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Long-term success in achieving a weight loss goal is the main aim of diet plans, but sometimes getting there can have bumps in the road.
We have all heard of the vicious cycle of rapid weight loss followed by rapid regaining. This type of weight cycling can not only trigger binge eating, it can also be demoralising and impact self-esteem.
Being consistent in your planning and approach can help you avoid that kind of yo-yo and its negative health impacts, such as links to diabetes, cardiovascular issues and high blood pressure.
Consistency in terms of weight-loss programmes refers to being able to stick with the programme. Supporting a goal over a long period can be hard work, and it can be easy to waver or quit when it becomes difficult.
Being able to balance your long-term weight loss goals with enjoying your daily life is key to being able to stay focused. Weight loss should not be a gruelling process; if your plan is not enjoyable, you’re far more likely to give up.
Having a plan that is easy and enjoyable to follow will help with that. Using tasty and nutritious meal replacements and snacks as part of your low-calorie programme can definitely make it simpler, and you won’t feel like you’re missing out.
The key with a long-term programme is to view it not as a diet but as a lifestyle change. After all, you won’t want to do all the hard work and then end up back where you started.
Habits are those tiny changes you make in your behaviour and routine that add up over time to some very big changes. Those little habits make up your daily and weekly routine.
James Clear, author of Atomic Habits, explains that the habits we repeat become ingrained in our synaptic pathways over time. With every repetition of a habit, it becomes more automatic.
Clear suggests a way to benefit further from these patterns by using a process called habit stacking. That is when we teach our brains to use one habit as a cue for another habit.
It follows the template of “After/Before [Current Habit], I will [New Habit]”.
For example, after making a morning coffee, you could teach yourself to put on workout clothes to do a home workout.
Another example could be prepping a meal replacement shake for the next day before you go to bed. Seeing the shaker and sachet on the side is a visual reminder in the morning.
Using cues and habits like these can help you build your diet plan into a lifestyle plan.
Seeing how far you have come should be a motivational experience, rather than a way to beat yourself up. Monitoring progress can be done privately using an app or a journal, or in a group situation with supportive, like-minded people.
Remembering that there will be days and weeks that are harder than others, and being kind to yourself can help you stay determined to reach your goal weight.
Consider rewarding yourself with a fun experience when you reach interim or final goals, for example, a massage or a day out.
Surrounding yourself with supportive people is important for reaching any life goals, whether that is a career goal, educational achievement, or a deeply personal goal, such as reaching your ideal weight.
Research has shown that the influence of family can have a huge impact on achieving a healthy weight through a diet and exercise plan. Positive eating behaviours are far more sustainable if the whole family is involved.
It’s no good being around people who tempt you and try to pull you off track with their own food and drink habits. Explain to your friends and family the kind of positive support you need and be specific about what will help and what will hinder progress.
Family and friends can help remind you why you are doing it and nudge you in the right direction if you need it.
It is easy to return to old habits, as mentioned earlier, habits can be wired into our brains, and they are difficult to rewire. But if you know that there are certain times, situations and environments that are likely to make old habits reappear, then you can work to avoid them.
Depending on your starting point and target weight, you might be in for a long journey. Significant weight loss when starting a diet plan is common, but expecting that rapid drop in kilograms to continue week by week is unrealistic.
A long-term plan is a marathon, not a sprint; each day you take a few more steps, and with time the change becomes noticeable.
Another pitfall is deliberately skipping meals as a shortcut to weight loss. Over an extended period of time, this is not sustainable and can have serious negative health impacts, including nutrient deficiencies, mood swings, poor concentration and food cravings.
It can also make weight loss harder in the long run. However, if you find yourself wanting to skip meals, it is worth considering a meal substitute drink or a high-protein snack bar as an alternative to a big meal.
