Losing weight can sometimes feel like a zero-sum game, where you are both the winner and the loser. You need a tactical plan – a weight loss secret weapon to keep your progress moving forward!
It would be so easy to succeed if counting calories was the only variable on this battlefield, but life is more complicated than that. Lifestyles, busy schedules, and obligations can all impact your weight loss attempts. Trickle in persuasive junk food marketing and misinformation about what is *good* for you, and it’s hard to know what your next move should be.
My secret weapons are a little, one may say “unconventional”, but are oh-so-effective! And they work great for both beginners and long-time weight loss warriors.
Weight Loss Secret Weapon #1 – Beware the Sneaky Sugars
There is added sugar hiding in plain sight…and it is everywhere!
I’m not just talking about cookies, donuts, and ice cream. I mean it’s in things like salad dressing, spaghetti sauce, and even most of the bread that lines your supermarket shelves. I know this because I once spent 35 minutes inspecting the labels of nearly every loaf (obsess much?) until I found one that didn’t contain added sugars!
But here’s the thing…
Processed/added sugar does not always appear as the big bold-typed word “SUGAR” on an ingredient label. It has many names – aliases, if you will. Manufacturers use alternative words for sugar like “fruit juice concentrate”, “barley malt”, and “rice syrup”, just to name a few.
If you want to read more about the way sugar is sabotaging your healthy diet, UCSF has a great post, complete with 58 more sugar aliases listed that they already sussed out for you!
The Importance of Understanding Your Sugar Intake in Weight Loss
Consuming sugar (in any form, processed or naturally occurring) raises your blood sugar. Once this process sets off, a chain reaction of metabolic events begins. Insulin production is triggered to combat blood sugar spikes, often times followed by a “crash” or feeling of low energy, ultimately ending with the desire for – you guessed it – more sugar.
It doesn’t take a scientist to see why riding this blood sugar rollercoaster is problematic when trying to lose weight. Sugar cravings can be intense and very persuasive. It’s time to get off the ride before you get yourself sick. Know where your sugar is sneaking in.
Weight Loss Secret Weapon #2 – Enjoy What You’re Doing
I have a confession to make. I don’t love the gym. In fact, I kind of hate using machines to work out. So I stopped using them.
I still belong to a gym, but I have found my groove in the group fitness classes they offer. Music and high energy make it a positive experience. Plus, as a self-proclaimed “people person”, I love the social aspect. I actually enjoy working out in these classes.
I remember I was a little nervous at first, but I found that showing up a few minutes early and introducing myself to the instructor as a first-timer was helpful. Fitness instructors are some of the nicest and most encouraging people I know. Each one showed me what I would need for their specific class and would usually introduce me to a class “regular” that would take me under their wing.
Weight Loss Isn’t All About the Gym
As much as I love group fitness classes, I love moving my body in more natural environments even more. Hiking, biking, walking, rowing – when done non-militaristically is quite pleasurable. There’s a wide, wide world out there just waiting to be enjoyed. Fresh-aired forests or a kayak and bottle of sunscreen with my name on it – sign me up! When exercising feels more like just having fun, I’m in!
The best part is that you can be a total beginner at this stuff and have a great time with friends. Which segues perfectly into my final weight loss secret weapon.
Weight Loss Secret Weapon #3 – Keep Your Circle Dialed In
Have you ever heard the saying, “You are the company you keep?”
My final weight loss secret weapon puts you on the expressway to your goals. I’m talking about surrounding yourself with people that are already doing what you’re trying to do. They have walked the path and are already living the lifestyle you are trying to create for yourself.
Making changes to your lifestyle is exponentially easier when you are surrounded by people that share the same lifestyle you wish to adopt. You will be delighted to see how effortless it feels to make new healthy habits when your social circle is supporting you.
I already know what you’re thinking. But my social circle doesn’t want to make these changes with me…
If this sounds like you, fear not! There is a wealth of social circles online just waiting for you to find them. But that’s the thing…you have to find them. They don’t know you’re looking for them. Consider this your invitation to start clicking. A great place to start is my circle! [Insert shameless email list plug here- make sure to scroll down to get added and stay connected 😁]
In my experience, there are also many local groups all over the map that you can even meet up with in person. I have made some really great friendships this way.
And because I love a good statistic – studies show that humans are likely to be influenced to make healthy changes if they see someone they know making them first. You could just be the catalyst your family and friends need to begin their own wellness journey! You are their secret weapon!
My Secret Weapons Might Be Different Than Yours
Succeeding at your goals is all about finding what works for you. As a certified health coach, I like to give ideas, not advice. I failed trying to do what I was told I should do. My success is in the nuances of my own interests. Your secret weapons will be unique to you and you alone.
This is the time to give yourself permission to try new things, and to be okay if you don’t love them. You’ll find your thing. Maybe it’s a new fruit with natural sugars. Maybe it’s pickleball. Maybe it’s a new friend that shares your same passions. Whatever your secret weapon is, remember to enjoy finding it!
XO- Erin
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