During my studies in the Weight Management Program, the course administrators would encourage us to follow the program. Their philosophy is you can't teach what you don't know.
The Weight Management Program requires a commitment of 20 weeks of weight management tracking. Each week we need to check in, explore a personal challenge, discuss best practices, and select the right strategy to help our clients stay on track. But, quite honestly, the whole thing sounded like a lot of work.
As I progressed through the course and started to read more about weight loss challenges, I learnt that many men deal with similar issues. However, women face the additional mid-life challenge of menopause. So, is mid-life weight gain inevitable, permanent, irreversible?
Based on this knowledge, I started the Weight Management Program. I'm on week 8, and here are my thoughts, tips and insight on the program.
Weight Management Tips For Women
Lifestyle Change Takes Time
Controlling our weight requires behaviour or lifestyle change interventions. These interventions can be effective in helping you to lose weight. These behaviour change interventions are developed to help in preventing regaining weight - this is inspiring news - you'll know why as you continue to read this post!
I don't want to discourage you, but research shows that only 10% can maintain their weight loss. Establishing behaviour change tactics can help to increase this percentage and, more importantly, provide you with the proper knowledge for a successful and positive mindset and behaviour.
Also note, it's not just about losing weight. Some may want to embark on a weight management program to establish healthy lifestyle habits.
Develop a Support Group & Coaching System
If you have a hard time making a lifestyle change because of family or friends or a significant other, it really boils down to discipline. How bad do you really want to make a lifestyle change? Are you ready to commit to a lifestyle change?
The attitudes and behaviours of family and friends are significant external factors influencing your personal attitudes, motivation and maintenance behaviours. So, get the right support group!
The community makes all the difference when starting with your weight management journey. The right support group can be an incredible source of inspiration and support. It's hard to always rely on personal motivation. You need to develop discipline and commitment for the moments when you don't feel like it, and a support group can help.
Once you're ready, you'll work to find that support group, take the time and invest in yourself.
Establish a Weight Maintenance Routine
Behaviour change is required for weight loss maintenance. Successful weight maintenance involves continual management, self-regulation, renewing of motivators and managing external influences. It doesn't stop after 20 weeks.
It's true, though, when we enter weight maintenance, this is when we are most challenged. Weight management can be seen as a constant battle, requiring significant and ongoing mental effort and resources and leading to cognitive fatigue.
But, you're not alone! Look to your support group, hire a coach, or continue with our Weight Management Program.
You may need to update your goals and reward systems. Also, consider reviewing the behaviour change interventions, personal food journal and food tracking log. As you can see, these are all about your mental and personal behaviours.
Food Tracking Is An Educational Tool
The more you learn about healthy nutrition and good eating habits, the better decisions you will make. One tool to help you in developing good eating habits is a Food Log.
I know that many of you need more reliable information about good nutrition, better eating habits and healthy food. That's why I work with a registered dietician, and during our 20-week weight management program, if you have any questions about good nutrition, I bring in the expert!
Daily food tracking helps you understand your habits and see if you're stuck in a certain kind of lifestyle that leads to overeating. Overeating is gradual. Most of us won't notice it. We slip back into old habits until we're in it, and it's been a few years.
Exercise, Exercise, Exercise
What more can I say? The research is in, and it's all good. Besides, that exercise will help to control your weight. It will also improve your mood, boost energy, reduce blood pressure, improve breathing, and promote better sleep.
Accountability
All of the above helps you to be accountable. You need to hold yourself accountable for your lifestyle and weight management once and for all. The desire and commitment towards creating healthy habits, like staying out of the snack cabinet and getting out for that morning walk or run every day, can be tough to maintain, but in the end, it's all up to you.
Please take a look at our weight management program! Feel free to ask me any questions about this program. Visit the page here.
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