight. But for someone who isn’t accustomed to eating much protein then you could start on the lower end.
Good sources of protein include any type of meat. That could be chicken, beef, or pork. You can also include protein shakes or bars because it is difficult for many people to hit their protein numbers.
Going back to carbs and fats. You can fill in the rest of your calories for the day with these foods. The whole notion that carbs make you fat is wrong and stupid. If you typically crave carbs, then eat more carbs and less fat. And vice versa if you’re the opposite.
To wrap up this section, I made this infographic with what foods fit into which macronutrient. You can always Google search the nutrient breakdown of foods if you are ever confused.
2. Have A Meal Plan Written Out And Followed
It’s one thing to have a meal plan written out with your macros figured out and the foods that you will be eating for each day, but it is another thing when the plan is actually executed. Having it down on paper isn’t enough in order to get the results.
The excuse I hear is that life got in the way and that it threw off their plans, or they had a special event over the weekend. Well welcome to life Karen!
Curveballs are going to be thrown at you all the time, and I highly doubt that you have a special event planned every weekend. So let’s stop with the excuses and actually come up with some actionable steps to take.
I tell my clients that fitness is a part of our lives, and not our whole lives. So we don’t need to be consistent 100% of the time. It is impossible to do and follow a meal plan 100% of the time. We all can’t stick to a plan like a robot.
You can make sustainable results by sticking to your plan 90% of the time. The other 10% can be your cheat meals. I’m going to test my math skills just for you, so here we go.
Let’s say that you eat 3 meals a day. For the 365 days in a year you will eat 1,095 meals in a year. So if you are allowed cheat meals at 10% of those 1,095 meals, then you could have 109.5 cheat meals in a given year. Not exactly a death sentence in my book.
If dropping weight and getting leaner are your goals then you need to be sticking with a plan. There is a reason why you sought after a coach, and your previous habits weren’t cutting it. You are going to have to do some planning in order to achieve results.
3. Meal Prepping Needs To Be Up To Par
Prepping locks arms with planning.
If you don’t want to prep, well then you are not going to get the results that you want. A quote I heard goes perfect with this. Preparation drives compliance, and compliance drives results.
Meal prepping is a very important piece to the puzzle.
Unfortunately, there is no one right way to meal prep. So I am unable to tell you this is the way you need to prep. But there has to be some sort of system. Sundays are a great day to meal prep and plan for the week ahead. Some people like to get their meals ready for the entire week. Some like to prepare just the meat and do the veggies and carbs the day of. Others might start off by prepping half the week, and do the other half again mid-week. Whatever strategy works best for you, be sure that you stick to it.
Not only can you use your Sundays to prep, use them for the upcoming week to prepare. Trouble shoot your upcoming week, identify any roadblocks that may cross your path and how you’ll maneuver around them, and most importantly plot out your off plan meals/special events (TRUE special events… Thirsty Thursday doesn’t count Karen!).
Use adherence apps or Google Sheets to create and mark it off ahead of time and to include your off plan meals.
Start off by approaching the week with 100% compliance, and then mark off the 10% that might/will be off the meal plan. This allows you to have the week planned and all written out.
Honor the contract that you have just written out for yourself by sticking to it for the week.
4. Don’t Be Getting Caught With Your Hand In The Cookie Jar
You have a meal plan and are prepping and are being really compliant, but your fat loss has stalled or maybe even regressed. If this is you, then you need to be having a really honest conversation with yourself about all the extras.
The spoon fulls.
The hand fulls.
The couple times you finished what was on your kids plate last week.
All of these extras add up over time. And all of these extras can cause you to fall out of your calorie deficit if this is occurring far too often. Sometimes I will have to sit down with a client and get to the bottom of issue. They may be following their plan, but they forget to record these small things during the day. This is a far too common occurrence.
If you have tendencies like this, then start cleaning it up.
5. Keep Your Off Plan Meals In Check
Just because you planned for an off plan meal doesn’t mean you can go hog wild. Yes, I want your cheat meals to be filled with foods that you want to enjoy. But I don’t want you stuffing yourself till you’re blue in the face and plump like Violet in Willy Wonka.
I hear clients say “But I only had 2 cheat meals last week.”
However, those 2 cheat meals could be enough to throw off the progress you made from the rest of the week.
Your cheat meals still need to be eaten with a sense of mindfulness. Don’t go into your cheat meals with the mindset of “I’m going to make this count.” It really does’t take much indulging to derail the week.
To Wrap Up
If one or more of these hiccups sound like you, then take the recommended actionable steps to get back on track and continue to progress toward your goal.
I want you to achieve your weight loss goal in 2019. Not put it off again until January 2020, like listening to a continuous loop of MMMBop like I had to at lunch in high school for a fundraiser. It’s amazing what you can get kids to do when you annoy them enough.