Below is a clean, concise summary of the first episode. If you prefer your media to be on the saltier side, give the podcast a listen! The episode also contains several tips and a client example to inspire you!
Welcome to the first episode of Blasphemous Nutrition, where we challenge diet dogma, debunk nutrition myths, and serve up a heaping side of salty sauce alongside some sexy science. In this episode, we’re diving into a highly controversial and inherently blasphemous topic: weight loss. While some may shy away from discussing weight loss due to its potential to offend, the reality is that weight loss is still a top trending search on Google. So, let’s address it head-on and explore why embracing a slower approach to weight loss is actually better in the long run.
In today’s society, we are bombarded with generic and extreme health advice that often leads to unrealistic expectations and disappointment. The idea of losing weight quickly may be appealing, but it often results in rebound weight gain, shattered hopes, and a decline in self-confidence. Instead, we need to shift our mindset and view weight loss as a sustainable journey rather than a quick fix.
One of the main reasons why slower weight loss is better is because it allows our bodies to adapt to the changes we’re making. Rapid weight loss can lead to metabolic adaptations that negatively impact our appetite, movement habits, and caloric burn. By taking a more gradual approach, we can preserve our metabolic health and longevity, while also maintaining muscle mass, which is crucial for a healthy metabolism.
Crash diets that rely on extreme caloric restriction often include too little protein, resulting in muscle loss. This not only slows down our metabolism but also puts us at increased risk of diabetes, osteoporosis, and falls. By avoiding extreme plans and focusing on gradual changes, we can preserve our metabolic health and reduce the risk of these negative outcomes.
When it comes to calories, starting with a reduction of 10-20% of your baseline caloric intake is a good place to start. Crash diets that slash caloric intake by 50% or more are unsustainable and often lead to feelings of deprivation and failure. It’s important to find a balance that allows you to create a sustainable calorie deficit without feeling hungry all the time.
Psychologically speaking, going slow with weight loss allows us to build resilience and overcome obstacles along the way. Life is full of challenges, such as holidays, vacations, and work stress, that can derail our progress. By taking a gradual approach, we have more opportunities to navigate these challenges and reinforce our healthy habits.
Another important aspect of sustainable weight loss is shifting our focus from external factors, such as the scale, to internal factors, such as our actions and habits. By focusing on the habits that lead to success, we can develop a better relationship with our bodies and approach weight loss from a place of self-nourishment rather than punishment.
Research from the US National Weight Control Registry, which gathers information from adults who have successfully lost and maintained weight loss, shows that consistency of habits is key to success. Over 90% of participants in the registry changed their eating habits and increased their activity levels, mainly through walking. By focusing on these habits, we can reverse the negative lifestyle changes that contribute to obesity.
Successful weight maintenance is about changing the way we live our lives day in and day out. It’s important to anticipate obstacles and have a game plan to overcome them as well as a back-up plan to that game plan. Life rarely accommodates our larger goals, so it’s crucial to be prepared for unexpected challenges. By having a backup plan and being flexible, we can navigate these obstacles and stay on track.
Plateaus are a common part of the weight loss journey and should be expected. They often occur as the metabolism adjusts to the changes we’re making or during times of physical or emotional stress. It’s important not to panic during plateaus and instead treat them as puzzles to solve. By reviewing and reassessing our habits, we can overcome plateaus and continue making progress.
Our relationship with our bodies plays a significant role in our success. Believing in our ability to be effective at weight maintenance and having high physical self-worth are important predictors of success. It’s crucial to cultivate a positive relationship with our bodies and appreciate what healthy food can do for us.
In conclusion, embracing a slower approach to weight loss is the key to long-term success. By focusing on habits, anticipating obstacles, and maintaining a positive relationship with our bodies, we can achieve sustainable weight loss and improve our overall health. It’s important to play the long game and prioritize consistency over perfection. Remember, health is a journey, not a quick fix, and by challenging the norms and embracing a slower approach, we can achieve the health we need to live a life we love.
Key Takeaways:
- Slow weight loss allows time to adapt to new changes and build confidence in sustainable habits.
- Consistency of habits is key to successful weight maintenance.
- Plateaus are normal and should be treated as a puzzle to solve rather than a problem.
- A positive relationship with one’s body is crucial for success in weight loss and maintenance.
RESOURCES & LINKS
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
National Weight Control Registry: http://www.nwcr.ws/ (Note the excellent 90’s style still used by this webpage! It takes me back, folks.)
Varkevisser, R. D. M., van Stralen, M. M., Kroeze, W., Ket, J. C. F., & Steenhuis, I. H. M. (2019). Determinants of weight loss maintenance: a systematic review. Obesity reviews : an official journal of the International Association for the Study of Obesity, 20(2), 171–211. https://doi.org/10.1111/obr.12772
Santos, I., Vieira, P.N., Silva, M.N. et al. Weight control behaviors of highly successful weight loss maintainers: the Portuguese Weight Control Registry. J Behav Med 40, 366–371 (2017). https://doi.org/10.1007/s10865-016-9786-y
Key Takeaways:
- Slow weight loss allows time to adapt to new changes and build confidence in sustainable habits.
- Consistency of habits is key to successful weight maintenance.
- Plateaus are normal and should be treated as a puzzle to solve rather than a problem.
- A positive relationship with one’s body is crucial for success in weight loss and maintenance.
RESOURCES & LINKS
Photography by: Dai Ross Photography
Podcast Cover Art: Lilly Kate Creative
National Weight Control Registry: http://www.nwcr.ws/ (Note the excellent 90’s style still used by this webpage! It takes me back, folks.)
Varkevisser, R. D. M., van Stralen, M. M., Kroeze, W., Ket, J. C. F., & Steenhuis, I. H. M. (2019). Determinants of weight loss maintenance: a systematic review. Obesity reviews : an official journal of the International Association for the Study of Obesity, 20(2), 171–211. https://doi.org/10.1111/obr.12772
Santos, I., Vieira, P.N., Silva, M.N. et al. Weight control behaviors of highly successful weight loss maintainers: the Portuguese Weight Control Registry. J Behav Med 40, 366–371 (2017). https://doi.org/10.1007/s10865-016-9786-y
